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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kEEly

In the 7 days ending Feb 7, 2012:

activity # timemileskm+m
  running12 5:05:46 38.63(7:55) 62.17(4:55) 636
  orienteering7 2:52:59 20.15(8:35) 32.43(5:20) 741
  core & stretching1 15:00
  Total14 8:13:45 58.78 94.6 1377
  [1-5]13 6:58:45

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WeThFrSaSuMoTu

Tuesday Feb 7, 2012 #

1 PM

orienteering warm up/down 7:06 intensity: (7 @1) + (12 @2) + (1:13 @3) + (5:34 @4) 0.94 km (7:31 / km) +92m 5:03 / km
ahr:148 max:161

orienteering intervals 54:19 intensity: (13 @1) + (3:44 @2) + (12:13 @3) + (29:51 @4) + (8:18 @5) 5.31 km (10:14 / km) +451m 7:11 / km
ahr:150 max:170

Monday Feb 6, 2012 #

8 AM

running warm up/down 13:08 intensity: (18 @1) + (2:42 @2) + (6:41 @3) + (3:27 @4) 2.01 km (6:33 / km) +151m 4:46 / km
ahr:136 max:160 shoes: Nike Vomero 6

orienteering race 19:26 intensity: (2 @1) + (7 @2) + (8 @3) + (1:25 @4) + (17:44 @5) 2.87 km (6:46 / km) +115m 5:38 / km
ahr:175 max:187

running warm up/down 11:03 intensity: (4:29 @2) + (5:38 @3) + (56 @4) 1.49 km (7:24 / km) +87m 5:44 / km
ahr:131 max:154 shoes: Nike Vomero 6

12 PM

running 14:49 intensity: (13:15 @0) + (22 @2) + (12 @3) + (54 @4) + (6 @5) 3.06 km (4:51 / km) +26m 4:39 / km
ahr:145 max:172 shoes: Nike Vomero 6

orienteering race 15:15 intensity: (6 @2) + (8 @3) + (13 @4) + (14:48 @5) 4.07 km (3:45 / km) +19m 3:40 / km
ahr:180 max:188

running warm up/down 1:51 intensity: (1:14 @2) + (37 @3) 0.27 km (6:56 / km)
ahr:125 max:129 shoes: Nike Vomero 6

Sunday Feb 5, 2012 #

8 AM

running 16:42 intensity: (14:02 @0) + (1:51 @3) + (49 @4) 3.51 km (4:45 / km) +2m 4:45 / km
ahr:141 max:154 shoes: Nike Vomero 6

orienteering 18:18 intensity: (8 @2) + (9 @3) + (18 @4) + (17:43 @5) 5.07 km (3:36 / km) +5m 3:35 / km
ahr:179 max:186

running 12:34 intensity: (5:09 @2) + (7:25 @3) 1.85 km (6:48 / km) +3m 6:45 / km
ahr:127 max:137 shoes: Nike Vomero 6

3 PM

orienteering 27:15 intensity: (6 @0) + (35 @1) + (1:54 @2) + (8:14 @3) + (47 @4) + (15:39 @5) 6.69 km (4:04 / km) +13m 4:02 / km
ahr:159 max:187

running warm up/down 7:15 intensity: (12 @1) + (5:35 @2) + (1:28 @3) 0.99 km (7:21 / km) +5m 7:10 / km
ahr:123 max:133 shoes: Nike Vomero 6

Saturday Feb 4, 2012 #

Event: Sprint the Bay
 
8 AM

running 18:50 [0] 4.01 km (4:42 / km) +58m 4:23 / km
shoes: Nike Vomero 6

orienteering 15:20 intensity: (15 @0) + (4 @2) + (9 @3) + (13 @4) + (14:39 @5) 3.47 km (4:25 / km) +46m 4:08 / km
ahr:181 max:204

running 6:06 [0] 1.03 km (5:54 / km) +10m 5:38 / km
shoes: Nike Vomero 6

3 PM

running 12:30 intensity: (2 @0) + (18 @1) + (19 @2) + (5:01 @3) + (6:50 @4) 2.67 km (4:41 / km) +1m 4:41 / km
ahr:142 max:156 shoes: Nike Vomero 6

orienteering race 16:00 [3] 4.0 km (4:00 / km)

5 PM

running 14:41 intensity: (5 @1) + (28 @2) + (8:37 @3) + (5:31 @4) 3.02 km (4:52 / km) +4m 4:50 / km
ahr:142 max:148 shoes: Nike Vomero 6

Friday Feb 3, 2012 #

7 PM

running 22:24 [0] 5.01 km (4:28 / km) +35m 4:19 / km
shoes: Nike Vomero 6

Thursday Feb 2, 2012 #

8 AM

running (recovery) 28:37 [3] 6.01 km (4:46 / km) +42m 4:36 / km
shoes: Nike Vomero 6

4 PM

running warm up/down 14:49 [2] 3.21 km (4:37 / km) +3m 4:35 / km
shoes: Nike Vomero 6

running warm up/down 14:04 [2] 3.0 km (4:41 / km) +2m 4:40 / km
shoes: Nike Vomero 6

5 PM

running intervals 13:00 [3] 3.0 km (4:20 / km)

Wednesday Feb 1, 2012 #

3 PM

running long 1:23:23 [3] 18.05 km (4:37 / km) +207m 4:22 / km
shoes: Asics Nimbus 13

6 PM

core & stretching 15:00 [3]

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