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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: acjospe

In the 7 days ending Oct 22, 2011:

activity # timemileskm+mload
  Running6 3:03:28 16.51(11:07) 26.57(6:54) 60221.9
  rollerskiing4 2:04:52 16.53 26.6 12010.8
  Orienteering4 1:54:59 5.76 9.28 813 /53c5%33.3
  Core Strength3 1:47:00 2.49 4.031.7
  Hill bounding/ski walking1 52:14 3.36(15:33) 5.41(9:40) 52614.6
  Ski-o1 31:37 4.77(6:38) 7.68(4:07) 682.7
  Yoga/Stretching/PT2 17:00
  Spenst1 8:27 0.63(13:22) 1.02(8:19)1.6
  Total12 10:39:37 50.05 80.55 13973 /53c5%116.6
  [1-5]11 9:01:02
averages - sleep:5.3

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SuMoTuWeThFrSa

Saturday Oct 22, 2011 #

12 PM

Running warm up/down 11:34 intensity: (3:00 @0) + (6:27 @1) + (2:02 @2) + (5 @3) 0.73 mi (15:51 / mi) +41m 13:29 / mi
ahr:145 max:176 slept:5.0 shoes: disintegrators

1 PM

Orienteering race (US SML Champs: middle) 49:51 intensity: (4:51 @1) + (10:00 @2) + (30:00 @3) + (5:00 @4) ***** 4.36 km (11:26 / km)
20c shoes: disintegrators

Running warm up/down 10:25 [1] 1.26 km (8:16 / km) +32m 7:20 / km
shoes: disintegrators

3 PM

Orienteering 15:00 [1] ***
7c

Friday Oct 21, 2011 #

2 PM

Core Strength 40:00 [3] 2.0 km (20:00 / km)
slept:5.5 shoes: Pink shiny!

Running warm up/down 16:41 intensity: (11:08 @1) + (3:07 @2) + (1:23 @3) + (22 @4) + (41 @5) 3.11 km (5:22 / km) +25m 5:09 / km
ahr:158 max:194 shoes: Innov8

Spenst warm up/down 8:27 intensity: (11 @0) + (2:02 @1) + (5:33 @2) + (41 @3) 1.02 km (8:19 / km)
ahr:167 max:179 shoes: Innov8

Orienteering race (US SML Champs: sprint) 22:11 intensity: (34 @1) + (3:36 @2) + (9:25 @3) + (6:55 @4) + (1:41 @5) **** 2.6 km (8:32 / km) +26m 8:08 / km
ahr:179 max:190 20c shoes: Innov8

Running warm up/down 8:39 [1] 1.28 km (6:46 / km) +3m 6:41 / km
ahr:150 max:162 shoes: Innov8

Core Strength 20:00 [3] 2.0 km (10:00 / km)
shoes: Innov8

Thursday Oct 20, 2011 #

2 PM

Ski-o warm up/down 31:37 intensity: (6:25 @0) + (23:24 @1) + (1:48 @2) 4.77 mi (6:38 / mi) +68m 6:21 / mi
ahr:142 max:169

rollerskiing 31:03 intensity: (9:32 @0) + (15:21 @1) + (6:10 @2) 4.16 mi (7:28 / mi) +5m 7:26 / mi
ahr:146 max:172

rollerskiing 26:28 intensity: (4:26 @0) + (17:13 @1) + (4:49 @2) 3.37 mi (7:51 / mi) +73m 7:22 / mi
ahr:148 max:170

10 PM

Core Strength 1:00 [1]

Wednesday Oct 19, 2011 #

6 PM

Running 47:14 intensity: (38:20 @1) + (8:54 @2) 5.74 mi (8:14 / mi) +38m 8:04 / mi
ahr:156 max:173 shoes: Pink shiny!

Tuesday Oct 18, 2011 #

5 PM

Running warm up/down 17:00 intensity: (7:42 @0) + (9:18 @1) 1.11 mi (15:20 / mi) +107m 11:48 / mi
ahr:131 max:161 shoes: Pink shiny!

Hill bounding/ski walking 52:14 intensity: (17:16 @0) + (5:02 @1) + (2:28 @2) + (19:15 @3) + (8:13 @4) 3.36 mi (15:33 / mi) +526m 10:28 / mi
ahr:150 max:184 shoes: Pink shiny!

Running warm up/down 12:24 intensity: (4:39 @0) + (7:45 @1) 1.08 mi (11:31 / mi) +27m 10:41 / mi
ahr:137 max:164 shoes: Pink shiny!

Yoga/Stretching/PT 10:00 [0]

Monday Oct 17, 2011 #

Note

4 PM

rollerskiing (skate) 40:00 [1] 6.0 mi (6:40 / mi)

Core Strength 46:00 [1]

Yoga/Stretching/PT (Stretching) 7:00 [0]

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]

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