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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lulu

In the 7 days ending Jul 24, 2020:

activity # timemileskm+m
  Running4 4:21:43 28.43(9:12) 45.76(5:43) 675
  Cycling4 3:24:49 40.2(11.8/h) 64.7(19.0/h) 345
  Strength and Conditioning3 2:00:00
  Orienteering1 44:43 4.82(9:16) 7.76(5:46) 30
  Stretch and Roll1 30:00
  Swimming1 5:00
  Total12 11:06:15 73.46 118.22 1050
  [1-5]11 10:30:34

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SaSuMoTuWeThFr

Friday Jul 24, 2020 #

10 AM

Running 37:29 intensity: (4:15 @1) + (8:27 @2) + (22:32 @3) + (2:15 @4) 6.52 km (5:45 / km) +50m 5:32 / km
ahr:157 max:181 shoes: HOKA Clifton 5 - Grey

3 PM

Cycling 45:00 [1] 12.3 km (16.4 kph)

Swimming 5:00 [1]

C • Hmmmmmmmm 2
5 PM

Strength and Conditioning 30:00 [1]

Thursday Jul 23, 2020 #

1 PM

Cycling 13:07 intensity: (3:41 @0) + (8:18 @1) + (1:07 @2) + (1 @3) 4.46 km (20.4 kph) +12m
ahr:128 max:154

2 PM

Orienteering 44:43 intensity: (12 @0) + (38 @1) + (2:35 @2) + (16:24 @3) + (24:52 @4) + (2 @5) 7.76 km (5:46 / km) +30m 5:39 / km
ahr:173 max:190 shoes: HOKA Clifton 5 - Grey

Cycling 17:07 intensity: (1:22 @0) + (7:29 @1) + (5:13 @2) + (2:07 @3) + (56 @4) 4.53 km (15.9 kph) +74m
ahr:145 max:177

Wednesday Jul 22, 2020 #

1 PM

Running long 1:39:55 intensity: (1:39 @1) + (5:47 @2) + (33:19 @3) + (59:10 @4) 18.17 km (5:30 / km) +130m 5:18 / km
ahr:173 max:185 shoes: HOKA Clifton 5 - Grey

5 PM

Strength and Conditioning 45:00 [1]

Hip flexors majorly struggling after the run. Just about got it done though.

Tuesday Jul 21, 2020 #

10 AM

Running 15:43 intensity: (2:00 @1) + (2:38 @2) + (4:31 @3) + (6:34 @4) 3.04 km (5:10 / km)
ahr:165 max:183 shoes: HOKA Clifton 5 - Grey

Up.

Running tempo 11:42 intensity: (16 @1) + (6 @2) + (16 @3) + (8:29 @4) + (2:35 @5) 2.52 km (4:39 / km)
ahr:184 max:193 shoes: HOKA Clifton 5 - Grey

2.5k T.

Running intervals 16:03 intensity: (2:47 @1) + (1:23 @2) + (58 @3) + (7:43 @4) + (3:12 @5) 2.98 km (5:23 / km)
ahr:174 max:193 shoes: HOKA Clifton 5 - Grey

1.5k (3'), 600 (2.5'), 400.

Running 10:42 intensity: (29 @1) + (55 @2) + (5:15 @3) + (4:03 @4) 1.87 km (5:43 / km) +10m 5:35 / km
ahr:169 max:183 shoes: HOKA Clifton 5 - Grey

Down.

Monday Jul 20, 2020 #

1 PM

Cycling 2:09:35 intensity: (26 @0) + (40:40 @1) + (50:38 @2) + (34:27 @3) + (3:24 @4) 43.41 km (20.1 kph) +260m
ahr:152 max:180

5 PM

Strength and Conditioning 45:00 [1]

Sunday Jul 19, 2020 #

Note
(rest day)

6 PM

Stretch and Roll 30:00 [0]

Sore glutes/quads/calves after yesterday.

Saturday Jul 18, 2020 #

2 PM

Running 10:57 intensity: (2:52 @1) + (6:20 @2) + (1:45 @3) 2.06 km (5:19 / km) +15m 5:08 / km
ahr:148 max:168 shoes: Saucony Peregrine ISO

Running race 55:33 intensity: (19 @1) + (2:05 @2) + (6:31 @3) + (46:33 @4) + (5 @5) 8.0 km (6:57 / km) +460m 5:24 / km
ahr:179 max:190 shoes: Saucony Peregrine ISO

Running 3:39 intensity: (29 @1) + (1:19 @2) + (1:51 @3) 0.6 km (6:04 / km) +10m 5:36 / km
ahr:157 max:167 shoes: Saucony Peregrine ISO

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