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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tane

In the 7 days ending Jan 30, 2011:

activity # timemileskm+mload
  Cycling10 4:32:00 78.12(17.2/h) 125.72(27.7/h) 136580.3
  Running4 3:17:55 22.3(8:53) 35.88(5:31) 370491.1
  Climbing1 1:30:00135.0
  Orienteering2 1:22:24 5.58(14:46) 8.98(9:11) 752270.0
  Dynamic Stretching1 10:00 0.31(32:11) 0.5(20:00)15.0
  Total13 10:52:19 106.3 171.08 12581491.4
  [1-5]13 10:47:11

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MoTuWeThFrSaSu

Sunday Jan 30, 2011 #

11 AM

Orienteering race 58:33 [4] 7.14 km (8:12 / km) +609m 5:45 / km
shoes: Inov8 OROC 340

1 PM

Orienteering 23:51 [2] 1.84 km (12:58 / km) +143m 9:20 / km
shoes: Inov8 OROC 340

Saturday Jan 29, 2011 #

Note
(rest day)

Friday Jan 28, 2011 #

8 AM

Cycling 26:26 intensity: (9 @1) + (2:42 @2) + (7:56 @3) + (15:32 @4) + (7 @5) 13.01 km (29.5 kph) +22m
ahr:154 max:182 shoes: Exustar E-SR540

5 PM

Cycling 28:36 intensity: (31 @0) + (4:03 @1) + (9:56 @2) + (14:06 @3) 12.27 km (25.7 kph) +3m
ahr:132 max:155 shoes: Exustar E-SR540

6 PM

Running warm up/down 10:01 intensity: (1 @0) + (23 @1) + (3:55 @2) + (5:42 @3) 1.93 km (5:11 / km) +17m 4:58 / km
ahr:137 max:149 shoes: Asics GT-2150 (1)

Dynamic Stretching warm up/down 10:00 [2] 0.5 km (20:00 / km)
shoes: Asics GT-2150 (1)

Running intervals 25:43 intensity: (1 @0) + (43 @1) + (4:30 @2) + (4:38 @3) + (9:01 @4) + (6:50 @5) 5.49 km (4:41 / km) +25m 4:35 / km
ahr:159 max:188 shoes: Asics GT-2150 (1)

Running warm up/down 8:23 intensity: (6:31 @2) + (1:52 @3) 1.46 km (5:45 / km) +3m 5:41 / km
ahr:135 max:139 shoes: Asics GT-2150 (1)

Thursday Jan 27, 2011 #

7 AM

Cycling 26:58 intensity: (48 @0) + (58 @1) + (4:37 @2) + (14:18 @3) + (6:17 @4) 13.06 km (29.1 kph) +22m
ahr:144 max:166 shoes: Exustar E-SR540

5 PM

Cycling 25:13 intensity: (17 @0) + (1:47 @1) + (6:20 @2) + (8:35 @3) + (8:14 @4) 12.65 km (30.1 kph) +3m
ahr:145 max:172 shoes: Exustar E-SR540

Climbing 1:30:00 [2]
shoes: Rock & Pillar

Wednesday Jan 26, 2011 #

7 AM

Cycling 28:50 intensity: (1 @0) + (40 @1) + (28:09 @2) 13.1 km (27.3 kph) +22m
ahr:127 max:167 shoes: Exustar E-SR540

5 PM

Cycling 27:40 intensity: (1:01 @0) + (2:48 @1) + (11:48 @2) + (9:39 @3) + (2:24 @4) 12.43 km (27.0 kph) +3m
ahr:133 max:169 shoes: Exustar E-SR540

Running hills 1:01:02 intensity: (20 @0) + (4:01 @1) + (35:02 @2) + (17:59 @3) + (3:40 @4) 9.61 km (6:21 / km) +214m 5:43 / km
ahr:134 max:160 shoes: Asics GT-2150 (1)

Tuesday Jan 25, 2011 #

7 AM

Cycling 25:45 [1] 12.33 km (28.7 kph) +22m
ahr:110 max:168 shoes: Exustar E-SR540

5 PM

Cycling 15:15 intensity: (59 @1) + (3:21 @2) + (9:29 @3) + (1:26 @4) 6.93 km (27.3 kph)
ahr:140 max:166 shoes: Exustar E-SR540

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Asics Gel-Speedstar II

Running race 16:18 intensity: (10 @1) + (3 @2) + (6 @3) + (56 @4) + (15:03 @5) 5.0 km (3:16 / km)
ahr:183 max:192 shoes: Asics Gel-Speedstar II

Running warm up/down 27:44 intensity: (3 @0) + (2:40 @1) + (11:09 @2) + (13:38 @3) + (14 @4) 4.49 km (6:11 / km) +20m 6:03 / km
ahr:134 max:164 shoes: Asics Gel-Speedstar II

Cycling 16:22 intensity: (2:05 @0) + (5:38 @1) + (8:01 @2) + (38 @3) 5.19 km (19.0 kph) +2m
ahr:115 max:139 shoes: Exustar E-SR540


Hagley North circuit - Splits

Monday Jan 24, 2011 #

7 AM

Cycling 24:34 [3] 12.43 km (30.4 kph) +26m
shoes: Exustar E-SR540

5 PM

Cycling 26:21 [3] 12.32 km (28.1 kph) +11m
shoes: Exustar E-SR540

Running 43:44 [3] 6.9 km (6:20 / km) +91m 5:57 / km
shoes: Exustar E-SR540

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