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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lulu

In the 7 days ending Mar 14:

activity # timemileskm+mload
  Running5 4:18:05 24.15(10:41) 38.86(6:38) 645151.0
  Orienteering2 1:26:13 7.96(10:50) 12.81(6:44) 17569.2
  Strength and Conditioning2 1:10:0014.0
  Cycling1 1:05:04 10.89(10.0/h) 17.53(16.2/h) 18517.6
  Stretch and Roll2 40:00
  Total8 8:39:22 43.0 69.2 1005251.8
  [1-5]7 7:43:16

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MoTuWeThFrSaSu

Sunday Mar 14 #

10 AM

Cycling 40:05 intensity: (3:45 @0) + (20:47 @1) + (13:35 @2) + (1:53 @3) + (5 @4) 8.95 km (13.4 kph) +140m
ahr:140 max:178

Running 58:05 intensity: (3:20 @0) + (19:02 @1) + (19:40 @2) + (15:16 @3) + (47 @4) 5.89 km (9:52 / km) +350m 7:36 / km
ahr:150 max:182 shoes: Scott Supertrac Ultra RC

Cycling 24:59 intensity: (9:01 @0) + (9:30 @1) + (6:00 @2) + (28 @3) 8.57 km (20.6 kph) +45m
ahr:130 max:166

Saturday Mar 13 #

11 AM

Running warm up/down 21:53 intensity: (2:13 @1) + (3:21 @2) + (15:11 @3) + (1:08 @4) 3.5 km (6:15 / km)
ahr:166 max:182 shoes: Saucony Freedom ISO 2

Running intervals 23:00 intensity: (30 @1) + (2:24 @2) + (2:07 @3) + (13:24 @4) + (4:35 @5) 4.49 km (5:07 / km)
ahr:182 max:195 shoes: Saucony Freedom ISO 2

Running warm up/down 23:24 intensity: (2:39 @1) + (7:04 @2) + (12:58 @3) + (43 @4) 3.83 km (6:06 / km) +10m 6:02 / km
ahr:163 max:186 shoes: Saucony Freedom ISO 2

Friday Mar 12 #

Note
(rest day)

5 PM

Strength and Conditioning 35:00 [1]

Thursday Mar 11 #

5 PM

Running warm up/down 27:42 intensity: (2:17 @1) + (8:43 @2) + (14:23 @3) + (2:19 @4) 4.25 km (6:31 / km) +125m 5:41 / km
ahr:164 max:184

Orienteering 47:20 intensity: (7:43 @1) + (16:32 @2) + (19:00 @3) + (4:05 @4) 5.77 km (8:12 / km) +115m 7:28 / km
ahr:159 max:184

Running warm up/down 26:07 intensity: (6:03 @1) + (8:48 @2) + (11:13 @3) + (3 @4) 4.1 km (6:22 / km) +45m 6:02 / km
ahr:158 max:178

Wednesday Mar 10 #

5 PM

Strength and Conditioning 35:00 [1]

Stretch and Roll 10:00 [0]

6 PM

Running warm up/down 18:35 intensity: (1:51 @1) + (9:45 @2) + (6:59 @3) 3.44 km (5:24 / km) +10m 5:19 / km
ahr:160 max:176 shoes: Saucony Freedom ISO 2

Orienteering 38:53 intensity: (18 @1) + (4:17 @2) + (4:26 @3) + (29:48 @4) + (4 @5) 7.04 km (5:31 / km) +60m 5:18 / km
ahr:172 max:192 shoes: Saucony Freedom ISO 2

Running warm up/down 18:49 intensity: (49 @1) + (2:07 @2) + (13:12 @3) + (2:41 @4) 3.2 km (5:53 / km) +45m 5:30 / km
ahr:170 max:181 shoes: Saucony Freedom ISO 2

Tuesday Mar 9 #

3 PM

Running 40:30 intensity: (19:27 @1) + (20:12 @2) + (51 @3) 6.16 km (6:34 / km) +60m 6:16 / km
ahr:146 max:170 shoes: Saucony Freedom ISO 2

Monday Mar 8 #

Note
(rest day)

Yes i am cripped.
5 PM

Stretch and Roll 30:00 [0]

A bit better, but undoubtedly will seize up again overnight.

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