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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdamWoods

In the 7 days ending Aug 12, 2018:

activity # timemileskm+m
  Run6 8:24:13 46.64(10:49) 75.07(6:43) 1770
  Whitewater Kayak1 3:30:00 14.29(14:42) 23.0(9:08)
  Bike6 1:41:53 20.82(4:54) 33.51(3:02) 287
  Orienteering2 46:07 5.33(8:39) 8.59(5:22) 88
  Total12 14:22:13 87.09(9:54) 140.16(6:09) 2145
  [1-5]11 10:51:32

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MoTuWeThFrSaSu

Sunday Aug 12, 2018 #

10 AM

Run 3:55:51 intensity: (1:34:07 @1) + (2:21:44 @2) 23.25 km (10:09 / km) +1040m 8:17 / km
ahr:134 max:158

Saturday Aug 11, 2018 #

11 AM

Run 15:14 intensity: (3 @0) + (7:23 @1) + (7:48 @2) 3.01 km (5:04 / km) +24m 4:52 / km
ahr:138 max:153

Run intervals 33:41 intensity: (9:04 @1) + (4:42 @2) + (7:57 @3) + (10:50 @4) + (1:08 @5) 7.74 km (4:21 / km) +1m 4:21 / km
ahr:158 max:188

Run 14:07 intensity: (2 @0) + (9:49 @1) + (1:32 @2) + (1:39 @3) + (1:05 @4) 2.01 km (7:01 / km) +5m 6:56 / km
ahr:131 max:183

Run 9:34 intensity: (2 @0) + (4:30 @1) + (5:02 @2) 1.69 km (5:40 / km) +27m 5:15 / km
ahr:139 max:154

Thursday Aug 9, 2018 #

8 AM

Bike 13:58 intensity: (11:00 @1) + (2:58 @2) 5.39 km (2:35 / km) +14m 2:33 / km

6 PM

Bike 20:39 intensity: (15:00 @1) + (5:39 @2) 5.3 km (3:54 / km) +102m 3:33 / km

8 PM

Run 27:41 [2] 5.69 km (4:52 / km) +50m 4:40 / km

Been wearing my HR strap more often, and it has been chafing, so I didn't wear it at all today.

Wednesday Aug 8, 2018 #

8 AM

Bike 13:36 intensity: (15 @0) + (11:55 @1) + (1:26 @2) 5.46 km (2:29 / km) +24m 2:26 / km
ahr:121 max:146

5 PM

Bike 20:45 intensity: (8 @0) + (18:46 @1) + (1:51 @2) 6.35 km (3:16 / km) +88m 3:03 / km
ahr:124 max:147

6 PM

Orienteering 38:56 intensity: (6:54 @1) + (30:11 @2) + (1:51 @3) 7.13 km (5:28 / km) +77m 5:11 / km
ahr:151 max:166

didn't get enough sleep Tues evening and was feeling tired. Felt like i was working harder then the speed I was moving at but succeeded at my goal of glancing at my map more often.

Run warm up/down 8:51 intensity: (3:00 @1) + (5:51 @2) 1.1 km (8:03 / km) +29m 7:07 / km

Tuesday Aug 7, 2018 #

8 AM

Bike 13:30 intensity: (10:30 @1) + (3:00 @2) 5.5 km (2:27 / km)

4 PM

Bike 19:25 intensity: (13:25 @1) + (6:00 @2) 5.52 km (3:31 / km) +59m 3:20 / km

Run warm up/down 26:36 intensity: (1 @0) + (3:00 @1) + (22:53 @2) + (37 @3) + (5 @4) 5.1 km (5:13 / km) +110m 4:42 / km
ahr:152 max:166

Run intervals 23:30 intensity: (2 @0) + (2:14 @1) + (1:26 @2) + (53 @3) + (7:00 @4) + (11:55 @5) 4.85 km (4:51 / km) +188m 4:04 / km
ahr:174 max:191

did intervals with Thomas - Ended up moving to a different interval location because there was a black bear hanging around where we'd planned to start intervals. Did 3 x 6:30 intervals ~ 1.7 km loop on windy single track trails + a bunch of climb.
Thomas had prepared a 1.3km sprint course that I ran on the way home.
Missed a bit of time/ distance by starting/stopping my HR monitor, but Thomas said we were ~17km.

Run 13:26 intensity: (2 @0) + (14 @1) + (11:09 @2) + (2:01 @3) 2.34 km (5:44 / km) +73m 4:58 / km
ahr:158 max:167

Orienteering 7:11 intensity: (10 @1) + (1:12 @2) + (4:28 @3) + (1:21 @4) 1.46 km (4:55 / km) +11m 4:44 / km
ahr:167 max:179

Run warm up/down 16:25 intensity: (2 @0) + (5 @1) + (16:18 @2) 3.01 km (5:27 / km) +51m 5:02 / km
ahr:150 max:162

Monday Aug 6, 2018 #

11 AM

Whitewater Kayak long 3:30:00 [0] 23.0 km (9:08 / km)

Family paddling trip to finish off a weekend of family activities.
Paddled from the Rainbow Bridge in Kanaka creek (Maple Ridge) to the Port Man Bridge. Was in a Kayak for ~30min and then switched to the stern of the Canoe for the remainder. Were paddling down the Fraser River against the tide and a headwind - For the last hour we would drift upriver if we stopped paddling.
8 PM

Run long 1:19:17 intensity: (4 @0) + (11:56 @1) + (1:06:02 @2) + (52 @3) + (23 @4) 15.27 km (5:11 / km) +172m 4:55 / km
ahr:146 max:178

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