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

Training Log Archive: AdamWoods

In the 7 days ending Jan 25, 2017:

activity # timemileskm+m
  Run6 4:49:44 29.38 47.28 703
  Bike6 1:59:15 26.2(4:33) 42.17(2:50) 349
  Orienteering2 1:48:29 9.07(11:58) 14.6(7:26) 504
  Stretching1 35:00
  Total13 9:12:28 64.65 104.04 1556
  [1-5]12 8:36:36
averages - sleep:7.2

«»
2:36
0:00
» now
ThFrSaSuMoTuWe

Wednesday Jan 25, 2017 #

Stretching 35:00 [0]
slept:7.3

spent a bunch of time on training yesterday and neglected to work on a software project due Friday evening. Will likely not have time to train until Sat, and have commitments that may restrict training time on Sat.
C • Re spending time on trainin... 1
10 AM

Run intervals 37:00 intensity: (3:00 @1) + (22:00 @2) + (6:00 @3) + (3:00 @4) + (3:00 @5)
max:198

C • You know your max now! 1
6 PM

Run warm up/down 21:24 intensity: (2 @0) + (3:31 @1) + (17:51 @2) 2.4 mi (8:54 / mi) +77m 8:06 / mi
ahr:143 max:154

Orienteering race 40:32 intensity: (1 @0) + (7:56 @1) + (26:15 @2) + (5:48 @3) + (32 @4) 3.95 mi (10:15 / mi) +26m 10:03 / mi
ahr:151 max:178

Run warm up/down 20:57 intensity: (2 @0) + (10:05 @1) + (10:50 @2) 2.55 mi (8:13 / mi) +13m 8:05 / mi
ahr:138 max:149

Tuesday Jan 24, 2017 #

Note
slept:6.1

Took rest day before the VO2 max/ lactate testing

Monday Jan 23, 2017 #

Note
slept:8.0

Slept for 8 h then spent the hour after my alarm dozing in bed. Seem to be getting a decent amount of sleep, but still finding it hard to get out of bed in the morning.

Update: Felt exhausted throughout the rest of the day.
11 AM

Bike 24:04 intensity: (7 @0) + (4:26 @1) + (19:31 @2) 7.05 km (3:25 / km) +94m 3:12 / km
ahr:144 max:160

5 PM

Bike 15:31 intensity: (7 @0) + (11:33 @1) + (3:51 @2) 7.08 km (2:11 / km) +25m 2:09 / km
ahr:131 max:147

8 PM

Run 17:49 intensity: (36 @1) + (17:13 @2) 3.79 km (4:42 / km) +18m 4:35 / km
ahr:150 max:163

Sunday Jan 22, 2017 #

Note
slept:6.1

10 AM

Run warm up/down 5:42 intensity: (2 @0) + (5:15 @2) + (25 @3) 1.0 km (5:43 / km) +152m 3:15 / km
ahr:153 max:168

Orienteering race 1:07:57 intensity: (1 @0) + (10 @1) + (7:46 @2) + (33:36 @3) + (21:51 @4) + (4:33 @5) 8.23 km (8:15 / km) +478m 6:24 / km
ahr:173 max:190

Cypress Falls WET: Race went well. My focus for the race was having my route planned before leaving the control. Was mostly successful, allwasy had the broad strokes of my route worked out while leaving the control.

Results: http://obasen.orientering.se/winsplits/online/en/d...

Elite - Splits

Saturday Jan 21, 2017 #

Note
slept:8.7

12 PM

Bike 23:14 intensity: (8 @0) + (4:15 @1) + (17:41 @2) + (1:10 @3) 7.04 km (3:18 / km) +102m 3:05 / km
ahr:148 max:171

4 PM

Bike 18:26 intensity: (15 @0) + (15:21 @1) + (2:50 @2) 6.94 km (2:39 / km) +25m 2:37 / km
ahr:126 max:144

8 PM

Run long 1:55:15 intensity: (2 @0) + (12:54 @1) + (1:30:10 @2) + (8:50 @3) + (58 @4) + (2:21 @5) 20.09 km (5:44 / km) +314m 5:19 / km
ahr:151 max:193

Decided to run out to the Wreck Beach stairs (forgot how long it would take me to get there). Did two all out intervals up on (different) sets of stairs leading down to Wreck Beach. Didn't have the motivation to do repeats knowing how far I had run to get back home + having a race Sunday morning.
Noticed the pin flags from my WET on the way back home and finally picked them up.

Friday Jan 20, 2017 #

Note
slept:6.5

1 PM

Bike 20:00 intensity: (5 @0) + (1:35 @1) + (15:00 @2) + (3:20 @3) 7.05 km (2:50 / km) +103m 2:39 / km
ahr:154 max:172

4 PM

Bike 18:00 [2] 7.0 km (2:34 / km)

Stayed up far to early into the morning, so I slept in as much as my schedule permitted. Was hosting a friend's birthday party in the evening so I biked to/from campus to get some kind of activity in.

Thursday Jan 19, 2017 #

Note
slept:8.0

stayed up late wed night but slept in
5 PM

Run 1:11:37 intensity: (1:17 @1) + (1:08:50 @2) + (1:30 @3) 14.43 km (4:58 / km) +129m 4:45 / km
ahr:152 max:167

Went for a run without a headlamp. Was a little more hesitant to run Pacific Spirit in the dark due to the events at my WET. Glad I finally got out for a workout.

« Earlier | Later »