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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NSW Stinger

In the 7 days ending Dec 21, 2014:

activity # timemileskm+m
  Running5 5:07:25 36.11(8:31) 58.11(5:17) 1395
  MTB Cycling2 1:32:01 20.69(4:27) 33.3(2:46) 441
  Orienteering1 49:41 5.21(9:32) 8.38(5:56) 47
  Total7 7:29:07 62.0(7:15) 99.78(4:30) 1883
  [1-5]7 7:25:48
averages - sleep:7.3 rhr:51

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MoTuWeThFrSaSu

Sunday Dec 21, 2014 #

10 AM

Orienteering intervals (Melbourne Uni) 49:41 [3] 8.38 km (5:56 / km) +47m 5:46 / km
slept:7.0 shoes: Nike Lunar Elite

Thanks to Thor and Eskil for organising this session at very late notice.
4 sprint orienteering intervals. Very technical. While I'm not focused one bit on sprint-o it is very good over-speed training.
L Achilles insertion not very happy this morning after yesterday. And R Hami tight too. But not so bad while actually running, worse sitting in the car.

Saturday Dec 20, 2014 #

12 PM

Running race 2:29:19 intensity: (50 @0) + (41 @1) + (49:28 @2) + (1:04:15 @3) + (34:05 @4) 26.74 km (5:35 / km) +982m 4:43 / km
ahr:158 max:181 shoes: Saucony Peregrine (green)

Friday Dec 19, 2014 #

Note
rhr:51 slept:9.0 (rest day)

Planned rest day. Thought about doing a short run but decided a walk in the forest with Mattias was a better option.

Thursday Dec 18, 2014 #

3 PM

Running intervals (500m intervals) 1:00:16 intensity: (5:36 @1) + (28:30 @2) + (14:11 @3) + (11:59 @4) 11.22 km (5:22 / km) +105m 5:08 / km
ahr:148 max:182 shoes: Nike Lunar Elite

15 min wu.
10 x 500m intervals on the bike path with 1min rest.
Pretty happy to make it through 10 reps without a big crash. A few weeks ago I could only manage 4 reps before being thoroughly tired.
And calve feel pretty good the day after which is even better.

Average time
Average rest

Wednesday Dec 17, 2014 #

5 AM

MTB Cycling 53:21 intensity: (29 @0) + (4:20 @1) + (34:55 @2) + (13:34 @3) + (3 @4) 20.39 km (2:37 / km) +215m 2:29 / km
ahr:141 max:207

7 PM

MTB Cycling 38:40 intensity: (1:47 @0) + (4:26 @1) + (22:10 @2) + (10:17 @3) 12.9 km (3:00 / km) +226m 2:45 / km
ahr:136 max:163

Running 20:00 [3] 7.0 km (2:51 / km)

unrecorded ride

Tuesday Dec 16, 2014 #

6 PM

Running (terrain run) 30:48 intensity: (12 @0) + (8:21 @1) + (16:24 @2) + (5:13 @3) + (38 @4) 3.78 km (8:08 / km) +99m 7:12 / km
ahr:127 max:175 slept:6.0 shoes: Inov-8 X-Talon 190

night shift drunk run. good to do something though.

Monday Dec 15, 2014 #

10 AM

Running warm up/down 10:17 intensity: (1:34 @1) + (3:31 @2) + (1:59 @3) + (3:13 @4) 1.74 km (5:56 / km) +4m 5:52 / km
ahr:147 max:177 shoes: Inov-8 Talon 212

Running race 26:20 intensity: (10 @1) + (1:05 @2) + (14:43 @3) + (10:22 @4) 6.08 km (4:20 / km) +157m 3:50 / km
ahr:166 max:178 shoes: Inov-8 Talon 212

Running warm up/down 10:25 intensity: (1 @0) + (1:42 @1) + (6:52 @2) + (1:50 @3) 1.54 km (6:47 / km) +48m 5:52 / km
ahr:86 max:154 shoes: Inov-8 Talon 212

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