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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Oct 7, 2018:

activity # timemileskm+mload
  Running7 3:01:38 19.5(9:19) 31.39(5:47) 62375.8
  Orienteering5 2:02:10 11.79(10:22) 18.98(6:26) 56169 /73c94%108.0
  Stretching/ Rolling6 1:34:00
  S & C1 1:00:0015.0
  XT1 30:007.5
  Drills1 5:58 0.19(31:35) 0.3(19:38) 71.5
  Total15 8:13:46 31.48 50.67 119169 /73c94%207.9
  [1-5]9 6:39:42

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MoTuWeThFrSaSu

Sunday Oct 7, 2018 #

10 AM

Running warm up/down 8:28 intensity: (7:28 @1) + (1:00 @2) 1.27 km (6:39 / km) +39m 5:46 / km
ahr:129 max:150 shoes: Inov8 X-Talon 200 #2

Orienteering race 13:32 intensity: (26 @1) + (16 @2) + (4:31 @3) + (8:19 @4) **** 2.06 km (6:34 / km) +70m 5:37 / km
ahr:168 max:179 spiked:5/5c shoes: Inov8 X-Talon 200 #2

JEC 2018 - Mass Start Long - DNF



Twisted my ankle at the start of the second loop. Was in the front pack and feeling alright so gutted to miss some good racing.

Saturday Oct 6, 2018 #

1 PM

Running warm up/down 24:38 intensity: (8:29 @1) + (15:18 @2) + (51 @3) 2.98 km (8:16 / km) +324m 5:21 / km
ahr:141 max:156 shoes: VJ Bold 9

Drills 5:58 intensity: (5:50 @1) + (7 @2) + (1 @3) 0.3 km (19:38 / km) +7m 17:39 / km
ahr:115 max:142 shoes: VJ Bold 9

Orienteering race 26:40 intensity: (10 @1) + (14 @2) + (4:35 @3) + (10:10 @4) + (11:31 @5) *** 4.07 km (6:34 / km) +130m 5:39 / km
ahr:177 max:190 spiked:11/11c shoes: VJ Bold 9

JEC 2018 - Middle



Good enough, no real mistakes. Let down physically but did what I could.

Running warm up/down 9:57 intensity: (1:46 @1) + (1:41 @2) + (6:30 @3) 1.88 km (5:18 / km) +15m 5:06 / km
ahr:152 max:165 shoes: VJ Bold 9

9 PM

Stretching/ Rolling 15:00 [0]

Friday Oct 5, 2018 #

8 AM

Running (Shakeout) 13:10 intensity: (8:39 @1) + (4:27 @2) + (4 @3) 2.41 km (5:27 / km) +43m 5:01 / km
ahr:131 max:155 shoes: Salomon S-Lab Sonic

2 PM

Running warm up/down 18:16 intensity: (12:24 @1) + (5:05 @2) + (47 @3) 2.79 km (6:34 / km) +40m 6:07 / km
ahr:132 max:157 shoes: Inov8 X-Talon 200 #2

Orienteering 17:01 intensity: (10 @1) + (6 @2) + (2:46 @3) + (7:41 @4) + (6:18 @5) *** 3.78 km (4:30 / km) +112m 3:55 / km
ahr:175 max:185 spiked:16/18c shoes: Inov8 X-Talon 200 #2

JEC 2018 - MSR



Missed one routechoice but just so slow physically which is a bit depressing.

Running warm up/down 5:46 intensity: (4:12 @1) + (1:27 @2) + (7 @3) 0.82 km (7:04 / km) +2m 7:00 / km
ahr:136 max:163 shoes: Inov8 X-Talon 200 #2

10 PM

Stretching/ Rolling 15:00 [0]

Thursday Oct 4, 2018 #

11 AM

Orienteering 39:53 intensity: (12:55 @1) + (24:21 @2) + (2:37 @3) *** 4.35 km (9:10 / km) +221m 7:19 / km
ahr:142 max:159 spiked:9/9c shoes: VJ Bold 9

JEC Forest Model - Le Bouveret.

2 PM

Running 4:55 intensity: (3:42 @1) + (1:13 @2) 0.94 km (5:13 / km) +12m 4:54 / km
ahr:132 max:144 shoes: Salomon S-Lab Sonic

Orienteering 25:04 intensity: (1:44 @1) + (20:14 @2) + (3:06 @3) ** 4.72 km (5:19 / km) +29m 5:09 / km
ahr:148 max:162 spiked:28/30c shoes: Salomon S-Lab Sonic

JEC Sprint Model - Monthey

Running 4:26 intensity: (50 @1) + (2:53 @2) + (40 @3) + (3 @4) 0.91 km (4:53 / km)
ahr:145 max:170 shoes: Salomon S-Lab Sonic

Inc 2 stride outs.
10 PM

Stretching/ Rolling 17:00 [0]

Wednesday Oct 3, 2018 #

5 PM

Running 26:55 intensity: (22:21 @1) + (4:34 @2) 5.06 km (5:19 / km) +95m 4:52 / km
ahr:131 max:151 shoes: Salomon S-Lab Sonic

Travel day. Shakeout on a "flat" route with Dan and Fiona, amazing views, love it here already.
10 PM

Stretching/ Rolling 19:00 [0]

Tuesday Oct 2, 2018 #

5 PM

Running intervals 1:05:07 intensity: (4 @0) + (37:19 @1) + (14:08 @2) + (4:59 @3) + (6:08 @4) + (2:29 @5) 12.33 km (5:17 / km) +54m 5:10 / km
ahr:139 max:184 shoes: Salomon S-Lab Sonic

WU

Drills

EUOC Intervals - 3 * 3' [2'], 2 * 1' [2']
Did a half session for many reasons and was just trying to relax when running. Still not feeling right but much bettrr than any other time in the last two weeks.

CD
10 PM

Stretching/ Rolling 13:00 [0]

Monday Oct 1, 2018 #

5 PM

XT (Spinning) 30:00 [1]
shoes: Nike Lunaracer +3 SP16

S & C 1:00:00 [1]

Gym. Mobility then a circuit. Fairly tough!
10 PM

Stretching/ Rolling 15:00 [0]

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