Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: aby_lam

In the 7 days ending Nov 10, 2013:

activity

time

miles

Running

3:02:46

25.39

(7:12)

40.86

(4:28)

Cycling

2:16:52

30.97

(4:25)

49.84

(2:45)

Orienteering

1:31:14

5.78

(15:47)

9.3

(9:49)

300

54 /

54c

100%

Physical Training

10:00

Total

7:00:52

62.14

100.0

300

54 /

54c

100%

2:42

0:00

» now

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"

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