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Attackpoint - performance and training tools for orienteering athletes

Training Log: andrews

In the last 7 days:

activity # timemileskm+mload
  Cycling6 3:19:52 39.58(11.9/h) 63.69(19.1/h) 339106.6
  Running3 1:37:39 11.58(8:26) 18.64(5:14) 127116.7
  Orienteering1 1:03:59 5.62(11:24) 9.04(7:05) 268204.7
  S&C1 10:00
  Total10 6:11:30 56.77 91.37 734428.1
  [1-5]9 5:48:45
averages - sleep:9.5
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Thursday May 19 #

8 PM

Cycling 42:37 intensity: (3:45 @0) + (32:15 @1) + (6:37 @2) 15.19 km (21.4 kph) +22m
ahr:120 max:150

On dad's mountain bike in one gear the whole way out to belsar's hill (emphasis on the word hill - it was once 2-4m high!). Interesting that it was also the start of a land bridge across the fens built by William the conqueror in 1071 to try to reach the isle of Ely, the base of a fenland guerrilla group acting as resistance to the French nasty people, but William's soldiers were too dense so the bridge sunk and many people trying to cross drowned. If only they had contacted a hydrogeologist. Feeling fit (low heart rate, no particular cardiovascular exertion), but very tired - especially after yesterday.

Wednesday May 18 #

8 PM

Running 56:19 intensity: (8 @0) + (37:13 @1) + (4:18 @2) + (5:35 @3) + (9:05 @4) 11.63 km (4:51 / km) +25m 4:48 / km
ahr:143 max:179

Was planning to do a double tempo, ended up starting the second but my legs were having none of it so went back a nicer way slowly. Still feeling tired in the legs and body I think. Tempo itself was 15 minutes 3:39 average pace (perfect fast surface of the busway). I was struggling to get myself running fast enough for my heart rate to increase, but managed eventually.

Tuesday May 17 #

9 AM

S&C (yoga) 10:00 [0]
slept:9.5

10 minutes of rudely rediscovering my shameful lack of flexibility. Had another long sleeping sesh too last night
8 PM

Cycling 15:00 [1] 5.16 km (20.6 kph) +20m

To station with big bag

Monday May 16 #

9 AM

Cycling 18:00 [1] 6.36 km (21.2 kph) +21m

5 PM

Cycling 25:00 [1] 6.72 km (16.1 kph) +106m

Had to leave the office an hour earlier than planned as I could not do any more work. Office far too warm, I need to wear shorts in future. I was actually quite wobbly in places and had no energy.
6 PM

Running 40:00 intensity: (2:00 @0) + (38:00 @1) 6.71 km (5:58 / km) +102m 5:32 / km
ahr:124 max:142

Got a call up to the girls' run, enlightening. Just the pace I wanted to run at and feeling better (but still tired) for it. Hips quite sore/tight

Sunday May 15 #

9 AM

Cycling 49:15 intensity: (6:52 @0) + (41:00 @1) + (1:23 @2) 15.0 km (18.3 kph) +104m
ahr:112 max:145

Canal to orienteering. I woke up very tired, turns out doing about 5 different things in a day (like yesterday) wears you out.
10 AM

Orienteering 1:03:59 [3] 9.04 km (7:05 / km) +268m 6:10 / km

Buck wood orienteering. First half was scrappy, partly due to head not being quite awake enough (although about 10 times more awaker than Fay who I swapped with). Then I got to my physical tiredness limit and chugged around the second half, meaning I was slightly less scrappy. Not a huge fan of the map tbh and I wish I'd done blue due to repetition on the brown, but a nice enough run out and always more fun to be finding flags.

Running 1:20 [2] 0.3 km (4:27 / km)

Vital extra distance (WU)
2 PM

Cycling 50:00 [1] 15.25 km (18.3 kph) +66m

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Training Targets

Jan 1 – Dec 31 (365d)
Get out on your bike more please, thanks. Andrew - 1 Jan 22
Cycling [1-5]125:00:00
actual:36:56:3329%
projected:96:18:5277%

Jan 1 – Dec 31 (365d)
Training for my James Bond audition
S&C 34:00:0050c
actual:8:55:0026%15c30%
projected:23:14:4968%39c78%

Jan 1 – Dec 31 (365d)
Total [1-5]365:00:00
actual:126:06:4334%
projected:328:47:3190%

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