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Attackpoint - performance and training tools for orienteering athletes

Training Log: АТ

In the last 7 days:

activity # timemileskm+mload
  Running4 4:08:47 27.78(8:57) 44.71(5:34) 83881.2
  XT1 1:00:0015.0
  S & C2 1:00:00
  Orienteering2 50:18 6.96(7:14) 11.2(4:30) 7531.5
  Total7 6:59:05 34.74 55.91 912127.7
  [1-5]5 5:59:05
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Wednesday Dec 7 #

Note

British champs i nattRenn postponed (classic British move) tbf about 2m of snow has fallen which is fun.
11 AM

Running 20:00 [1] 4.0 km (5:00 / km)
ahr:123 max:129 shoes: Nike Pegasus 39

Test jog on the treadmill. Lungs were not ideal, okay but still not right. Will pootle round some skog tonight but need to take it eaaaasy for a few more days.

Monday Dec 5 #

1 PM

S & C 30:00 [0]
ahr:96 max:110

Throat not good this morning. Pretty fed up of being a bit ill now. Will rest, need to be running by Wednesday.

Sunday Dec 4 #

Note

Was gonna ellipse both days this weekend but my throat is really not enjoying this cold weather. Will take it easy now till "British Champs i nattRenn" on Wednesday (basically I'm planning the mass start night job)
9 AM

Running 15:33 intensity: (8:57 @1) + (6:36 @2) 2.81 km (5:33 / km)
ahr:126 max:140 shoes: VJ Ultra 2

Orienteering 5:00 intensity: (31 @1) + (10 @2) + (2:48 @3) + (1:31 @4) 1.34 km (3:43 / km) +17m 3:30 / km
ahr:158 max:175 shoes: Adidas Adizero Pro

MSR training. First leg with the boys. Didn't do a particularly good job, roughly 15s back, yikes.

Running 18:08 intensity: (18:00 @1) + (8 @2) 3.0 km (6:03 / km) +39m 5:40 / km
ahr:117 max:130 shoes: Adidas Adizero Pro

Orienteering 7:49 intensity: (32 @1) + (14 @2) + (3:07 @3) + (3:56 @4) 2.14 km (3:39 / km) +24m 3:27 / km
ahr:165 max:178 shoes: Adidas Adizero Pro

Second leg. Ran well! Hands were bloody frozen tho, -7°C, feels like -12°C. Once again, yikes.

Running 12:55 intensity: (7:07 @1) + (5:48 @2) 2.26 km (5:43 / km) +24m 5:26 / km
ahr:127 max:142 shoes: VJ Ultra 2

Saturday Dec 3 #

8 AM

Running 30:40 intensity: (14:43 @1) + (15:57 @2) 6.08 km (5:03 / km) +48m 4:51 / km
ahr:129 max:143 shoes: Nike Pegasus 39

Orienteering 2:12 intensity: (26 @1) + (10 @2) + (1:36 @3) 0.65 km (3:22 / km) +1m 3:20 / km
ahr:152 max:169 shoes: Adidas Adizero Pro

The first rep. Have really messed up the gps job today.

Orienteering 35:17 intensity: (11:29 @1) + (17:36 @2) + (2:11 @3) + (3:58 @4) + (3 @5) 7.06 km (5:00 / km) +32m 4:53 / km
ahr:138 max:180 shoes: Adidas Adizero Pro

There's some norwegian federation sprint camp in Trondheim this weekend so just joining in with that. 5 sprintervals but each one was like ~400m to the start kite then ~400m of orienteering so pretty full gas. Orienteering was v easy for the most part. Kinda enjoyed it but also spent a lot of time in the cold for essentially 10mins of training.

Running 2:33 intensity: (2:23 @1) + (10 @2) 0.38 km (6:42 / km) +7m 6:08 / km
ahr:122 max:131 shoes: Adidas Adizero Pro

Running 37:26 intensity: (20:02 @1) + (17:24 @2) 6.15 km (6:05 / km) +148m 5:26 / km
ahr:129 max:144 shoes: Nike Pegasus 39

6 PM

S & C 30:00 [0]

Core at TPM. 8 orienteers :)

Friday Dec 2 #

Note

It turned into a rest day. Was going to do core and a lil jog but quite tired after a 4hr exam. Probably best to rest anyways, just never like doing it.

Thursday Dec 1 #

11 AM

Running 1:51:32 intensity: (1:21:33 @1) + (29:59 @2) 20.04 km (5:34 / km) +571m 4:52 / km
ahr:130 max:152

Trotting round Estenstad. After a norwegian speaking exam where I basically just talked about orienteering, big win. In the mileage dobs now, no falls today tho :)
6 PM

XT 1:00:00 [1]
ahr:121 max:132

Ellipse. Have gotten to the final leg of Tiomila now. 3 orienteers. Ate too many sweeties this afternoon so not feeling very prime. Good amount of training in the past few days, will take it eaaaasay tomorrow and do my first proper exam.

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Training Targets

Jan 1 – Dec 31 (365d)
Volume target
Orienteering
+ Running [1-5]
450:00:00
actual:452:47:56100%
projected:484:40:03107%
XT [1-5]150:00:00
actual:51:36:2634%
projected:55:14:2236%

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