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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: troll feet

In the 7 days ending Apr 29:

activity # timemileskm+m
  Hill run1 1:32:15 6.08(15:11) 9.78(9:26) 373
  orienteering1 1:11:11 4.92(14:29) 7.91(9:00) 333
  Orienteering tech training1 1:03:13 4.42(14:19) 7.11(8:53) 269
  cool down3 44:01 4.03(10:56) 6.48(6:48) 29
  warm up3 41:28 3.25(12:46) 5.23(7:56) 139
  Core/conditioning1 40:00
  Intervals1 33:36 2.98(11:16) 4.8(7:00)
  Total8 6:25:44 25.67 41.31 1143
  [1-5]7 5:45:44
averages - sleep:5.7 weight:78.9kg

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Sunday Apr 29 #

11 AM

warm up warm up/down (to start) 24:17 [1] 2.79 km (8:42 / km) +119m 7:10 / km
ahr:125 max:164 shoes: Mudclaws 265 Jan 16

orienteering race (High Rigg 6.6 (325Blue)) 1:11:11 [4] *** 7.91 km (9:00 / km) +333m 7:26 / km
ahr:148 max:164 shoes: Mudclaws 265 Jan 16

Cracking event on a lovely day on High Rigg. Got some great lines and one of those sorts of days when orienteering can be the best sport in the world
12 PM

cool down warm up/down 18:00 [1] 2.51 km (7:10 / km) +12m 7:00 / km
ahr:114 max:136 shoes: Mudclaws 265 Jan 16

Saturday Apr 28 #

7 AM

Note
slept:7.25 weight:78.8kg

78.8 - 21.6 - 56.6
Chippy tea :)
10 AM

warm up warm up/down 12:04 [2] 2.0 km (6:02 / km) +6m 5:57 / km
ahr:123 max:136 shoes: Saucony Peregrine 5 (trail)

Intervals intervals (Kenilworth 12x400- 108/60) 33:36 [4] 4.8 km (7:00 / km)
ahr:140 max:162 shoes: Saucony Peregrine 5 (trail)

Kenilworth usual. Felt quite good to finish after feeling a bit down for the middle ones.
108 106 108 106 109 108 107 106 108 109 106 107

cool down warm up/down 22:01 [1] 3.37 km (6:32 / km) +9m 6:27 / km
ahr:130 max:139 shoes: Saucony Peregrine 5 (trail)

Friday Apr 27 #

5 AM

Note
slept:6.5 weight:79.3kg

79.3 - 22.3 - 56.1
4 PM

Core/conditioning (back to the gym with Ryan) 40:00 [0]

First visit in 2018 due to arm strain from summer last year. Very easy intensity.
A bit of treadmill/ cross trainer then mainly arms on lightest setting. they have a new feel - the whole range of equipment upgraded - liked/intrigued by Torso twisting machine.

Thursday Apr 26 #

5 AM

Note
slept:5.0 weight:79.2kg (rest day)

79.2 - 22.3 - 56.0

Wednesday Apr 25 #

5 PM

warm up (w/u & to start) 5:07 [1] 0.44 km (11:38 / km) +14m 10:02 / km
ahr:123 max:139 shoes: Mudclaw 265 Blue

6 PM

Orienteering tech training (LOC Torver H Comm 6.4Bl) 1:03:13 [4] *** 7.11 km (8:53 / km) +269m 7:29 / km
ahr:144 max:159 shoes: Mudclaw 265 Blue

7 PM

cool down warm up/down (from finish) 4:00 [1] 0.6 km (6:40 / km) +8m 6:15 / km
ahr:125 max:136 shoes: Mudclaw 265 Blue

Tuesday Apr 24 #

7 AM

Note
slept:6.5 weight:78.3kg

78.3 - 21.2 - 56.8

Monday Apr 23 #

Note
slept:3.0 weight:78.7kg

78.7 - 21.7 - 56.8
6 PM

Hill run hills (Albert's Monday) 1:32:15 [2] 9.78 km (9:26 / km) +373m 7:55 / km
ahr:124 max:156 shoes: Mudclaws 265 Jan 16

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