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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: acjospe

In the 7 days ending Oct 21, 2012:

activity # timemileskm+mload
  Orienteering5 3:37:55 15.05(14:29) 24.21(9:00) 69243 /79c54%59.7
  Running6 3:01:38 16.29(11:09) 26.22(6:56) 3522.5
  Yoga/Stretching/PT6 58:000.4
  Cycling1 56:40 13.25(14.0/h) 21.32(22.6/h) 1364.8
  Core Strength2 50:445.1
  Hill bounding/ski walking1 43:46 2.98(14:41) 4.8(9:08) 43410.7
  rollerskiing1 37:56 5.94(6:23) 9.56(3:58) 814.0
  Spenst3 12:00 0.3 0.482.4
  Total11 10:58:39 53.81 86.59 137843 /79c54%109.6
  [1-5]8 9:55:29
averages - sleep:7 rhr:49 weight:121.5lbs

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MoTuWeThFrSaSu

Sunday Oct 21, 2012 #

7 AM

Running warm up/down 23:00 intensity: (17:00 @1) + (6:00 @2) 2.3 mi (10:00 / mi)
ahr:146 max:168 shoes: blue icebugs

Spenst warm up/down 3:00 [2]

Orienteering race (NAOC sprint) 15:33 intensity: (4:33 @2) + (5:00 @3) + (4:00 @4) + (2:00 @5) *** 2.4 km (6:29 / km) +51m 5:51 / km
ahr:177 max:190 spiked:16/20c shoes: blue icebugs

Running warm up/down 14:10 intensity: (12:10 @2) + (2:00 @3) 1.4 mi (10:07 / mi)
ahr:149 max:170 shoes: blue icebugs

11 AM

Running warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
shoes: blue icebugs

Spenst warm up/down 3:00 [2]

Orienteering race (NAOC relay) 19:05 intensity: (10:00 @2) + (7:00 @3) + (2:00 @4) + (5 @5) *** 2.6 km (7:20 / km) +60m 6:35 / km
ahr:177 max:189 spiked:8/10c shoes: blue icebugs

Running warm up/down 13:10 [1] 1.2 mi (10:58 / mi)
ahr:146 max:163 shoes: blue icebugs

Yoga/Stretching/PT 10:00 [0]

Saturday Oct 20, 2012 #

12 PM

Running warm up/down 20:00 intensity: (15:00 @1) + (5:00 @2) 1.8 mi (11:07 / mi)
ahr:136 max:168 shoes: blue icebugs

Yoga/Stretching/PT warm up/down 8:00 intensity: (4:00 @0) + (4:00 @1)

Orienteering race (NAOC Long) 1:20:05 intensity: (10:05 @1) + (30:00 @2) + (30:00 @3) + (10:00 @4) *** 8.9 km (9:00 / km) +290m 7:44 / km
ahr:174 max:188 spiked:11/17c shoes: blue icebugs

Running warm up/down 12:00 [1] 0.9 mi (13:20 / mi)
shoes: blue icebugs

Friday Oct 19, 2012 #

10 AM

Yoga/Stretching/PT 10:00 [0]

Core Strength 16:00 [1]

1 PM

Running warm up/down 22:00 intensity: (15:00 @1) + (5:00 @2) + (2:00 @3) 2.0 mi (11:00 / mi)
ahr:136 max:181 shoes: blue icebugs

Spenst warm up/down 6:00 [2] 0.3 mi (20:00 / mi)
shoes: blue icebugs

Orienteering race (NAOC Middle) 47:18 intensity: (13:48 @1) + (24:30 @2) + (6:00 @3) + (2:00 @4) + (1:00 @5) *** 4.3 km (11:00 / km) +130m 9:33 / km
ahr:169 max:191 spiked:8/19c shoes: blue icebugs

Running warm up/down 15:00 [1] 1.3 mi (11:32 / mi)
shoes: blue icebugs

Thursday Oct 18, 2012 #

6 AM

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

3 PM

Running warm up/down 3:12 [1] 0.28 mi (11:25 / mi) +3m 11:03 / mi
shoes: Innov8

Orienteering 55:54 intensity: (45:00 @1) + (5:00 @2) + (5:54 @3) 6.01 km (9:18 / km) +161m 8:12 / km
13c slept:5.5 shoes: Innov8

Wednesday Oct 17, 2012 #

Note

7 AM

Yoga/Stretching/PT (A&A PT + The Stick) 10:00 [0]
rhr:50 slept:8.5 weight:121lbs (rest day)

Tuesday Oct 16, 2012 #

5 PM

Cycling 24:24 intensity: (3:48 @0) + (20:12 @1) + (24 @2) 5.61 mi (13.8 mph) +72m
ahr:142 max:167

Hill bounding/ski walking 43:46 intensity: (24:27 @1) + (5:11 @2) + (8:05 @3) + (6:03 @4) 2.98 mi (14:41 / mi) +434m 10:07 / mi
ahr:148 max:185 shoes: Patriotic Mizunos

Cycling 32:16 intensity: (5:22 @0) + (26:54 @1) 7.64 mi (14.2 mph) +64m
ahr:138 max:159

Running 44:06 intensity: (42:39 @1) + (1:27 @2) 4.11 mi (10:44 / mi) +32m 10:29 / mi
ahr:143 max:171 shoes: Patriotic Mizunos

Monday Oct 15, 2012 #

7 AM

Yoga/Stretching/PT 10:00 [0]
rhr:48 slept:7.0 weight:122lbs

4 PM

rollerskiing (Skate) 37:56 intensity: (35:45 @1) + (2:11 @2) 5.94 mi (6:23 / mi) +81m 6:08 / mi
ahr:143 max:172

Core Strength 34:44 [1]

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