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Training Log Archive: JoShepherd

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Orienteering4 3:53:26 15.53(15:02) 25.0(9:20) 448
  Running7 2:20:05 14.66(9:33) 23.59(5:56) 207
  Strength and Conditioning1 1:00:00
  Total10 7:13:31 30.19 48.58 655
  [1-5]10 6:43:09

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

10 AM

Orienteering 50:56 [3] 6.47 km (7:52 / km) +75m 7:26 / km

Running 16:03 [3] 2.74 km (5:51 / km) +38m 5:29 / km

Saturday Oct 8, 2016 #

8 AM

Running 13:51 [3] 2.01 km (6:53 / km) +11m 6:41 / km

9 AM

Running 12:06 [3] 1.74 km (6:56 / km) +3m 6:52 / km

Orienteering 41:01 [4] 6.55 km (6:16 / km) +106m 5:48 / km

25manna 1st leg :) Fun! Crazy mass start. Accidentally went via the other gaffel to the first control, but after that it was pretty clean technically. Didn't feel great physically, felt like I hadn't managed to digest any of my breakfast before the race :-/ But it was fun :)

Extra note to myself for future:
Ate breakfast 6:45-7:00am, race started at 9am (warming up from 8:30am ish, feeling it already then). Breakfast was cornflakes and 2 rolls (=more than usual) and race nerves probably making it harder to digest.

Thursday Oct 6, 2016 #

6 PM

Orienteering 54:46 [2] 4.13 km (13:15 / km) +93m 11:55 / km

Blank map direction training at Høiås

Wednesday Oct 5, 2016 #

7 PM

Orienteering 1:26:43 intensity: (6:03 @0) + (20:41 @1) + (24:34 @2) + (15:16 @3) + (16:49 @4) + (3:20 @5) 7.84 km (11:04 / km) +174m 9:58 / km
ahr:142 max:192

Onsdagsnatt

Tuesday Oct 4, 2016 #

7 AM

Running 17:45 intensity: (1:51 @0) + (6:11 @1) + (3:33 @2) + (48 @3) + (3:04 @4) + (2:18 @5) 3.3 km (5:23 / km) +12m 5:17 / km
ahr:140 max:178

To work
5 PM

Running 21:17 [3] 3.39 km (6:16 / km) +5m 6:14 / km

Work to stadium plus warm up
6 PM

Running 30:48 intensity: (43 @0) + (1:44 @1) + (2:02 @2) + (4:33 @3) + (9:45 @4) + (12:01 @5) 6.37 km (4:50 / km)
ahr:168 max:201

Intervals with HSK. 1400-1200-1000-800-600-400-200 with 2:30-3:00 (regroup and 200m jog) recoveries. Went better than expected. Not sure I believe the maxHR 201 though.
7 PM

Running 28:15 intensity: (21:45 @0) + (4:35 @1) + (1:55 @2) 4.02 km (7:02 / km) +138m 6:00 / km
ahr:95 max:143

Warm-down jog home

Monday Oct 3, 2016 #

Strength and Conditioning 1:00:00 [1]

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