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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running (Soft)5 3:30:15 24.53(8:34) 39.48(5:20) 884
  Orienteering2 2:30:06 12.74(11:47) 20.5(7:19) 83229 /32c90%
  XT4 2:06:13
  Stretching/ Rolling7 1:51:00
  S & C3 1:25:00
  Running (Hard)1 58:01 9.01(6:27) 14.49(4:00) 8
  Total17 12:20:35 46.28 74.48 172529 /32c90%
  [1-5]10 10:29:19
averages - sleep:7.8

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MoTuWeThFrSaSu

Sunday Feb 4 #

Note

10 AM

Orienteering long 1:56:16 intensity: (1:08:26 @1) + (45:30 @2) + (2:20 @3) *** 15.16 km (7:40 / km) +551m 6:29 / km
ahr:140 max:162 spiked:23/25c shoes: Inov8 Mudclaw 300

9 PM

Stretching/ Rolling 17:00 [0]

Saturday Feb 3 #

10 AM

Running (Hard) warm up/down 9:30 intensity: (7:55 @1) + (1:35 @2) 1.89 km (5:01 / km) +4m 4:58 / km
ahr:136 max:152 shoes: Salomon S-Lab Sonic

Running (Hard) race 35:15 intensity: (12 @1) + (24 @2) + (11:38 @3) + (22:24 @4) + (37 @5) 10.07 km (3:30 / km) +4m 3:30 / km
ahr:175 max:186 shoes: Salomon S-Lab Sonic

Running (Hard) warm up/down 13:16 [1] 2.53 km (5:15 / km)
ahr:136 max:141 shoes: Salomon S-Lab Sonic

10 PM

Stretching/ Rolling 11:00 [0]

Friday Feb 2 #

3 PM

XT (Cycling) 46:13 intensity: (45:37 @1) + (36 @2)
ahr:112 max:150 (rest day) shoes: Giro Triple

S & C 25:00 [2]

9 PM

Stretching/ Rolling 18:00 [0]

Thursday Feb 1 #

7 AM

XT (Swimming) 30:00 [2]
slept:8.0

6 PM

Running (Soft) warm up/down 19:37 intensity: (15:53 @1) + (3:44 @2) 2.85 km (6:53 / km) +93m 5:55 / km
ahr:132 max:154 shoes: Inov8 Mudclaw 300

Orienteering tempo 33:50 intensity: (5:01 @1) + (9:47 @2) + (19:02 @3) ** 5.34 km (6:20 / km) +281m 5:01 / km
ahr:158 max:173 spiked:6/7c shoes: Inov8 Mudclaw 300

Running (Soft) 13:31 intensity: (5:40 @1) + (4:18 @2) + (2:45 @3) + (48 @4) 2.69 km (5:01 / km) +22m 4:49 / km
ahr:151 max:178 shoes: Inov8 Mudclaw 300

10 PM

Stretching/ Rolling 15:00 [0]

Wednesday Jan 31 #

6 AM

Running (Soft) 59:42 intensity: (20:45 @1) + (24:36 @2) + (14:21 @3) 11.87 km (5:02 / km) +285m 4:30 / km
ahr:148 max:167 slept:7.5 shoes: Inov8 Mudclaw 300

5 PM

S & C 30:00 [2]
shoes: Nike Lunaracer +3 SP16

Running (Soft) 20:03 intensity: (1:30 @1) + (12:35 @2) + (5:58 @3) 4.45 km (4:30 / km) +56m 4:14 / km
ahr:154 max:166 shoes: Saucony Peregrine 6

10 PM

Stretching/ Rolling 16:00 [0]

Tuesday Jan 30 #

7 AM

XT (Swimming) 30:00 [2]
slept:8.0

6 PM

Running (Soft) hills 1:06:42 intensity: (37:43 @1) + (8:35 @2) + (10:54 @3) + (8:27 @4) + (1:03 @5) 11.5 km (5:48 / km) +347m 5:02 / km
ahr:144 max:186 shoes: Inov8 Mudclaw 300

9 PM

Stretching/ Rolling 19:00 [0]

Monday Jan 29 #

4 PM

XT (Spinning) 20:00 [1]
ahr:105 max:119 shoes: Nike Lunaracer +3 SP16

S & C 30:00 [2]

Running (Soft) 30:40 intensity: (16 @0) + (21:52 @1) + (8:13 @2) + (19 @3) 6.12 km (5:01 / km) +82m 4:42 / km
ahr:139 max:161 shoes: Saucony Peregrine 6

7 PM

Stretching/ Rolling 15:00 [0]

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