Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: aby_lam

In the 31 days ending May 31, 2013:

activity

time

miles

Running

9:46:57

77.17

(7:36)

124.2

(4:44)

Cycling

2:15:00

27.34

(4:56)

44.0

(3:04)

860

Orienteering

34:20

2.49

(13:49)

4.0

(8:35)

26 /

26c

100%

Physical Training

12:00

Total

12:48:17

107.0

172.2

860

26 /

26c

100%

3:28

0:00

» now

Friday May 31, 2013 #

Running warm up/down 23:00 [3] 5.0 km (4:36 / km)

Thursday May 30, 2013 #

7 PM

Running warm up/down 25:00 [3] 3.6 km (6:57 / km)

8 PM

Running intervals 22:20 [5] 6.4 km (3:29 / km)

1600m F x2

6'03"
5'43"

800m F x4
2'51"
2'50"
2'49"
2'45"

Wednesday May 29, 2013 #

6 PM

Running 33:13 [4] 7.0 km (4:45 / km)

Tuesday May 28, 2013 #

7 PM

Running warm up/down 20:00 [3] 3.2 km (6:15 / km)

8 PM

Running intervals 21:40 [5] 6.4 km (3:23 / km)

400m F 8x2

1'24"
1'20"
1'19"
1'20"
1'20"
1'19"
1'20"
1'21"

1'17"
1'21"
1'24"
1'26"
1'27"
1'28"
1'27"
1'24"
1'20

9 PM

Physical Training 12:00 [4]

Friday May 24, 2013 #

5 PM

Running long 51:35 [3] 11.0 km (4:41 / km)

Thursday May 23, 2013 #

7 PM

Running warm up/down 25:00 [3] 3.6 km (6:57 / km)

8 PM

Running intervals 21:15 [3] 6.0 km (3:33 / km)

800m F x5

3'02"
2'53"
2'50"
2'49"
2'50"

400m F x5
1'19"
1'19"
1'20"
1'20"
1'19"

Tuesday May 21, 2013 #

7 PM

Running warm up/down 30:00 [3] 3.6 km (8:20 / km)

Running intervals 21:20 [3] 6.4 km (3:20 / km)

400m F x16

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

Tuesday May 14, 2013 #

7 PM

Running warm up/down 20:00 [3] 3.2 km (6:15 / km)

Running intervals 16:24 [4] 4.8 km (3:25 / km)

400 m F x12

1'24"
1'23"
1'20"
1'20"
1'22"
1'22"
1'20"
1'20"
1'20"
1'21"
1'22"
1'21"

Sunday May 12, 2013 #

8 AM

Running race 23:20 [5] 6.0 km (3:53 / km)

11 AM

Orienteering race 34:20 [4] *** 4.0 km (8:35 / km)
spiked:26/26c

Thursday May 9, 2013 #

8 PM

Running warm up/down 45:00 [3] 6.0 km (7:30 / km)

Tuesday May 7, 2013 #

7 PM

Running warm up/down 30 [3] 4.0 km (8 / km)

Sunday May 5, 2013 #

10 AM

Running race 1:53:40 [3] 25.0 km (4:33 / km)

City O @ yuen long & tin shui wai

Wednesday May 1, 2013 #

10 AM

Cycling hills 2:15:00 [3] 44.0 km (3:04 / km) +860m 2:48 / km

9 PM

Running long 1:13:40 [3] 13.0 km (5:40 / km)

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