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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rpwhite

In the 7 days ending Jul 28:

activity # timemileskm+m
  Orienteering1 2:48:53 8.21(20:35) 13.21(12:47) 29820c
  Running3 1:33:59 11.99(7:50) 19.3(4:52) 82
  Strength & Conditioning1 20:00
  Stretching1 10:00
  Trail/hill Running1 7:09 0.57(12:35) 0.92(7:49) 58
  Total5 5:00:01 20.77 33.43 43820c
  [1-5]5 4:49:07

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MoTuWeThFrSaSu

Sunday Jul 28 #

12 PM

Trail/hill Running warm up/down 7:09 intensity: (10 @0) + (38 @1) + (4:58 @2) + (1:23 @3) 0.92 km (7:49 / km) +58m 5:56 / km
ahr:132 max:146 shoes: Inov-8 OROC 280

Orienteering 2:48:53 intensity: (22 @0) + (19:45 @1) + (1:09:10 @2) + (1:13:53 @3) + (5:43 @4) 13.21 km (12:47 / km) +298m 11:29 / km
ahr:140 max:173 20c shoes: Inov-8 OROC 280

Scottish 6 days - Day 1 Auchingarrich
Really not a good day out, made a massive mistake on the way to 5 and just didn't really recover. Too far east into 7 and hit 8 instead. Bad route choice to 13 but eventually got it. Then couldn't find 16 at all even though I was I'd run past it on the way to 10 but couldn't find it again, had to give up as was fast approaching course closing time.

Thursday Jul 25 #

5 PM

Running 30:43 intensity: (8 @0) + (1:36 @1) + (12:47 @2) + (16:12 @3) 5.98 km (5:08 / km) +18m 5:04 / km
ahr:140 max:155 shoes: Brooks Ghost 11

More heat

Wednesday Jul 24 #

5 PM

Strength & Conditioning 20:00 [1]

Knee exercises - 3 sets of 20 reps

Stretching 10:00 [0]

Tuesday Jul 23 #

5 PM

Running 40:54 intensity: (9 @0) + (3:17 @1) + (4:17 @2) + (19:45 @3) + (13:26 @4) 8.45 km (4:50 / km) +57m 4:41 / km
ahr:153 max:176 shoes: Brooks Ghost 11

Hot weather training

Monday Jul 22 #

5 PM

Running 22:22 intensity: (5 @0) + (3:57 @1) + (12:44 @2) + (5:36 @3) 4.88 km (4:35 / km) +7m 4:33 / km
ahr:134 max:158 shoes: Brooks Ghost 11

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