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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Oct 8, 2017:

activity # timemileskm+m
  Running5 3:51:09 25.12(9:12) 40.43(5:43) 371
  Forest Orienteering2 49:32 5.0(9:55) 8.05(6:09) 51
  Sprint Orienteering1 41:19 5.3(7:47) 8.54(4:50) 82
  Strengthening1 20:00
  Total5 5:42:00 35.42 57.01 504
  [1-5]5 4:29:35

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MoTuWeThFrSaSu

Sunday Oct 8, 2017 #

10 AM

Running 7:11 intensity: (42 @0) + (2:43 @1) + (3:06 @2) + (40 @3) 0.85 km (8:26 / km) +17m 7:41 / km
ahr:146 max:176

Running 47:24 intensity: (28:21 @0) + (11:11 @1) + (6:10 @2) + (1:42 @3) 10.09 km (4:42 / km) +147m 4:23 / km
ahr:101 max:173

M loops with the team. Got dropped by one of the girls on the last lap. The question is, is she really fast or am I really slow...?

Running 18:19 intensity: (5:26 @0) + (12:43 @1) + (9 @2) + (1 @3) 1.89 km (9:42 / km) +2m 9:40 / km
ahr:116 max:162

Saturday Oct 7, 2017 #

Note
(rest day)

Friday Oct 6, 2017 #

10 PM

Forest Orienteering (Canmore Park) 18:02 intensity: (1:03 @0) + (12:52 @1) + (3:23 @2) + (44 @3) *** 3.05 km (5:55 / km) +51m 5:28 / km
ahr:143 max:171

Night orienteering. Score-O training where I had to remember at which controls I had been and hit them all. Fairly good quality as it is much harder to hit the single trees at night.

C • Great training! 2

Running 4:17 intensity: (3:08 @0) + (1:09 @1) 0.81 km (5:18 / km) +2m 5:14 / km
ahr:90 max:114

Running 9:25 intensity: (1:30 @0) + (7:36 @1) + (19 @3) 1.62 km (5:49 / km) +2m 5:47 / km
ahr:119 max:151

Sprint Orienteering 41:19 intensity: (2:41 @0) + (36:53 @1) + (1:12 @2) + (33 @3) 8.54 km (4:50 / km) +82m 4:37 / km
ahr:123 max:164

Wiped out a control number 2 almost breaking my headlamp (I fixed it). Then halfway I was wondering why my legs hurt so much and I saw that I had been sprinting 3.5km and usually Id be finishing by then. Safe to say I estimated the distance very badly, otherwise a very good sprint course.

Running 11:05 intensity: (4:20 @0) + (1:49 @1) + (4:56 @3) 2.05 km (5:25 / km) +12m 5:15 / km
ahr:73 max:124

Thursday Oct 5, 2017 #

4 PM

Running warm up/down 13:18 [3] 1.95 km (6:49 / km) +20m 6:29 / km

Testing the calf. Seemed to get better so I did another 5km.

Running 33:19 [3] 5.61 km (5:56 / km) +47m 5:42 / km

Wednesday Oct 4, 2017 #

Note
(rest day)

Tuesday Oct 3, 2017 #

9 PM

Running (Confederation Park) 1:06:51 intensity: (25:14 @0) + (31:27 @1) + (1:25 @2) + (8:45 @3) 11.56 km (5:47 / km) +121m 5:30 / km
ahr:99 max:167

Ran to Confed, and then like 40% through started feeling my left calf. Gradually slowed down to a 6:00min/km pace due to the pain.

Monday Oct 2, 2017 #

Strengthening 20:00 [1]

(5 pullups) x17 = 85
Lowkey feeling my shoulder... :(

Forest Orienteering (Confederation Park) 31:30 [2] 5.0 km (6:18 / km)

Ran to confed and read the map a bit there, wasa kinda hard because of how dark it was.

Running (Confederation Park) 20:00 [3] 4.0 km (5:00 / km)

Running to Confed, past and back.

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