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Attackpoint - performance and training tools for orienteering athletes

Training Log: roar

In the last 7 days:

activity # timemileskm+mload
  Running (off-road)3 3:49:56 22.38(10:16) 36.03(6:23) 114986.3
  Strength1 1:13:231.9
  Running (road)1 55:26 7.23(7:40) 11.64(4:46) 6022.7
  Orienteering1 31:07 2.64(11:47) 4.25(7:20) 17616.7
  Total6 6:29:52 32.26 51.92 1385127.6
  [1-5]6 5:31:27
«
2:19
0:00
ThFrSaSuMoTuWe

Wednesday Jun 19 #

4 PM

Running (off-road) 1:20:08 intensity: (20 @0) + (51 @1) + (22:44 @2) + (36:03 @3) + (20:10 @4) 12.33 km (6:30 / km) +409m 5:34 / km
ahr:136 max:162

Tuesday Jun 18 #

8 PM

Orienteering 31:07 intensity: (24 @2) + (6:29 @3) + (23:53 @4) + (21 @5) 4.25 km (7:20 / km) +176m 6:04 / km
ahr:158 max:172 shoes: Inov8 X-Talon '21

Hollywood Score at kind of medium effort. Felt smooth running through the forest which was nice.

Monday Jun 17 #

8 PM

Running (road) tempo 55:26 intensity: (23 @0) + (41 @1) + (10:11 @2) + (24:11 @3) + (16:05 @4) + (3:55 @5) 11.64 km (4:46 / km) +60m 4:38 / km
ahr:143 max:180 shoes: Saucony Kinvara 14 - 2024 - Bl

Progression: 15' easy, 15' moderate, 10' tempo, 5' hard, 10' easy

Trying a bit of a session on the anti-histamines, but left my inhaler in work so none of that. After work, after shopping, but bit of a cookie helped keep the energy up. Working from home due to the head cold so from home down to Galloping Green. Moderate felt nice, also generally downhill which helps a bit to be fair and then started working a bit on the tempo. Rather than just a sharp pace change tried to drift it up faster over time which worked pretty ok. Definitely some gentle uphill on the tempo section but worked through it at a nice pace. Breathing feeling good, though nose totally blocked. Then the hard bit started with just a little bit of hill left, before turning for some nice fast downhill. Turned at the bollard for the right cool down distance which meant finishing uphill. Passed out some cyclists. Happy with that pace which is better than in a while.

Then easy home. Good results here, breathing a lot better, maybe still not perfect, but clearly a bit sick so hard to completely say. Will be good to try with inhaler as well.

Sunday Jun 16 #

12 PM

Strength 1:13:23 intensity: (57:32 @0) + (12:40 @1) + (3:11 @2)
ahr:84 max:121

5 min row
3x 6x yellow band leg drives each leg
3x4x75cm drop box jumps
3x6x10s {50 kg hold hip thrusters}
3x13 80kg seated calf raises
3x8x60kg hex bar squats. # these felt easier today
3x { 10x 21kg pallof press, 4x pull up negatives}
3x {20x table top lower with 30x orange band hold, 15x black band crab walks}
3x { 10xpush ups, 1 min bosu ball balance each leg}
5 PM

Running (off-road) 1:05:52 intensity: (10 @0) + (4 @1) + (3:53 @2) + (41:39 @3) + (20:06 @4) 10.34 km (6:22 / km) +341m 5:28 / km
ahr:143 max:169

Saturday Jun 15 #

1 PM

Running (off-road) 1:23:56 intensity: (4 @1) + (4:14 @2) + (51:07 @3) + (28:09 @4) + (22 @5) 13.36 km (6:17 / km) +399m 5:28 / km
ahr:144 max:183 shoes: On Cloudrunner Wide '14

Was feeling a lot better yesterday, but decided to skip the session and take another day. Small bit stuffy in the nose today so seems we just have a light head cold. Conor was up and after a lazy morning and some coding went for a 3rock visit. Took one of the anti-histamines and even though my nose was bunged up a bit I was able to breathe which was quite nice. Kinda hungry though.

Thursday Jun 13 #

Note
(sick)

Well that's annoying

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Training Targets

Oct 2 – Sep 30 (365d)
Yearly squad form goals
Hill Walk
+ O-training
+ Orienteering
+ Running (off-road)
+ Running (road)
+ Walking
350:00:003000km
actual:234:20:5066%2106.1km70%
projected:326:28:3493%2934.1km97%
O-training
+ Orienteering
60:00:00
actual:35:30:0659%
projected:49:27:3082%
O-training
+ Orienteering
+ Running (off-road)
+ Running (road) [3-5]
140:00:00
actual:150:54:25107%
projected:210:13:59150%
Cycling
+ X-Trainer
+ XC Skiing
78:00:00
actual:59:31:3576%
projected:82:55:41106%
Strength
+ Yoga
65:00:00
actual:25:26:2339%
projected:35:26:2754%

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  • Jun 17, 2050 [1,356w, 2d]: ? - wmoc 2050 M60

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