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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duncanarcher

In the 7 days ending May 26:

activity # timemileskm+m
  Strength4 1:55:00
  Orienteering2 49:36 5.66(8:46) 9.1(5:27) 23674 /74c100%
  Running1 36:46 5.06(7:16) 8.14(4:31) 45
  Total7 3:21:22 10.71 17.24 28174 /74c100%

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MoTuWeThFrSaSu

Saturday May 25 #

9 AM

Orienteering 5:35 intensity: (4:05 @2) + (1:30 @3) 1.04 km (5:22 / km) +16m 4:59 / km
ahr:144 max:153 spiked:8/8c shoes: Asics Gel Cumulus 24 blue

Warm up jog

Orienteering race 29:48 intensity: (44 @1) + (3:57 @2) + (7:07 @3) + (12:10 @4) + (5:50 @5) 5.38 km (5:33 / km) +156m 4:50 / km
ahr:157 max:179 spiked:40/40c shoes: Asics Gel Cumulus 24 blue

Navigation Trails event EPIC course 1st. Won some sticky toffee pudding!!
1 PM

Orienteering race 14:13 intensity: (25 @1) + (6 @2) + (47 @3) + (10:28 @4) + (2:27 @5) 2.69 km (5:17 / km) +64m 4:44 / km
ahr:162 max:178 spiked:26/26c shoes: Asics Gel Cumulus 24 blue

Navigation Trails BLAST course - 2nd to Matt Rooke.

Friday May 24 #

7 AM

Strength 15:00 [1]

Thursday May 23 #

7 AM

Strength 40:00 [1]

5 PM

Running intervals 36:46 intensity: (24 @1) + (5:27 @2) + (18:35 @3) + (11:05 @4) + (1:15 @5) 8.14 km (4:31 / km) +45m 4:24 / km
ahr:153 max:186 shoes: Asics Gel Cumulus 24 blue

Rehab 6x 4min pace / 1min easy

Tuesday May 21 #

8 AM

Strength 15:00 [1]

Monday May 20 #

7 AM

Strength 45:00 [1]

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