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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rhombus

In the 7 days ending Apr 14:

activity # timemileskm+m
  Orienteering2 2:27:02 14.27(10:18) 22.97(6:24) 26336 /44c81%
  Strength2 1:57:09
  Running3 1:24:14 8.91(9:27) 14.34(5:53) 40
  Skate Nordic Skiing1 1:21:51 11.59(7:04) 18.65(4:23) 192
  Swimming1 1:05:35 0.9(1:12:47) 1.45(45:14)
  Mental1 5:00
  Total8 8:20:51 35.67 57.4 49536 /44c81%
  [1-5]7 6:29:51

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MoTuWeThFrSaSu

Sunday Apr 14 #

10 AM

Running 13:34 intensity: (3:03 @0) + (56 @1) + (7:17 @2) + (2:18 @3) 1.9 km (7:08 / km) +9m 6:59 / km
ahr:129 max:152

Orienteering (Extra long advanced) 1:03:03 intensity: (23 @0) + (9 @1) + (4:53 @2) + (19:17 @3) + (38:21 @4) *** 8.65 km (7:17 / km) +160m 6:40 / km
ahr:158 max:172 spiked:18/23c shoes: VJ Integrator 17

Took it slow out if the gates, picked up the pace throughout the course, felt super sharp!
Routegadget

Orienteering (Long advanced) 45:04 intensity: (20 @1) + (1:41 @2) + (15:57 @3) + (25:13 @4) + (1:53 @5) *** 6.74 km (6:41 / km) +94m 6:15 / km
ahr:159 max:179 spiked:18/21c shoes: VJ Integrator 17

Back2back baby
Routegadget

Saturday Apr 13 #

8 AM

Skate Nordic Skiing intervals 1:21:51 intensity: (11:22 @0) + (5:27 @1) + (12:30 @2) + (17:00 @3) + (23:53 @4) + (11:39 @5) 18.65 km (4:23 / km) +192m 4:10 / km
ahr:145 max:186 shoes: Fischer RCS Skate (Green)

Water skiing

Friday Apr 12 #

9 AM

Strength (Weight lifting) 59:52 intensity: (42:19 @0) + (17:33 @1)
ahr:97 max:126

Thursday Apr 11 #

6 PM

Running warm up/down (Road) 8:20 intensity: (13 @0) + (2:16 @1) + (5:51 @2) 1.49 km (5:35 / km) +7m 5:27 / km
ahr:129 max:141 shoes: Saucony Koa ST

Orienteering 18:29 intensity: (11 @0) + (7 @1) + (37 @2) + (12:35 @3) + (4:59 @4) **** 3.69 km (5:01 / km)
ahr:154 max:166 shoes: Saucony Koa ST

Wacky exercise courtesy of Jeff, basically doing an orienteering course (at Algonquin) while doing map study of another area (West Point). Very challenging to balance and switch between the two!

Orienteering 20:26 intensity: (7 @0) + (16 @1) + (33 @2) + (13:09 @3) + (6:21 @4) ***** 3.88 km (5:16 / km) +9m 5:12 / km
ahr:153 max:164 shoes: Saucony Koa ST

An even more challenging course with more West Point map study
10 PM

Mental (Meditation) 5:00 [0]

Wednesday Apr 10 #

9 AM

Strength (Weight lifting) 57:17 intensity: (31:27 @0) + (21:28 @1) + (4:22 @2)
ahr:110 max:140

6 PM

Running 18:18 intensity: (12:46 @0) + (3:33 @1) + (1:59 @2) 1.9 km (9:39 / km) +5m 9:31 / km
ahr:104 max:141

Running 30:43 intensity: (4:09 @0) + (55 @1) + (1:06 @2) + (45 @3) + (9:06 @4) + (14:42 @5) 6.89 km (4:27 / km) +9m 4:26 / km
ahr:160 max:182

Running 6:12 intensity: (12 @1) + (1:06 @2) + (2:43 @3) + (1:34 @4) + (37 @5) 1.0 km (6:12 / km)
ahr:153 max:175

Running 7:07 intensity: (11 @1) + (5:10 @2) + (1:46 @3) 1.15 km (6:11 / km) +10m 5:55 / km
ahr:137 max:151

Tuesday Apr 9 #

12 PM

Swimming 1:05:35 [3] 1.45 km (45:14 / km)

Swim workout courtesy of NatKawam

w/u
200
4x50 alt 50 swim/50 kick
4x25 fast w/ 30s rest

w/o
pyramid set x 2 w/ 20s rest after each rep
25, 50, 75, 100, 75, 50, 25

50 EZ
200 kick
6x25 fast

w/d
100

Monday Apr 8 #

Note
(rest day)

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