Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: maprunner

In the last 7 days:

activity # timemileskm+mload
  run/walk3 2:03:30 7.8(15:50) 12.55(9:51) 111343.1
  orienteer2 1:17:24 5.47(14:09) 8.8(8:48) 81278.4
  weights2 50:00150.0
  walk1 30:00 2.79(10:45) 4.49(6:41) 140.6
  aerobics1 20:0040.0
  Total7 5:00:54 16.05 25.84 192852.2
«
1:30
0:00
MoTuWeThFrSaSu

Sunday May 31 #

10 AM

run/walk 1:30:00 intensity: (12 @1) + (1:47 @2) + (1:23:59 @3) + (4:02 @4) 9.4 km (9:35 / km) +83m 9:10 / km
ahr:138 max:155

Saturday May 30 #

11 AM

run/walk 8:15 intensity: (7:17 @1) + (3 @2) + (55 @3) 0.76 km (10:50 / km) +21m 9:31 / km
ahr:91 max:109

orienteer 24:15 intensity: (16 @1) + (37 @2) + (6:28 @3) + (16:54 @4) 2.9 km (8:22 / km) +25m 8:01 / km
ahr:147 max:157

run/walk 8:15 intensity: (4:02 @2) + (4:13 @3) 0.76 km (10:55 / km)
ahr:123 max:134

Dean came to Lawrence to run my long control picking course. You can track someone in UsynligO as they are running. Mike went over to watch him finish, and invite him over for a distance visit. That was fun.

And it inspired me to go out myself and run the shorter course. I set the app to score O so I wouldn't worry about the sounds. And I ran the course backwards, trying to remember as many markers as I could from memory.
12 PM

weights 20:00 [3]

Workout 4: 3 rounds 1-1.5 mins rest
1A: Plank up Downs x 20
1B: Burpee x 10
1C: Squat jump x 12
1D: Mountain climbers x 30
3 PM

aerobics 20:00 [2]

Friday May 29 #

3 PM

walk 30:00 intensity: (21:55 @1) + (5:32 @2) + (2:33 @3) 4.49 km (6:41 / km) +1m 6:40 / km
ahr:100 max:118

Walking with Sandy and exploring new neighborhoods. She got a new gravel bike, seems to be all the rage these days.

Wednesday May 27 #

weights 30:00 [3]

Workout 3: 3 rounds each, 2 min rest
1A: Split Squat x 10 w/5 second lowering (Body weight)
1B: DB RDL x 15 (15s)
1C: DB step Up x 8 each leg (holdings 10s)
2A: DB lateral raise x 15 (5s )
2B: Alternating DB Bench Press x 12 each arm (15s)
2C: TRX Row Neutral Grip w/3 count hold x 12

Monday May 25 #

11 AM

run/walk warm up/down 8:00 intensity: (2:50 @1) + (4:01 @2) + (1:09 @3) 0.86 km (9:21 / km) +7m 8:59 / km
ahr:110 max:133

orienteer 53:09 intensity: (1:05 @1) + (28 @2) + (18:55 @3) + (32:17 @4) + (24 @5) 5.9 km (9:01 / km) +55m 8:36 / km
ahr:147 max:161

KU West campus Control picking course. My plan for deliberate practice: run hard on the odd-numbered controls. This was for both physical and mental training. I had to plan differently on the hard legs, and recover quickly enough to read the map on the even ones. It was good practice.

It was hot and humid and I got rained on a few times. I made a few route choice bobbles. And I spent too often standing around waiting for the UsynligO sounds. I didn't care for myself, but I wanted to test the course for others before I announced it. The app doesn't do well around buildings.

2020-05-25_West Campus Control picking_route

run/walk warm up/down 9:00 intensity: (59 @2) + (7:54 @3) + (7 @4) 0.78 km (11:36 / km)
ahr:129 max:149

« Earlier

Recent Comments

4+ days ago
Virtual Happy Hour 6  
Flckr storage for your maps 2  
more...

Next Up

Training Targets

Jan 1 – Dec 31 (366d)
2020 Annual Goals
Total 262:00:00
actual:109:11:0741%
projected:262:54:24100%
orienteer 85:00:00
actual:36:52:2043%
projected:88:47:04104%

Reports

Search Log

 



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Jun 6
May 30
May 23
May 16
May 9

Week
Ending
Training hours by activity
0123456789
10
Jun 6
May 30
May 23
May 16
May 9

Week
Ending
Training kilometers by activity
0102030405060708090
100
Jun 6
May 30
May 23
May 16
May 9

all weeks | months | years | as calendar