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Attackpoint - performance and training tools for orienteering athletes

Training Log: gauchi

In the last 7 days:

activity # timemileskm+m
  run on trail4 4:00:36 23.98(10:02) 38.6(6:14) 1187
  strength4 1:55:00
  run on road3 58:38 7.15(8:12) 11.5(5:06) 45
  bike1 34:56
  orienteering1 30:58 2.61(11:52) 4.2(7:22) 217
  Total13 8:00:08 33.74 54.3 1449
averages - sleep:7 weight:54.5kg
«
2:33
0:00
WeThFrSaSuMoTu

Sunday Dec 9 #

6 AM

strength 25:00 [2]
slept:7.3

9 AM

run on trail warm up/down 25:30 [2] 4.4 km (5:48 / km) +54m 5:28 / km
ahr:123 max:151 shoes: salomon slab speed cross(black

10 AM

orienteering (Middle) 30:58 [4] 4.2 km (7:22 / km) +217m 5:52 / km
ahr:159 max:173 shoes: salomon slab speed cross(black

11 AM

run on trail 1:04:29 [3] 9.4 km (6:52 / km) +288m 5:57 / km
ahr:120 max:158 shoes: salomon slab speed cross(black

with reading map
12 PM

run on road warm up/down 7:49 [2] 1.2 km (6:31 / km) +21m 5:59 / km
ahr:110 max:121 shoes: salomon slab speed cross(black

Saturday Dec 8 #

6 AM

strength (Core training) 35:00 [2]
slept:7.2

丁寧にエキササイズ
10 AM

run on trail 1:45:48 [4] 17.3 km (6:07 / km) +770m 5:00 / km
ahr:138 max:169 shoes: Salomon sense ride(blue)

42
83rpm
見晴し台往復コース(帰りは一山追加)4614→5023
とにかくリラックス
登りはややストライド小さくして筋力使いすぎないように、ニーベント
下りは自然なバネを使って、ストライド小さくなってブレーキかけすぎないように
腕は振られるイメージ
Good training!

Friday Dec 7 #

6 AM

bike intervals (indoors) 34:56 [4]
ahr:123 max:174 slept:7.0 weight:54.5kg

High Intensity Interval Training
warm up 9min
30sec 95-100%, 30sec rest, 10set(last 1min 100%)
rest 5min
40sec 95-100%, 40sec rest, 3set(last 1min 100%)
cool down 7min
12 PM

run on road 24:07 [2] 4.6 km (5:15 / km) +12m 5:11 / km
shoes: Brooks Transcend 5(black)

85rpm
やや前傾を意識。リラックスしてJOG

Thursday Dec 6 #

6 AM

run on trail 44:49 [3] 7.5 km (5:59 / km) +75m 5:41 / km
ahr:114 max:142 slept:7.0 weight:54.5kg

43
12 PM

strength (drill) 25:00 [2]

bounding
marching
back run
side run
skip

Wednesday Dec 5 #

6 AM

strength (Core training) 30:00 [2]
slept:6.7 weight:54.5kg

push-up
hip-up
12 PM

run on road (pace running) 26:42 [3] 5.7 km (4:41 / km) +12m 4:38 / km
ahr:146 max:169 shoes: Brooks Transcend 5(black)

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