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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kEEly

In the 7 days ending May 6, 2012:

activity # timemileskm+m
  running12 8:17:31 65.72(7:34) 105.77(4:42) 690
  orienteering3 2:26:44 16.49(8:54) 26.54(5:32) 396
  core & stretching2 30:00
  Total15 11:14:15 82.21 132.31 1086
  [1-5]15 11:12:30
averages - weight:77.6kg

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MoTuWeThFrSaSu

Sunday May 6, 2012 #

9 AM

running warm up/down 16:18 intensity: (1 @0) + (12 @1) + (2:04 @2) + (3:56 @3) + (9:54 @4) + (11 @5) 3.03 km (5:23 / km) +5m 5:20 / km
ahr:145 max:164 shoes: Asics Nimbus 13

orienteering 14:21 intensity: (6 @2) + (17 @3) + (16 @4) + (13:42 @5) 3.68 km (3:54 / km) +5m 3:52 / km
ahr:177 max:185 shoes: Nike Lunarspiders LT+2

orienteering warm up/down 15:43 intensity: (6 @0) + (11 @1) + (27 @2) + (11:51 @3) + (3:08 @4) 3.0 km (5:14 / km) +5m 5:12 / km
ahr:138 max:149 shoes: Asics Nimbus 13

5 PM

running (easy) 49:38 intensity: (22 @0) + (37 @1) + (47 @2) + (28:10 @3) + (19:42 @4) 10.0 km (4:58 / km) +104m 4:43 / km
ahr:141 max:162 shoes: Asics Nimbus 13


Course 1 - Splits

Saturday May 5, 2012 #

12 PM

running warm up/down 25:06 intensity: (15 @0) + (18 @1) + (1:20 @2) + (8:20 @3) + (13:04 @4) + (1:49 @5) 5.01 km (5:01 / km) +70m 4:41 / km
ahr:145 max:168

orienteering race 40:04 intensity: (7 @1) + (12 @2) + (1:02 @3) + (3:38 @4) + (35:05 @5) 7.34 km (5:27 / km) +207m 4:47 / km
ahr:168 max:180

3 PM

running warm up/down 15:00 [3] 3.0 km (5:00 / km)

Friday May 4, 2012 #

9 AM

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Nimbus 13

5 PM

running 48:53 intensity: (8 @0) + (7 @1) + (38 @2) + (35:24 @3) + (12:36 @4) 10.01 km (4:53 / km) +110m 4:38 / km
ahr:139 max:158 shoes: Asics Nimbus 13

Thursday May 3, 2012 #

8 AM

running 25:00 [3] 5.0 km (5:00 / km)
weight:77.2kg shoes: Asics Nimbus 13

4 PM

running warm up/down 23:21 intensity: (9 @1) + (15 @2) + (16:33 @3) + (6:24 @4) 5.01 km (4:40 / km) +35m 4:30 / km
ahr:141 max:155 shoes: Nike Vomero 6- blue

running tempo 19:42 intensity: (5 @1) + (7 @2) + (8 @3) + (8:26 @4) + (10:56 @5) 5.01 km (3:56 / km) +4m 3:55 / km
ahr:163 max:175 shoes: Nike Vomero 6- blue

running warm up/down 24:07 intensity: (14 @1) + (18 @2) + (8:10 @3) + (15:25 @4) 5.03 km (4:48 / km) +34m 4:38 / km
ahr:144 max:154 shoes: Nike Vomero 6- blue

Wednesday May 2, 2012 #

10 AM

running 55:33 intensity: (19 @0) + (14 @1) + (1:21 @2) + (27:36 @3) + (25:41 @4) + (22 @5) 12.01 km (4:37 / km) +111m 4:25 / km
ahr:143 max:164 shoes: Asics Nimbus 13

5 PM

orienteering 1:16:36 intensity: (9 @0) + (3 @1) + (3:33 @2) + (31:37 @3) + (40:49 @4) + (25 @5) 12.51 km (6:07 / km) +179m 5:43 / km
ahr:145 max:164

Tuesday May 1, 2012 #

10 AM

running (easy) 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Nimbus 13

6 PM

running warm up/down 14:28 intensity: (15 @0) + (11 @1) + (26 @2) + (13:23 @3) + (13 @4) 3.0 km (4:49 / km) +2m 4:48 / km
ahr:132 max:151 shoes: Nike Vomero 6- blue

running tempo 28:58 intensity: (1:09 @1) + (1:21 @2) + (45 @3) + (1:36 @4) + (24:07 @5) 8.15 km (3:33 / km) +4m 3:33 / km
ahr:168 max:184 shoes: Nike Lunarspiders LT+2

running warm up/down 17:51 intensity: (13 @1) + (19 @2) + (14:29 @3) + (2:50 @4) 3.5 km (5:06 / km) +3m 5:05 / km
ahr:138 max:151 shoes: Nike Vomero 6- blue

7 PM

core & stretching 15:00 [3]

Monday Apr 30, 2012 #

4 PM

running 1:13:36 intensity: (10 @0) + (9 @1) + (44 @2) + (35:32 @3) + (37:01 @4) 16.0 km (4:36 / km) +208m 4:19 / km
ahr:144 max:161 weight:77.9kg shoes: Nike Vomero 6- blue

5 PM

core & stretching 15:00 [3]

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