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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 7 days ending Mar 11, 2017:

activity # timemileskm+m
  Running9 3:17:36 24.73(7:59) 39.8(4:58)
  Total9 3:17:36 24.73(7:59) 39.8(4:58)

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SuMoTuWeThFrSa

Saturday Mar 11, 2017 #

12 PM

Running warm up/down 9:11 [1] 1.53 km (6:00 / km)
ahr:103 max:113

1 PM

Running intervals 9:38 [3] 2.4 km (4:01 / km)
ahr:121 max:139

6 x Queen's Jubilee Trail boards (400m) with 45 secs recovery

95
94
97
98
98
96


Running warm up/down 3:34 [1] 0.57 km (6:15 / km)
ahr:111 max:120

Friday Mar 10, 2017 #

9 PM

Running 18:06 [1] 3.86 km (4:41 / km)
ahr:121 max:131

5 x FR lap very easy

3:41
3:38
3:36
3:35
3:31


Thursday Mar 9, 2017 #

12 PM

Running warm up/down 5:17 [1] 1.05 km (5:02 / km)
ahr:116 max:128

Running tempo 4:01 [4] 1.0 km (4:01 / km)
ahr:135 max:148

Sel loop

Running warm up/down 4:50 [1] 0.9 km (5:22 / km)
ahr:121 max:137

Wednesday Mar 8, 2017 #

8 PM

Running race 1:00:10 [3] 11.1 km (5:25 / km)
ahr:130 max:151

SL with TA. Had pre-planned potential route. Quick glance at map confirmed first part viable but s part seemed to low value for distance so changed plan to include w section instead. Not great as couldn't be sure which of 2 potential answers was right, eventually opting for wrong one. Also few mins later map and ground didn't appear good match at speed so ran past actual answer. Puzzled why map still didn't quite fit on leaving but wasn't worth going back. Made up for it near end with a 10 then a 30 in final moments. Pity about the double confusion as rest of race went well.

8.23km 45:00 128 142
0.91km 5:00 132 143
0.91km 5:00 136 143
0.18km 1:00 136 140
0.21km 1:00 143 149
0.21km 1:00 149 151
0.05km 0:15 142 143
0.17km 0:45 145 151
0.15km 1:00 143 147
0.08km 0:15 147 150

Tuesday Mar 7, 2017 #

1 PM

Running warm up/down 2:11 [1] 0.45 km (4:51 / km)
ahr:117 max:130

Running intervals 22:02 [3] 4.95 km (4:27 / km)
ahr:127 max:138

3 x 1.65km in VP with 30 secs recovery.

7:26 (1:56 0.44/0:37 0.14/1:35 0.34/0:43 0.16/0:30 0.11/0:39 0.15/1:24 0.33)

7:15 (1:19 0.31/0:35 0.13/0:39 0.14/1:30 0.33/0:41 0.16/0:28 0.11/0:38 0.14/1:22 0.32)

7:21 (1:17 0.3/0:35 0.13/0:40 0.15/1:32 0.32/0:44 0.16/0:30 0.11/0:38 0.14/1:22 0.31)

Running warm up/down 3:27 [1] 0.72 km (4:47 / km)
ahr:119 max:133

Monday Mar 6, 2017 #

5 PM

Running 16:16 [1] 3.29 km (4:57 / km)
ahr:120 max:129

Sunday Mar 5, 2017 #

4 PM

Running 12:57 [1] 2.58 km (5:01 / km)
ahr:121 max:132

Prom
5 PM

Running 25:56 [1] 5.4 km (4:48 / km)
ahr:121 max:133

HP

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