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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Molls

In the 30 days ending Nov 30, 2011:

activity # timemileskm+m
  Running16 9:32:00 53.15 85.54
  Orienteering3 4:04:00 15.07 24.25
  Core workout15 2:50:00
  Hiking1 1:30:00
  Biking2 1:25:00 20.19(4:13) 32.49(2:37)
  Tempo Running1 50:00 5.38(9:18) 8.66(5:46)
  Warm-Up/Cool-Down1 10:00
  Total23 20:21:00 93.79 150.94

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Wednesday Nov 30, 2011 #

Core workout 10:00 [3]

Running 1:14:00 [3] 12.08 km (6:08 / km)

4.26km ~ 27:32min ~ 6:28km/hr ~ 146bpm ~ Warm-Up
289m ~ 1:33min ~ 5:23km/hr ~ 151bpm
394m ~ 2:03min ~ 5:12km/hr ~ 163bpm
265m ~ 1:55min ~ 7:15km/hr ~ 148bpm
374m ~ 2:02min ~ 5:26km/hr ~ 166bpm
317m ~ 1:43min ~ 5:28km/hr ~ 167bpm
323m ~ 2:08min ~ 6:37km/hr ~ 147bpm
396m ~ 2:16min ~ 5:43km/hr ~ 163bpm
150m ~ 1:56min ~ 7:31km/hr ~ 150bpm
172m ~ 1:56min ~ 5:15km/hr ~ 172bpm
171m ~ 1:43min ~ 5:26km/hr ~ 171bpm
319m ~ 1:43min ~ 5:26km/hr ~ 171bpm
142m ~ 2:33min ~ 8:00km/hr ~ 142bpm
289m ~ 1:31min ~ 5:16km/hr ~ 172bpm
266m ~ 1:57min ~ 7:22km/hr ~ 151bpm
374m ~ 1:53min ~ 5:02km/hr ~ 176bpm
323m ~ 1:30min ~ 4:42km/hr ~ 183bpm
316m ~ 1:50min ~ 5:48km/hr ~ 172bpm
295m ~ 1:30min ~ 5:07km/hr ~ 186bpm
172m ~ 2:13min ~ 5:42km/hr ~ 172bpm
289m ~ 1:33min ~ 5:23km/hr ~ 151bpm
1.25km ~ 8:17min ~ 6:39km/hr ~ 160bpm ~ Cool Down.
C • logging 4

Tuesday Nov 29, 2011 #

Core workout 10:00 [3]
ahr:106 max:134

Running 33:00 [3] 5.8 km (5:41 / km)
ahr:173 max:188

Managed to drag Eric out into the cold rain with me! Hehe he'll thank me later! :p was feeling much better than yesterday.
C • ok... 3

Monday Nov 28, 2011 #

Note

Super tired today...

Sunday Nov 27, 2011 #

Core workout 10:00 [3]
ahr:109 max:128

Running 49:00 [3] 8.52 km (5:45 / km)
ahr:172 max:191

Dragged Eric out... :)
Felt stronger than I thought I would, although got a side stitch on the way back...
C • Excellent coach M! 1

Saturday Nov 26, 2011 #

Note
(rest day)

Friday Nov 25, 2011 #

Tempo Running 50:00 [4] 8.66 km (5:46 / km)
ahr:176 max:193

1.12km ~ 7:40min ~ warm-up

1.6km ~ 8:42min ~ 5:24/km ~ 164bpm ~ intensity 4 ~ pretty darn windy.

1.6km ~ 8:26min ~ 5:19/km ~ 183bpm ~ intensity 4 ~ with wind, so much easier.

1.6km ~ 8:52min ~ 5:32/km ~ 188bpm ~ intensity 4 ~ pretty darn windy.

1.6km ~ 8:10min ~ 5:08/km ~ 191bpm ~ intensity 4 ~ with wind, so much easier.

1.15km ~ 8:26min ~ 7:22/km ~ 181bpm ~ cool-down


C • Good job Molly!....excellen... 1

Thursday Nov 24, 2011 #

Core workout 10:00 [3]

Running 21:00 [1]

Distance didn't calculate. Really easy run, really stiff.

Wednesday Nov 23, 2011 #

Running 1:06:00 [4] 13.26 km (4:59 / km)
ahr:168 max:194

Warm-up.

Run. 3 different excercises.

Cool-Down.

C • a good idea 1
C • further to that... 1

Tuesday Nov 22, 2011 #

Biking 39:00 [3] 14.28 km (2:44 / km)
ahr:133 max:180

Biking with Eric.

Core workout 10:00 [3]

Monday Nov 21, 2011 #

Running 20:00 [3] 2.88 km (6:57 / km)
ahr:147 max:170

Calf still sore.

Core workout 10:00 [3]

Sunday Nov 20, 2011 #

Running 49:00 [3] 8.28 km (5:55 / km)
ahr:170 max:193

Saturday Nov 19, 2011 #

Core workout 10:00 [3]

C • In total this is a good lon... 1

Core workout 10:00 [3]

10 minute break between. So that technically they are two different workouts.

Running 22:00 [2] 3.81 km (5:46 / km)
ahr:179 max:211

The max heart rate is ridiculous. Super tired. Really busy school week.

Core workout 10:00 [3]

Wednesday Nov 16, 2011 #

Note

Wednesday, Thursday, Friday I was swamped in work. By Friday I was too tired to do tempo.
C • good logging 1

Tuesday Nov 15, 2011 #

Biking 46:00 [3] 18.21 km (2:32 / km)
ahr:128 max:181

Monday Nov 14, 2011 #

Running 21:00 [3] 3.13 km (6:43 / km)
ahr:144 max:160

Core workout 10:00 [3]

Sunday Nov 13, 2011 #

Orienteering 58:00 [3] 7.99 km (7:16 / km)
ahr:151 max:160

Saturday Nov 12, 2011 #

Orienteering 19:00 [3]
ahr:152 max:178

Orienteering 24:00 [3]
ahr:152 max:174

Orienteering 42:00 [3] 6.4 km (6:34 / km)
ahr:171 max:192

2 Sprints

Thursday Nov 10, 2011 #

Core workout 10:00 [3]

Running 21:00 [2] 3.8 km (5:32 / km)
ahr:166 max:180

Wednesday Nov 9, 2011 #

Running 1:00:00 [3] 8.91 km (6:44 / km)
ahr:171 max:195

moderate pace- 13min (5:15/km)

fast pace- 1.09km (4:54/km)

easy- 3min (5:30/km)

core- 10min

easy- 3min (5:55/km)

fast pace- 1.09km (5:03/km)

blocks: fast-slow-fast-slow- 16min (5:38/km)

cool down- 4min

went to the place where we read the maps and did that lap.
C • Too bad we missed you tonig... 1

Core workout 10:00 [3]

Tuesday Nov 8, 2011 #

Note
(rest day)

Monday Nov 7, 2011 #

Core workout 10:00 [3]
ahr:80 max:116

Tougher than usual. :p

Running 21:00 [3] 3.73 km (5:38 / km)
ahr:168 max:192

Felt good so ran at just a bit slower than a tempo run.

Sunday Nov 6, 2011 #

Orienteering 56:00 [3] 5.54 km (10:06 / km)
ahr:162 max:189

Nakkertok
C • yayyy!!! 3

Warm-Up/Cool-Down 10:00 [3]

Orienteering 45:00 [3] 4.32 km (10:25 / km)
ahr:149 max:189

Vampire-O

Saturday Nov 5, 2011 #

Core workout 10:00 [3]
ahr:104 max:130

Hiking 1:30:00 [3]

Friday Nov 4, 2011 #

Core workout 10:00 [3]
ahr:108 max:123

Running 22:00 [3] 3.51 km (6:16 / km)
ahr:163 max:183

Thursday Nov 3, 2011 #

Core workout 10:00 [3]

Running 20:00 [3]

Wednesday Nov 2, 2011 #

Running 53:00 [3] 7.83 km (6:46 / km)
ahr:160 max:190

Core workout 10:00 [3]
ahr:127 max:147

Tuesday Nov 1, 2011 #

Running 20:00 [3]

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