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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Feb 18:

activity # timemileskm+mload
  Running8 3:03:08 19.91(9:12) 32.03(5:43) 45961.7
  Orienteering5 2:17:54 13.64(10:06) 21.96(6:17) 23258 /63c92%115.6
  Stretching/ Rolling5 1:10:00
  XT2 1:00:0015.0
  S & C1 30:0015.0
  Total15 8:01:02 33.55 53.99 69058 /63c92%207.3
  [1-5]10 6:51:02
averages - sleep:7.7

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MoTuWeThFrSaSu

Sunday Feb 18 #

Note
(injured) (rest day)

10 PM

Stretching/ Rolling 13:00 [0]

Saturday Feb 17 #

7 AM

Running (Shakeout #2) 14:16 intensity: (14:04 @1) + (12 @2) 2.87 km (4:58 / km) +34m 4:42 / km
ahr:132 max:147 shoes: Salomon S-Lab Sonic

11 AM

Running warm up/down 14:52 intensity: (13:06 @1) + (1:46 @2) 2.19 km (6:46 / km) +14m 6:34 / km
ahr:126 max:150 shoes: Inov8 X-Talon 200

Orienteering tempo 3:40 intensity: (26 @1) + (21 @2) + (2:53 @3) 0.72 km (5:06 / km) +25m 4:21 / km
ahr:155 max:167 (injured) shoes: Inov8 X-Talon 200

Friday Feb 16 #

10 AM

Running warm up/down 14:05 [1] 2.08 km (6:46 / km) +4m 6:42 / km
ahr:115 max:142 shoes: Salomon S-Lab Sonic

Orienteering tempo 15:38 intensity: (32 @1) + (3:02 @2) + (12:04 @3) *** 3.76 km (4:09 / km) +6m 4:07 / km
ahr:160 max:170 spiked:9/12c shoes: Salomon S-Lab Sonic

Running warm up/down 12:03 intensity: (9:20 @1) + (2:43 @2) 2.37 km (5:05 / km)
ahr:138 max:153 shoes: Salomon S-Lab Sonic

1 PM

Running warm up/down 10:25 [1] 1.82 km (5:43 / km) +23m 5:22 / km
shoes: Inov8 Mudclaw 300

Orienteering 50:40 [3] **** 7.55 km (6:43 / km) +53m 6:29 / km
spiked:18/19c shoes: Inov8 Mudclaw 300

Running warm up/down 3:00 [1] 0.55 km (5:26 / km)
shoes: Inov8 Mudclaw 300

9 PM

Stretching/ Rolling 14:00 [0]

Thursday Feb 15 #

6 AM

Running (Shakeout #1) 14:59 intensity: (13:44 @1) + (1:15 @2) 3.0 km (5:00 / km) +33m 4:44 / km
ahr:135 max:149 shoes: Salomon S-Lab Sonic

10 AM

Running warm up/down 19:11 intensity: (18:21 @1) + (40 @2) + (10 @3) 2.4 km (8:00 / km) +24m 7:37 / km
ahr:128 max:164 shoes: Inov8 X-Talon 200

Orienteering tempo 29:28 intensity: (13 @1) + (3 @2) + (50 @3) + (23:00 @4) + (5:22 @5) *** 5.06 km (5:50 / km) +60m 5:30 / km
ahr:181 max:187 spiked:16/17c shoes: Inov8 X-Talon 200

Running warm up/down 6:26 [1] 0.94 km (6:49 / km) +5m 6:38 / km
ahr:133 max:141 shoes: Inov8 X-Talon 200

1 PM

Running warm up/down 10:01 intensity: (8:06 @1) + (1:55 @2) 1.85 km (5:25 / km) +15m 5:12 / km
ahr:139 max:158 shoes: VJ Supra 2

Orienteering 38:28 intensity: (4:07 @1) + (10:05 @2) + (24:16 @3) *** 4.87 km (7:54 / km) +89m 7:15 / km
ahr:159 max:172 spiked:15/15c shoes: VJ Supra 2

10 PM

Stretching/ Rolling 11:00 [0]

Wednesday Feb 14 #

9 PM

Stretching/ Rolling 15:00 [0]
slept:8.0 (rest day)

Tuesday Feb 13 #

9 AM

XT (Turbo) 30:00 [1]
ahr:97 max:108 slept:8.0 shoes: Giro Triple

5 PM

Running tempo 1:03:50 intensity: (43:46 @1) + (4:43 @2) + (5:36 @3) + (9:45 @4) 11.95 km (5:21 / km) +307m 4:44 / km
ahr:143 max:178 shoes: Saucony Peregrine 6

10 PM

Stretching/ Rolling 17:00 [0]

Monday Feb 12 #

12 PM

XT (Turbo) 30:00 [1]
ahr:97 max:113 slept:7.0 (rest day) shoes: Giro Triple

S & C 30:00 [2]

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