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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending Nov 7, 2011:

activity # timemileskm+mload
  rollerskiing3 4:19:57 34.28 55.17 57742.0
  Orienteering3 3:49:23 15.84(14:29) 25.49(9:00) 29217 /48c35%20.0
  Running6 3:14:01 17.67(10:59) 28.44(6:49) 55917.8
  Core Strength4 1:20:456.7
  Yoga/Stretching/PT6 55:00
  Hill bounding/ski walking1 54:11 3.51(15:26) 5.65(9:36) 52112.5
  Total10 14:33:17 71.3 114.75 194917 /48c35%99.0
  [1-5]10 11:56:34

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TuWeThFrSaSuMo

Monday Nov 7, 2011 #

Note
(rest day)

7 PM

Running 57:36 intensity: (54:28 @1) + (3:08 @2) 4.72 mi (12:11 / mi) +193m 10:49 / mi
ahr:145 max:167 shoes: Pink shiny!

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

Core Strength 22:00 [1]

Sunday Nov 6, 2011 #

9 AM

rollerskiing warm up/down 25:00 [1]

rollerskiing (Classic) 43:48 intensity: (5:00 @2) + (25:00 @3) + (13:48 @4) 15.0 km (2:55 / km)

Running warm up/down 28:00 [1] 3.0 mi (9:20 / mi)
shoes: disintegrators

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

1 PM

Orienteering (NEOC at Needham Forest) 37:23 intensity: (4:12 @0) + (32:53 @1) + (18 @2) ** 4.49 km (8:20 / km) +52m 7:52 / km
ahr:147 max:165 12c shoes: Innov8

Saturday Nov 5, 2011 #

9 AM

rollerskiing 2:16:46 intensity: (25:10 @0) + (1:44:11 @1) + (7:25 @2) 31.35 km (4:22 / km) +422m 4:05 / km
ahr:136 max:174

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

1 PM

Running warm up/down 5:45 [1] 0.55 mi (10:27 / mi) +20m 9:24 / mi
ahr:202 max:253 shoes: disintegrators

Orienteering 58:04 intensity: (7:08 @0) + (50:16 @1) + (33 @2) + (2 @3) + (4 @4) + (1 @5) ***** 4.83 km (12:02 / km) +108m 10:49 / km
ahr:148 max:190 spiked:7/15c shoes: disintegrators

Orienteering 1:26:30 intensity: (19:16 @0) + (1:07:14 @1) **** 7.23 km (11:58 / km) +107m 11:09 / km
ahr:133 max:157 spiked:10/21c shoes: disintegrators

Friday Nov 4, 2011 #

3 PM

Running 28:25 [1] 3.27 mi (8:41 / mi) +55m 8:15 / mi
shoes: Pink shiny!

Yoga/Stretching/PT 10:00 [0]

Core Strength 30:00 [1]

Thursday Nov 3, 2011 #

Note

7 PM

Orienteering long (Street line-o) 47:26 intensity: (41 @0) + (45:48 @1) + (57 @2) 5.56 mi (8:32 / mi) +25m 8:25 / mi
ahr:156 max:167 shoes: Pink shiny!

Yoga/Stretching/PT (Stretching) 5:00 [0]

Wednesday Nov 2, 2011 #

12 PM

Running 31:06 intensity: (3:20 @0) + (27:30 @1) + (16 @2) 3.4 mi (9:09 / mi) +74m 8:34 / mi
ahr:147 max:166 shoes: Pink shiny!

Core Strength 14:45 [1]

Yoga/Stretching/PT 10:00 [0]

4 PM

rollerskiing (Classic) 54:23 intensity: (42:10 @1) + (10:29 @2) + (1:44 @3) 5.48 mi (9:55 / mi) +155m 9:07 / mi
ahr:139 max:178

Tuesday Nov 1, 2011 #

5 PM

Running warm up/down 26:06 intensity: (6:14 @0) + (19:52 @1) 1.82 mi (14:20 / mi) +153m 11:22 / mi
ahr:126 max:161 shoes: Pink shiny!

Hill bounding/ski walking 54:11 intensity: (11:24 @0) + (16:23 @1) + (6:17 @2) + (16:30 @3) + (3:37 @4) 3.51 mi (15:26 / mi) +521m 10:34 / mi
ahr:148 max:184 shoes: Pink shiny!

Running warm up/down 17:03 intensity: (10:18 @0) + (6:45 @1) 0.91 mi (18:47 / mi) +64m 15:24 / mi
ahr:125 max:160 shoes: Pink shiny!

Core Strength 14:00 [0]

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