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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: aby_lam

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Running21 17:23:53 103.14(10:07) 165.99(6:17) 1500
  Orienteering6 4:32:39 17.58(15:30) 28.3(9:38) 96097 /97c100%
  Cycling2 3:01:52 40.91(4:27) 65.84(2:46)
  Physical Training3 30:00
  Total30 25:28:24 161.64 260.13 246097 /97c100%

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Friday Nov 29, 2013 #

5 PM

Running warm up/down 46:47 [3] 9.5 km (4:55 / km)

8 PM

Cycling warm up/down 45:00 [3] 16.0 km (2:49 / km)

Thursday Nov 28, 2013 #

7 PM

Running warm up/down 35:00 [3] 6.8 km (5:09 / km)

8 PM

Running intervals 17:05 [3] 4.2 km (4:04 / km)

400m F/200m S

1'22"/1'02"
1'27"/1'03"
1'26"/1'03"
1'23"/1'01"
1'24"/1'03"
1'24"/1'05"
1'24"/1'05"

Physical Training 10:00 [3]

Wednesday Nov 27, 2013 #

7 PM

Running warm up/down 15:00 [3] 2.4 km (6:15 / km)

Running warm up/down 31:13 [3] 6.0 km (5:12 / km)

x-country run @ morse park

Tuesday Nov 26, 2013 #

7 PM

Running warm up/down 22:00 [3] 4.0 km (5:30 / km)

8 PM

Running intervals 13:20 [5] 4.0 km (3:20 / km)

400 m F x10

1'21"
1'19"
1'18"
1'18"
1'17"
1'20"
1'19"
1'20"
1'19"
1'21"

Sunday Nov 24, 2013 #

9 AM

Orienteering race 1:20:55 [4] 9.5 km (8:31 / km) +410m 7:00 / km

Wrong route choice on 1st long leg

Friday Nov 22, 2013 #

5 PM

Running warm up/down 37:48 [3] 8.0 km (4:44 / km)

Thursday Nov 21, 2013 #

7 PM

Running warm up/down 30:00 [3] 5.2 km (5:46 / km)

8 PM

Running intervals 21:00 [5] 4.8 km (4:22 / km)

400m F/400m S x6

1'16"/2'13"
1'18"/2'04"
1'19"/2'05"
1'21"/2'09"
1'24"/2'09"
1'23"/2'15"

Physical Training 10:00 [3]

Wednesday Nov 20, 2013 #

7 AM

Running warm up/down 20:00 [3] 4.2 km (4:46 / km)

Sunday Nov 17, 2013 #

10 AM

Orienteering race 28:59 [4] ** 2.9 km (10:00 / km)
spiked:21/21c

Friday Nov 15, 2013 #

8 PM

Running long 7:51:07 [3] 44.43 km (10:36 / km) +1500m 9:04 / km

Thursday Nov 14, 2013 #

7 PM

Running warm up/down 18:00 [3] 2.8 km (6:26 / km)

8 PM

Running tempo 19:11 [5] 5.0 km (3:50 / km)

Tuesday Nov 12, 2013 #

7 PM

Running warm up/down 18:00 [3] 3.2 km (5:37 / km)

8 PM

Running intervals 13:40 [5] 4.0 km (3:25 / km)

400m F x10

1'22"
1'19"
1'19"
1'19"
1'22"
1'21"
1'21"
1'22"
1'22"
1'20"

Sunday Nov 10, 2013 #

8 AM

Running race 39:36 [5] 10.0 km (3:58 / km)

10K race

3'40"
3'45"
3'54"
4'01"
3'54"
4'09"
3'58"
4'01"
4'06"
4'03"
11 AM

Orienteering race 1:06:06 [4] *** 5.1 km (12:58 / km) +300m 10:01 / km
spiked:21/21c

Saturday Nov 9, 2013 #

9 AM

Cycling warm up/down 2:16:52 [3] 49.84 km (2:45 / km)

10 AM

Orienteering 12:02 [3] *** 2.0 km (6:01 / km)
spiked:16/16c

11 AM

Orienteering 13:06 [4] *** 2.2 km (5:57 / km)
spiked:17/17c

Friday Nov 8, 2013 #

5 PM

Running long 53:51 [3] 11.26 km (4:47 / km)

Thursday Nov 7, 2013 #

7 PM

Running warm up/down 18:00 [3] 2.8 km (6:26 / km)

8 PM

Running intervals 17:50 [5] 4.0 km (4:28 / km)

400m F/400m S

1'20"/2'11"
1'22"/2'03"
1'23"/2'06"
1'23"/2'20"
1'24"/2'14"

Running intervals 9:29 [5] 3.2 km (2:58 / km)

800m F x4

2'58"
2'51"
2'50"
2'50"
9 PM

Physical Training 10:00 [3]

Tuesday Nov 5, 2013 #

7 PM

Running warm up/down 24:00 [3] 3.6 km (6:40 / km)

Running intervals 20:00 [5] 6.0 km (3:20 / km)

400m F x15

1'21"
1'18"
1'17"
1'19"
1'18"
1'19"
1'20"
1'20"
1'20"
1'20"
1'21"
1'21"
1'21"
1'22"
1'20"

Sunday Nov 3, 2013 #

11 AM

Orienteering race 1:11:31 [4] *** 6.6 km (10:50 / km) +250m 9:07 / km
spiked:22/22c

Friday Nov 1, 2013 #

6 PM

Running warm up/down 31:56 [3] 6.6 km (4:50 / km)

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