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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Mar 9, 2014:

activity # timemileskm+m
  Running8 3:49:20 28.15(8:09) 45.3(5:04) 484
  Orienteering2 1:14:35 5.34(13:58) 8.6(8:41) 191
  Total9 5:03:55 33.49(9:05) 53.89(5:38) 675

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MoTuWeThFrSaSu

Saturday Mar 8, 2014 #

4 PM

Running 16:03 intensity: (14:48 @1) + (1:15 @2) 2.79 km (5:45 / km) +77m 5:03 / km
ahr:134 max:155

5 PM

Orienteering 28:34 intensity: (17:22 @1) + (6:58 @2) + (3:24 @3) + (50 @4) 2.78 km (10:16 / km) +47m 9:28 / km
ahr:142 max:175

indoor-o

Running 17:48 intensity: (17:15 @1) + (33 @2) 3.19 km (5:34 / km) +7m 5:31 / km
ahr:126 max:154

Friday Mar 7, 2014 #

6 PM

Running warm up/down 10:11 intensity: (8:58 @1) + (1:13 @2) 1.68 km (6:05 / km) +38m 5:27 / km
ahr:133 max:161

wup for night-o
7 PM

Orienteering 46:01 intensity: (19:03 @1) + (11:34 @2) + (9:19 @3) + (6:03 @4) + (2 @5) 5.81 km (7:55 / km) +144m 7:03 / km
ahr:153 max:182

o-ing.

M a p
8 PM

Running warm up/down 8:18 intensity: (6:40 @1) + (1:25 @2) + (13 @3) 1.46 km (5:41 / km) +39m 5:01 / km
ahr:136 max:162

Thursday Mar 6, 2014 #

12 PM

Running 30:10 intensity: (25:21 @1) + (4:22 @2) + (22 @3) + (5 @4) 6.3 km (4:47 / km)
ahr:144 max:172

treadmill. easy. a bit progressive (12 - 13)

hr wrong for the 1st 5' or so

Wednesday Mar 5, 2014 #

6 PM

Running 39:33 intensity: (19:13 @1) + (2:54 @2) + (4:58 @3) + (8:09 @4) + (4:19 @5) 9.0 km (4:24 / km) +3m 4:23 / km
ahr:155 max:192

treadmill. 1% incline. 6 x 1000m with 90'' break. started with 17km/h and increased with 0.5 up until 19.5. tough but good. especially if u r at a conference having little time. :)

Tuesday Mar 4, 2014 #

11 AM

Running 56:01 intensity: (49:37 @1) + (6:24 @2) 10.57 km (5:18 / km) +188m 4:52 / km
ahr:139 max:157

short flatrunden with thomas. awesome weather.

Monday Mar 3, 2014 #

6 PM

Running 51:16 intensity: (40:38 @1) + (10:12 @2) + (26 @3) 10.3 km (4:59 / km) +132m 4:41 / km
ahr:141 max:168

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