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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending Oct 13, 2014:

activity # timemileskm+mload
  Orienteering5 4:09:42 15.14(16:30) 24.36(10:15) 37943 /81c53%83.3
  Running7 3:08:06 19.32(9:44) 31.09(6:03) 8119.8
  Yoga/Stretching/PT3 23:00
  Cycling1 20:00 392.0
  Core Strength1 11:561.2
  Spenst2 8:000.8
  Hiking2 1:15 2.0 3.22 500.1
  Total12 8:21:59 36.46 58.67 54943 /81c53%107.1
  [1-5]10 7:58:14
averages - sleep:9.5 rhr:53

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Monday Oct 13, 2014 #

10 AM

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

Running warm up/down 25:00 intensity: (20:00 @1) + (5:00 @2) 2.8 mi (8:56 / mi)
shoes: F-lite195

Spenst warm up/down 3:00 [1]

Orienteering race 16:36 intensity: (4:36 @2) + (5:00 @3) + (5:00 @4) + (2:00 @5) *** 3.4 km (4:53 / km) +20m 4:45 / km
spiked:14/20c shoes: F-lite195

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: F-lite195

Orienteering race 15:06 intensity: (8:00 @2) + (7:06 @3) ** 2.6 km (5:48 / km)
ahr:176 max:187 spiked:14/15c shoes: X-Talon190

Running warm up/down 7:00 [1] 0.7 mi (10:00 / mi)
shoes: X-Talon190

Sunday Oct 12, 2014 #

7 AM

Running 19:45 [1] 2.03 mi (9:44 / mi)
shoes: F-lite195

12 PM

Running warm up/down 15:00 [1] 1.5 mi (10:00 / mi)
shoes: O-roc280 - 2014

Orienteering race 1:28:00 [3] *** 7.8 km (11:17 / km) +115m 10:30 / km
17c shoes: O-roc280 - 2014

Running 12:00 [1] 1.0 mi (12:00 / mi)
shoes: O-roc280 - 2014

Saturday Oct 11, 2014 #

7 AM

Running 13:30 [1] 1.5 mi (9:00 / mi)
shoes: F-lite195

1 PM

Running warm up/down 15:00 intensity: (10:00 @1) + (5:00 @2) 1.5 mi (10:00 / mi)
rhr:56 shoes: O-roc280 - 2014

Spenst warm up/down 5:00 [1]

Orienteering race 47:23 intensity: (8:00 @1) + (30:00 @3) + (9:00 @4) + (23 @5) ***** 4.3 km (11:01 / km) +75m 10:08 / km
spiked:15/18c shoes: O-roc280 - 2014

Running warm up/down 6:00 [1] 0.6 mi (10:00 / mi)
shoes: O-roc280 - 2014

Friday Oct 10, 2014 #

Orienteering 38:00 [1] 1.5 mi (25:20 / mi)
shoes: O-roc280 - 2014

Thursday Oct 9, 2014 #

3 PM

Running 39:35 [1] 4.55 mi (8:42 / mi) +18m 8:36 / mi
rhr:53 slept:9.5 shoes: F-lite195

Core Strength 11:56 [1]

4 PM

Cycling 20:00 [1] +39m

9 PM

Yoga/Stretching/PT 10:00 [0]

Wednesday Oct 8, 2014 #

10 AM

Hiking 30 [1] 2.0 mi (15 / mi) +50m 14 / mi

2 PM

Running 15:12 [1] 1.07 mi (14:12 / mi) +40m 12:44 / mi
ahr:135 max:198 rhr:51 shoes: X-Talon190

Orienteering 44:37 intensity: (34:37 @1) + (4:00 @2) + (6:00 @3) 3.85 km (11:36 / km) +169m 9:31 / km
ahr:126 max:164 11c shoes: X-Talon190

Running 10:04 [1] 1.07 mi (9:24 / mi) +23m 8:49 / mi
ahr:120 max:145 shoes: X-Talon190

Yoga/Stretching/PT 3:00 [0]

Tuesday Oct 7, 2014 #

Hiking 45 [0]
(rest day)

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