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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: acjospe

In the 7 days ending Oct 16, 2011:

activity # timemileskm+mload
  rollerskiing5 4:05:21 31.0 49.89 4230.1
  Orienteering4 4:00:21 11.62(20:42) 18.69(12:51) 4639 /64c14%21.3
  Running4 1:45:52 8.31(12:45) 13.37(7:55) 50611.0
  Hill bounding/ski walking1 48:43 3.72(13:06) 5.99(8:08) 52914.6
  Core Strength2 32:003.2
  Yoga/Stretching/PT2 20:00
  Total12 11:32:17 54.64 87.94 15409 /64c14%80.2
  [1-5]11 9:27:10
averages - sleep:5.8

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MoTuWeThFrSaSu

Sunday Oct 16, 2011 #

8 AM

Orienteering 27:57 intensity: (8:20 @0) + (18:17 @1) + (1:20 @2) 2.32 km (12:04 / km) +55m 10:47 / km
ahr:133 max:169 spiked:3/6c shoes: disintegrators

Running 59:31 intensity: (5:43 @0) + (37:01 @1) + (11:41 @2) + (5:06 @3) 6.99 km (8:31 / km) +329m 6:54 / km
ahr:153 max:181 shoes: Innov8

1 PM

rollerskiing 26:21 intensity: (13:21 @0) + (13:00 @1) 3.0 mi (8:47 / mi) +42m 8:25 / mi

4 PM

rollerskiing (Coaching) 1:00 [0]

Saturday Oct 15, 2011 #

9 AM

rollerskiing (classic) 2:20:00 [1] 19.0 mi (7:22 / mi)
slept:4.5

7 PM

Orienteering (night-o) 1:04:02 intensity: (7:49 @0) + (38:54 @1) + (17:09 @2) + (10 @3) *** 5.32 km (12:02 / km) +254m 9:43 / km
ahr:153 max:175 spiked:6/14c shoes: disintegrators

Friday Oct 14, 2011 #

Core Strength 6:00 [1]
slept:7.0 (rest day)

Thursday Oct 13, 2011 #

Note

4 PM

Running warm up/down 18:58 intensity: (9:13 @0) + (9:38 @1) + (7 @2) 1.44 mi (13:09 / mi) +152m 9:54 / mi
ahr:134 max:165 shoes: Pink shiny!

Hill bounding/ski walking 48:43 intensity: (5:17 @0) + (16:27 @1) + (5:00 @2) + (10:59 @3) + (9:55 @4) + (1:05 @5) 3.72 mi (13:06 / mi) +529m 9:05 / mi
ahr:161 max:187 shoes: Pink shiny!

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

Wednesday Oct 12, 2011 #

7 AM

rollerskiing (Skate) 1:13:00 intensity: (40:00 @1) + (20:00 @2) + (10:00 @3) + (3:00 @4) 9.0 mi (8:07 / mi)

12 PM

Orienteering 1:05:34 intensity: (40:31 @0) + (25:03 @1) **** 4.26 km (15:25 / km) +117m 13:33 / km
ahr:126 max:161 21c shoes: disintegrators

Running 7:20 intensity: (3:13 @0) + (4:07 @1) 0.62 mi (11:50 / mi) +21m 10:42 / mi
ahr:137 max:156 shoes: disintegrators

5 PM

rollerskiing (Coaching) 5:00 [1]

Tuesday Oct 11, 2011 #

7 PM

Core Strength 26:00 [1]

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

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

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