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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lulu

In the 7 days ending Sep 27, 2020:

activity # timemileskm+m
  Running6 4:08:51 25.86(9:37) 41.61(5:59) 660
  Orienteering2 2:06:27 7.91(15:59) 12.73(9:56) 380
  Strength and Conditioning3 1:50:00
  Cycling1 1:34:17 21.77(13.9/h) 35.04(22.3/h) 320
  Total10 9:39:35 55.54 89.38 1360
  [1-5]10 9:34:20

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MoTuWeThFrSaSu

Sunday Sep 27, 2020 #

12 PM

Running warm up/down 6:32 intensity: (53 @1) + (5:21 @2) + (18 @3) 1.11 km (5:52 / km) +15m 5:30 / km
ahr:153 max:165 shoes: VJ Falcon

Orienteering 1:23:34 intensity: (7:03 @1) + (20:21 @2) + (42:15 @3) + (13:41 @4) + (14 @5) 7.73 km (10:49 / km) +190m 9:38 / km
ahr:168 max:191 shoes: VJ Falcon

Cambus.

Running warm up/down 5:58 intensity: (46 @1) + (45 @2) + (3:46 @3) + (41 @4) 0.74 km (8:06 / km) +15m 7:21 / km
ahr:168 max:188 shoes: VJ Falcon

Saturday Sep 26, 2020 #

11 AM

Running 56:19 intensity: (3:26 @1) + (5:49 @2) + (27:09 @3) + (17:40 @4) + (2:15 @5) 10.74 km (5:15 / km) +15m 5:13 / km
ahr:167 max:192 shoes: Nike Zoom Pegasus 37

Friday Sep 25, 2020 #

4 PM

Cycling 1:34:17 intensity: (5:15 @0) + (2:57 @1) + (42:41 @2) + (43:06 @3) + (18 @4) 35.04 km (22.3 kph) +320m
ahr:160 max:182

DCP and Tranent.
6 PM

Strength and Conditioning 45:00 [1]

Thursday Sep 24, 2020 #

6 PM

Running 17:37 intensity: (1:59 @1) + (9:24 @2) + (4:53 @3) + (1:21 @4) 2.96 km (5:57 / km) +65m 5:22 / km
ahr:159 max:184 shoes: Saucony Freedom ISO 2

Orienteering 42:53 intensity: (1:06 @1) + (15:29 @2) + (24:28 @3) + (1:50 @4) 5.0 km (8:35 / km) +190m 7:12 / km
ahr:166 max:189 shoes: Saucony Peregrine ISO

Blackford techy.

Running 16:36 intensity: (31 @1) + (13:26 @2) + (2:29 @3) + (10 @4) 2.81 km (5:55 / km) +30m 5:37 / km
ahr:161 max:182 shoes: Saucony Freedom ISO 2

Wednesday Sep 23, 2020 #

3 PM

Running 1:06:15 [3] 8.84 km (7:30 / km) +410m 6:05 / km
ahr:151 max:180 shoes: Saucony Peregrine ISO

Seat.
6 PM

Strength and Conditioning 20:00 [1]

Tuesday Sep 22, 2020 #

5 PM

Running 15:57 intensity: (5:39 @1) + (9:49 @2) + (29 @3) 3.04 km (5:15 / km) +10m 5:10 / km
ahr:148 max:170 shoes: Saucony Peregrine ISO

Up + drills.

Running 24:04 [4] 4.79 km (5:02 / km) +20m 4:55 / km
ahr:163 max:180 shoes: Saucony Peregrine ISO

5x4mins on KF small loop.
C • Intensity 2

Running 13:20 intensity: (37 @1) + (2:04 @2) + (7:42 @3) + (2:44 @4) + (13 @5) 2.04 km (6:33 / km) +50m 5:50 / km
ahr:171 max:194 shoes: Saucony Peregrine ISO

Down + strides.

Monday Sep 21, 2020 #

12 PM

Running 26:13 intensity: (3:13 @1) + (17:14 @2) + (5:44 @3) + (2 @4) 4.56 km (5:45 / km) +30m 5:34 / km
ahr:157 max:182 shoes: Saucony Freedom ISO 2

Meadows/Marchmont.
6 PM

Strength and Conditioning 45:00 [1]

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