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Attackpoint - performance and training tools for orienteering athletes

Training Log: BP

In the last 7 days:

activity # timemileskm+m
  Strength2 2:22:00
  Jogging2 48:10 5.1(9:27) 8.2(5:52) 80
  Walking2 47:00 2.73(17:11) 4.4(10:41)
  Stretching2 25:00
  Orienteering1 15:14 1.49(10:13) 2.4(6:21) 6013 /14c92%
  Total6 4:37:24 9.32 15.0 14013 /14c92%
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Tuesday Apr 25 #

Note

Early flight to BOS
ANZAC day

Jogging (Treadmill) 28:10 intensity: (6:00 @2) + (18:00 @3) + (4:10 @4) 5.0 km (5:38 / km) +50m 5:22 / km

Warm up then 20 min Fartlek session with intervals ranging between 150 and 300m at 6m/m with short recovery. Cool down.

Stretching 5:00 [1]

Mostly static

Monday Apr 24 #

Strength 1:07:00 [3]

Drills, ABCs to warm up then 5x5 with increasing weight for arms, legs and core. Cool down and stretching.

Sunday Apr 23 #

Jogging warm up/down (XC trails) 20:00 [2] 3.2 km (6:15 / km) +30m 5:58 / km

Trails to French Park, 2 km to lodge and 1.2 home after O training.

Orienteering (Sprint) 15:14 intensity: (10:00 @3) + (5:14 @4) *** 2.4 km (6:21 / km) +60m 5:39 / km
spiked:13/14c

For a bit of fun ran the Spring skills course. Found the extra unmapped boulders (not sure how I missed those) at edge of circle 3, and didn't have to worry about scaling the fence as the E-W portion has been removed :-)
Steady effort, albeit walked a couple of hills.

Walking 23:00 [1] 2.0 km (11:30 / km)

Gorgeous spring day.
Got the classic out from winter hibernation and she fired up first time.

Saturday Apr 22 #

Strength 1:15:00 [3]

Spring clean up and schlepping outdoor furniture up from basement.

Friday Apr 21 #

Stretching 20:00 [1]
(rest day)

Static and dynamic

Thursday Apr 20 #

Walking 24:00 [1] 2.4 km (10:00 / km)

Blustery LT
An exciting day with announcing the sale of part of our business.

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