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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: acjospe

In the 7 days ending Jun 15, 2013:

activity # timemileskm+mload
  Orienteering6 5:43:06 20.81(16:29) 33.49(10:15) 6524 /92c4%61.3
  Running7 4:17:39 22.36(11:31) 35.98(7:10) 59653.7
  Hiking3 1:10:02 2.6 4.19 4834.9
  Yoga/Stretching/PT7 1:05:00
  Core Strength3 46:52 0.01 0.02 24.7
  Spenst2 15:05 0.56(26:42) 0.91(16:36) 11.8
  Armchair o'2 5331c0.2
  Total12 13:18:37 46.35 74.59 17344 /123c3%126.6
  [1-5]11 11:33:55
averages - sleep:7.4 weight:123lbs

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SuMoTuWeThFrSa

Saturday Jun 15, 2013 #

9 AM

Hiking 26:32 intensity: (52 @0) + (24:38 @1) + (1:02 @2) 1.09 mi (24:21 / mi) +253m 14:09 / mi
ahr:145 max:167 shoes: XTalon212-2013

Running warm up/down 5:04 intensity: (3:36 @1) + (1:28 @2) 0.32 mi (15:35 / mi)
ahr:146 max:169 shoes: XTalon212-2013

Orienteering race (Brown X) 19:35 intensity: (12 @0) + (1:05 @1) + (6:39 @2) + (10:05 @3) + (1:34 @4) ***** 2.4 km (8:10 / km) +26m 7:45 / km
ahr:174 max:184 9c shoes: XTalon212-2013

Orienteering race (Brown Y) 27:00 intensity: (11 @0) + (2:08 @1) + (7:22 @2) + (15:39 @3) + (1:40 @4) ***** 3.06 km (8:50 / km) +28m 8:27 / km
ahr:174 max:185 10c shoes: XTalon212-2013

Running 22:36 [1] 1.49 mi (15:10 / mi) +48m 13:47 / mi
ahr:146 max:162 shoes: XTalon212-2013

Orienteering (Control setting) 29:27 intensity: (8:25 @0) + (21:02 @1) ***** 1.87 km (15:47 / km) +31m 14:35 / km
ahr:137 max:163 8c shoes: XTalon212-2013

Running 16:13 intensity: (15:40 @1) + (33 @2) 1.22 mi (13:14 / mi) +11m 12:53 / mi
ahr:150 max:167 shoes: XTalon212-2013

3 PM

Hiking 22:15 [1] 0.79 mi (28:04 / mi) +230m 14:46 / mi
ahr:141 max:155 shoes: Oroc340-2013

Orienteering (Partner simplification) 59:43 intensity: (48:27 @1) + (11:16 @2) ***** 4.89 km (12:13 / km) +78m 11:19 / km
ahr:148 max:174 9c shoes: Oroc340-2013

Orienteering (Marshy moreau!) 29:15 [1] 2.29 km (12:45 / km) +44m 11:38 / km
ahr:138 max:159 spiked:4/4c shoes: Oroc340-2013

Hiking 20:48 [0] 0.72 mi (28:48 / mi)
ahr:100 max:116 shoes: Oroc340-2013

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

Friday Jun 14, 2013 #

10 AM

Core Strength (core) 17:21 [1]

8 PM

Running 33:54 intensity: (33:39 @1) + (15 @2) 1.97 mi (17:13 / mi) +141m 14:05 / mi
ahr:138 max:166 shoes: Oroc340-2013

Orienteering (Control setting) 16:46 [1] ***** 0.86 mi (19:30 / mi) +46m 16:43 / mi
ahr:135 max:163 4c shoes: Oroc340-2013

Core Strength (Legs) 4:26 [1] 0.01 mi (5:39:45 / mi) +2m 3:50:09 / mi
ahr:117 max:129

Running 22:25 [1] 1.46 mi (15:20 / mi) +18m 14:46 / mi
ahr:132 max:160 shoes: Oroc340-2013

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

Thursday Jun 13, 2013 #

Armchair o' 13 [3] ***
6c slept:8.8 weight:124lbs

6 PM

Running warm up/down 5:41 [1] 0.53 mi (10:40 / mi) +17m 9:42 / mi
shoes: Innov8

Orienteering race 18:38 [3] 2.57 km (7:15 / km) +83m 6:15 / km
15c shoes: Innov8

Spenst 7:32 [1] 0.35 mi (21:32 / mi)
shoes: Innov8

Yoga/Stretching/PT 10:00 [0]

Wednesday Jun 12, 2013 #

6 AM

Core Strength 25:05 [1] 0.0 mi
slept:6.0

Running 26:57 intensity: (26:00 @1) + (57 @5) 2.83 mi (9:31 / mi) +52m 9:01 / mi
shoes: Roclite275-2014

2 PM

Running warm up/down 4:49 [1] 0.39 mi (12:27 / mi) +35m 9:43 / mi
ahr:126 max:156 shoes: Mudclaw300

Orienteering 56:32 intensity: (42:09 @1) + (10:45 @2) + (3:38 @3) ***** 3.35 mi (16:53 / mi) +171m 14:34 / mi
ahr:152 max:180 19c shoes: Mudclaw300

Running 26:01 intensity: (5:39 @1) + (3:35 @2) + (15:14 @3) + (1:33 @4) 2.57 mi (10:07 / mi) +97m 9:04 / mi
ahr:171 max:184 shoes: Mudclaw300

Orienteering warm up/down 22:04 [1] ***** 1.45 mi (15:16 / mi) +20m 14:38 / mi
ahr:146 max:164 6c shoes: Mudclaw300

Yoga/Stretching/PT 10:00 [0]

8 PM

Armchair o' (Routes) 40 [2]
25c

Tuesday Jun 11, 2013 #

8 AM

Running warm up/down 4:06 [1] 0.36 km (11:16 / km) +15m 9:20 / km
ahr:127 max:153 slept:8.0 shoes: Mudclaw300

Orienteering 1:04:06 intensity: (31:04 @1) + (22:51 @2) + (10:03 @3) + (8 @4) **** 7.32 km (8:45 / km) +125m 8:04 / km
ahr:158 max:183 8c shoes: Mudclaw300

Yoga/Stretching/PT 5:00 [0]

Monday Jun 10, 2013 #

Note
slept:6.0 weight:122lbs (rest day)

Yoga/Stretching/PT 10:00 [0]

Hiking 27 [0]

Sunday Jun 9, 2013 #

1 PM

Running warm up/down 20:49 intensity: (12:26 @1) + (8:23 @2) 2.07 mi (10:03 / mi) +16m 9:49 / mi
ahr:159 max:174 slept:8.0 shoes: TrailRoc236

Spenst warm up/down (Drills) 7:33 intensity: (4:40 @1) + (2:46 @2) + (7 @3) 0.21 mi (35:07 / mi) +1m 34:37 / mi
ahr:158 max:175 shoes: TrailRoc236

Running tempo 57:22 intensity: (1:52 @1) + (4:02 @2) + (38:13 @3) + (13:06 @4) + (9 @5) 6.6 mi (8:41 / mi) +137m 8:10 / mi
ahr:179 max:188 shoes: TrailRoc236

Running warm up/down 11:42 intensity: (8:47 @0) + (2:55 @1) 0.67 mi (17:28 / mi) +9m 16:46 / mi
ahr:115 max:140 shoes: TrailRoc236

Yoga/Stretching/PT 10:00 [0]

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