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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending Oct 10, 2011:

activity # timemileskm+mload
  Orienteering5 4:30:51 16.21(16:43) 26.08(10:23) 22721 /90c23%89.1
  rollerskiing2 2:24:10 19.93(7:14) 32.08(4:30) 20115.7
  Running5 2:05:34 12.54(10:01) 20.18(6:13) 10314.2
  Yoga/Stretching/PT3 30:00
  Core Strength1 30:003.0
  Spenst2 11:52 0.62(19:01) 1.0(11:49)1.6
  Total8 10:12:27 49.3 79.35 53121 /90c23%123.5
  [1-5]8 8:54:39

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TuWeThFrSaSuMo

Monday Oct 10, 2011 #

8 AM

Running warm up/down 20:03 intensity: (7:12 @0) + (12:51 @1) 1.9 mi (10:33 / mi) +4m 10:29 / mi
ahr:133 max:157 shoes: disintegrators

Orienteering race (Relay) 38:20 intensity: (1:07 @0) + (24:48 @1) + (12:25 @2) *** 3.1 km (12:22 / km) +13m 12:07 / km
ahr:158 max:173 11c shoes: disintegrators

Orienteering race (Relay) 44:28 intensity: (2:21 @0) + (40:27 @1) + (1:40 @2) *** 3.7 km (12:01 / km) +24m 11:38 / km
ahr:154 max:166 12c shoes: disintegrators

Sunday Oct 9, 2011 #

10 AM

Running warm up/down 14:16 intensity: (1:50 @0) + (12:26 @1) 2.42 km (5:53 / km) +19m 5:40 / km
ahr:145 max:162 shoes: disintegrators

Orienteering race (Ontario O fest long) 1:34:09 intensity: (11:09 @1) + (16:57 @2) + (49:05 @3) + (16:26 @4) + (32 @5) **** 7.3 km (12:54 / km) +51m 12:28 / km
ahr:175 max:188 17c shoes: disintegrators

Running warm up/down 10:18 intensity: (45 @0) + (9:33 @1) 1.34 km (7:41 / km) +15m 7:16 / km
ahr:139 max:154 shoes: disintegrators

Saturday Oct 8, 2011 #

11 AM

Running warm up/down 16:50 intensity: (14:49 @1) + (1:33 @2) + (28 @3) 2.86 km (5:53 / km) +14m 5:45 / km
ahr:151 max:176 shoes: disintegrators

Spenst warm up/down (Running drills) 6:51 intensity: (5:02 @1) + (1:49 @2) 0.54 km (12:38 / km)
ahr:141 max:170 shoes: disintegrators

Running warm up/down 3:13 intensity: (2:43 @1) + (30 @2) 0.55 km (5:53 / km) +3m 5:44 / km
ahr:157 max:176 shoes: disintegrators

Orienteering race (Ontario O fest Middle) 44:02 intensity: (1:03 @1) + (4:30 @2) + (22:44 @3) + (14:03 @4) + (1:42 @5) **** 4.82 km (9:09 / km) +26m 8:54 / km
ahr:180 max:195 17c shoes: disintegrators

Running warm up/down 10:48 intensity: (7:27 @1) + (3:21 @2) 1.53 km (7:04 / km) +2m 7:01 / km
ahr:158 max:174 shoes: disintegrators

3 PM

Running warm up/down 16:56 intensity: (12:17 @1) + (1:40 @2) + (2:59 @3) 3.12 km (5:26 / km) +2m 5:25 / km
ahr:160 max:181 shoes: Innov8

Spenst warm up/down (Running/ankle drills) 5:01 intensity: (7 @0) + (2:03 @1) + (2:51 @2) 0.46 km (10:52 / km)
ahr:161 max:172 shoes: Innov8

Orienteering race (Ontario O fest sprint) 19:29 intensity: (17 @1) + (38 @2) + (6:10 @3) + (9:24 @4) + (3:00 @5) **** 3.03 km (6:26 / km) +2m 6:25 / km
ahr:183 max:193 spiked:13/20c shoes: Innov8

Running warm up/down 10:00 intensity: (12 @0) + (6:09 @1) + (3:39 @2) 1.67 km (5:58 / km)
ahr:160 max:172 shoes: Innov8

Yoga/Stretching/PT (Stretching & ankle drills) 10:00 [0]

Friday Oct 7, 2011 #

2 PM

rollerskiing (Skate) 1:09:21 intensity: (14:13 @0) + (28:27 @1) + (21:19 @2) + (4:59 @3) + (23 @4) 9.98 mi (6:57 / mi) +72m 6:48 / mi
ahr:153 max:183

Thursday Oct 6, 2011 #

7 AM

Yoga/Stretching/PT 10:00 [0]

Core Strength 30:00 [1]

9 AM

Running 11:17 intensity: (1:17 @0) + (7:04 @1) + (1:47 @2) + (1:08 @3) + (1 @4) 1.15 mi (9:49 / mi) +20m 9:18 / mi
ahr:153 max:182 shoes: Innov8

Orienteering 30:23 intensity: (6:22 @1) + (6:29 @2) + (16:00 @3) + (1:32 @4) 4.14 km (7:21 / km) +111m 6:29 / km
ahr:171 max:184 spiked:8/13c shoes: Innov8

Running 11:53 intensity: (1:23 @0) + (10:30 @1) 1.11 mi (10:42 / mi) +24m 10:02 / mi
ahr:148 max:160 shoes: Innov8

Wednesday Oct 5, 2011 #

Note
(rest day)

Tuesday Oct 4, 2011 #

5 PM

rollerskiing (Double pole) 1:14:49 intensity: (17:21 @0) + (53:59 @1) + (3:29 @2) 9.95 mi (7:31 / mi) +129m 7:14 / mi
ahr:143 max:170

Yoga/Stretching/PT 10:00 [0]

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