Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: aby_lam

In the 31 days ending Oct 31, 2013:

activity	#	time	miles		km		+m
Running	21	13:42:51	96.81	(8:30)	155.8	(5:17)	500
Physical Training	4	1:35:00
Orienteering	3	1:18:35	5.53	(14:13)	8.9	(8:50)	45	55 /	56c	98%
Total	27	16:36:26	102.34		164.7		545	55 /	56c	98%

2:34

0:00

» now

Thursday Oct 31, 2013 #

7 PM

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

8 PM

Running tempo 5:46 [5] 1.6 km (3:36 / km)

Running intervals 13:59 [5] 3.2 km (4:22 / km)

300m F/100m S x8

55"
1'00"
1'01"
1'00"
1'04"
1'03"
1'04"
1'04"

Running intervals 11:52 [5] 3.2 km (3:42 / km)

800m F x2

2'58"
2'55"

1600m F x1
6'00"

Physical Training 20:00 [4]

Tuesday Oct 29, 2013 #

7 PM

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

Running intervals 21:20 [5] 6.4 km (3:20 / km)

400m F x16

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

Sunday Oct 27, 2013 #

10 AM

Orienteering race 21:45 [4] *** 2.5 km (8:42 / km)
spiked:16/16c

3 PM

Running long 2:12:24 [3] 15.0 km (8:50 / km) +500m 7:34 / km

Friday Oct 25, 2013 #

5 PM

Running warm up/down 32:49 [3] 7.0 km (4:41 / km)

Sunday Oct 20, 2013 #

10 PM

Orienteering race 26:54 [4] *** 2.0 km (13:27 / km) +45m 12:05 / km
spiked:17/18c

Thursday Oct 17, 2013 #

7 PM

Running warm up/down 16:00 [3] 2.8 km (5:43 / km)

8 PM

Running tempo 5:50 [4] 1.6 km (3:39 / km)

Running intervals 13:08 [5] 3.2 km (4:06 / km)

300m F 100m S x8

58"
1'02"
1'03"
1'01"
59"
1'03"
1'03"
1'02"

Running intervals 8:41 [4] 2.4 km (3:37 / km)

800m F x3

3'00"
2'56"
2'45"

9 PM

Physical Training 15:00 [3]

Wednesday Oct 16, 2013 #

6 PM

Running long 44:50 [4] 8.0 km (5:36 / km)

8 PM

Physical Training 30:00 [3]

Tuesday Oct 15, 2013 #

7 PM

Running warm up/down 25:00 [3] 4.0 km (6:15 / km)

8 PM

Running intervals 15:00 [5] 4.0 km (3:45 / km)

400m F x10

1'27"
1'23"
1'20"
1'21"
1'20"
1'21"
1'20"
1'21"
1'22"
1'21"

Monday Oct 14, 2013 #

3 PM

Running long 1:37:14 [4] 21.0 km (4:38 / km)

Sunday Oct 13, 2013 #

11 AM

Orienteering race 29:56 [5] *** 4.4 km (6:48 / km)
spiked:22/22c

Wednesday Oct 9, 2013 #

7 PM

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

8 PM

Running tempo 39:27 [5] 10.0 km (3:57 / km)

5k F x2

19'43"
19'44"

Tuesday Oct 8, 2013 #

7 PM

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

8 PM

Running intervals 18:00 [5] 4.8 km (3:45 / km)

400m F x12

1'21"
1'20"
1'20"
1'19"
1'20"
1'20"
1'21"
1'22"
1'22"
1'22"
1'24"
1'22"

Monday Oct 7, 2013 #

8 PM

Physical Training 30:00 [3]

Sunday Oct 6, 2013 #

8 AM

Running long 2:21:25 [4] 26.0 km (5:26 / km)

Thursday Oct 3, 2013 #

7 PM

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

8 PM

Running intervals 13:20 [5] 3.2 km (4:10 / km)

200m F/200m S in 1'30"-1'33"

4*2

Wednesday Oct 2, 2013 #

7 PM

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

8 PM

Running tempo 19:46 [5] 5.0 km (3:57 / km)

Tuesday Oct 1, 2013 #

6 PM

Running warm up/down 25:00 [3] 4.2 km (5:57 / km)

« Earlier | Later »