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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rhombus

In the 7 days ending Apr 21:

activity # timemileskm+m
  Cycling2 1:53:50 11.35 18.26 234
  Orienteering2 1:11:55 7.43(9:41) 11.95(6:01) 7614 /15c93%
  Strength1 35:25
  Swimming1 28:17 0.62(45:31) 1.0(28:17)
  Running2 13:22 1.58(8:28) 2.54(5:15)
  Total6 4:22:49 20.97 33.76 31014 /15c93%
  [1-5]6 3:41:27

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MoTuWeThFrSaSu

Sunday Apr 21 #

10 AM

Running warm up/down 5:21 intensity: (17 @0) + (1:16 @1) + (2:00 @2) + (1:48 @3) 1.11 km (4:50 / km)
ahr:134 max:146 shoes: VJ Irock 2

Orienteering race (Short advanced) 33:25 intensity: (35 @2) + (1:50 @3) + (2:31 @4) + (28:29 @5) ** 6.2 km (5:23 / km) +36m 5:14 / km
ahr:179 max:191 spiked:14/15c shoes: VJ Irock 2

Full speed, one minor mistake
Routegadget

Running warm up/down 4:40 intensity: (6 @0) + (7 @1) + (2:49 @2) + (1:38 @3) 0.8 km (5:50 / km)
ahr:140 max:146 shoes: VJ Irock 2

Saturday Apr 20 #

10 AM

Cycling intervals (Indoor) 58:01 intensity: (4:15 @0) + (7:37 @1) + (11:12 @2) + (9:58 @3) + (13:11 @4) + (11:48 @5)
ahr:149 max:185

Felt like a slug but had to get through it 6×(5+3)min

Thursday Apr 18 #

6 PM

Running warm up/down 3:21 intensity: (8 @0) + (33 @1) + (2:40 @2) 0.63 km (5:17 / km)
ahr:133 max:142 shoes: Saucony Koa ST

Orienteering 18:12 intensity: (19 @0) + (17 @1) + (44 @2) + (15:45 @3) + (1:07 @4) 2.82 km (6:27 / km) +14m 6:17 / km
ahr:150 max:161 shoes: Saucony Koa ST

Orienteering 20:18 intensity: (12 @0) + (7 @1) + (3:59 @2) + (15:05 @3) + (55 @4) 2.93 km (6:56 / km) +26m 6:38 / km
ahr:146 max:161 shoes: Saucony Koa ST

Wednesday Apr 17 #

8 AM

Strength (Weight lifting) 35:25 intensity: (26:44 @0) + (8:40 @1) + (1 @2)
ahr:105 max:127

6 PM

Cycling warm up/down 16:27 intensity: (8:53 @0) + (3:15 @1) + (1:09 @2) + (1:06 @3) + (39 @4) + (1:25 @5) 4.89 km (17.8 kph) +33m
ahr:122 max:210 shoes: Giant Contend SL (Penelope)

Cycling intervals 29:45 intensity: (15 @0) + (40 @1) + (4:29 @2) + (12:46 @3) + (11:35 @4) 10.64 km (21.5 kph) +185m
ahr:152 max:169 shoes: Giant Contend SL (Penelope)

12 hills

Cycling warm up/down 9:37 intensity: (13 @0) + (39 @1) + (3:05 @2) + (2:54 @3) + (2:02 @4) + (44 @5) 2.73 km (17.0 kph) +17m
ahr:148 max:175 shoes: Giant Contend SL (Penelope)

This hr data is fooked

Tuesday Apr 16 #

12 PM

Swimming 28:17 [3] 1.0 km (28:17 / km)

w/u:
300 swim (done as 75 free/75 breast)

w/o:
4x100 free w/ 30s rest (focus on long pull, glide, try and breath every 3, hips up + strong kick, focusing on form)
50 EZ swim
200 + 100 free w/ 30s rest at comfort pace

Monday Apr 15 #

Note
(rest day)

Breast day

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