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Attackpoint - performance and training tools for orienteering athletes

Training Log: syd

In the last 7 days:

activity # timemileskm+m
  Run3 2:20:15 13.43(10:27) 21.61(6:29) 94
  Bike - Mountain 2 1:47:02 17.25(9.7/h) 27.76(15.6/h) 130
  Orienteering1 1:34:21 5.76(16:23) 9.27(10:11) 37313c
  Bike - Stationary 1 1:00:00 12.84(12.8/h) 20.67(20.7/h)
  Strength1 20:00
  Total8 7:01:38 49.28 79.31 59813c
  [1-5]8 7:01:24
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FrSaSuMoTuWeTh

Wednesday May 5 #

4 PM

Run 35:00 intensity: (4:32 @1) + (20:20 @2) + (10:08 @3) 3.39 mi (10:19 / mi) +21m 10:08 / mi
ahr:137 max:163 shoes: Ravenna 11

At South Park. 4x2 min harder effort on the gravel track.

Tuesday May 4 #

4 PM

Run 45:12 intensity: (1:45 @1) + (19:15 @2) + (24:12 @3) 4.32 mi (10:28 / mi) +51m 10:06 / mi
ahr:141 max:156 shoes: Ravenna 11

Avoided the rain showers! Tired legs. Planned a few routes.
7 PM

Strength 20:00 [3]

Monday May 3 #

8 AM

Bike - Mountain 52:02 intensity: (14 @0) + (48:46 @1) + (3:02 @2) 7.96 mi (9.2 mph) +79m
ahr:108 max:140 shoes: Trek Superfly

Leisurely morning bike ride in the rain. A very pleasant temperature. Saw a few locks and a tunnel.

Sunday May 2 #

10 AM

Orienteering 1:34:21 intensity: (11 @1) + (19 @2) + (29:31 @3) + (41:40 @4) + (22:40 @5) 5.76 mi (16:23 / mi) +373m 13:38 / mi
ahr:168 max:183 13c shoes: Speedcross - Black

Went to the QOC meet this weekend for some rust busting. So much fun to be out in the woods finding flags :) Lost time to 8 because I wasn’t looking at the map very closely - should have hopped on the road a lot earlier. Then slow to 9. I was eating a snack, got slightly off my bearing, and slowed down because I was confused - so the first part of that leg felt like it took forever. Biggest mistake was 11. Didn’t go far enough and then went down the hill way too far...and then had to climb all the way back up. Otherwise went well. Some small skills to bring back in to my navigation, but at least the main ones are still there. Almost stepped on 2 snakes and 1 turtle. Glad I brought water - it was warm.

Saturday May 1 #

1 PM

Bike - Mountain 55:00 [3] 9.29 mi (10.1 mph) +52m
shoes: Trek Superfly

Did a little exploring by bike while waiting to check in to our campsite. Took the gravel rail trail to the paved one and then made our way back.
3 PM

Run 1:00:03 intensity: (54 @1) + (8:48 @2) + (50:21 @3) 5.72 mi (10:30 / mi) +22m 10:22 / mi
ahr:147 max:159 shoes: Ravenna 11

On the canal path from our campsite. Beautiful afternoon!

Friday Apr 30 #

4 PM

Bike - Stationary 1:00:00 intensity: (59:23 @1) + (37 @2) 12.84 mi (12.8 mph)
ahr:113 max:142

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