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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Jan 13, 2019:

activity # timemileskm+mload
  Orienteering5 3:04:20 18.51(9:57) 29.79(6:11) 56739 /47c82%108.5
  Running9 2:46:43 17.79(9:22) 28.62(5:49) 84477.4
  Stretching/ Rolling6 1:30:00
  XT2 56:4316.1
  S & C1 30:007.5
  Drills1 25:006.6
  Total17 9:12:46 36.3 58.41 141139 /47c82%216.1
  [1-5]11 7:42:46

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MoTuWeThFrSaSu

Sunday Jan 13, 2019 #

11 AM

Running 34:38 intensity: (32:40 @1) + (1:58 @2) 5.91 km (5:51 / km) +27m 5:44 / km
ahr:130 max:141 shoes: NB Summit KOM

Hanging.
10 PM

Stretching/ Rolling 15:00 [0]

Saturday Jan 12, 2019 #

2 PM

Running hills 44:57 intensity: (2:37 @1) + (5:24 @2) + (30:00 @3) + (6:47 @4) + (9 @5) 6.76 km (6:39 / km) +608m 4:35 / km
ahr:163 max:185 shoes: NB Summit KOM

Hill run with EUOC. Up Cairngorm fron the ski centre, cold on top!
5 PM

Running 15:14 intensity: (12 @1) + (14:57 @2) + (5 @3) 2.77 km (5:30 / km)
ahr:149 max:155 shoes: NB Summit KOM

Friday Jan 11, 2019 #

3 PM

XT 21:42 intensity: (14:24 @1) + (6:56 @2) + (22 @3)
ahr:128 max:156 (rest day) shoes: Salomon S-Lab Sonic

7.65 km (21.2 kph) +56m.

Lil spin out mid travels.
11 PM

Stretching/ Rolling 15:00 [0]

Thursday Jan 10, 2019 #

9 AM

Running warm up/down 10:00 intensity: (8:30 @1) + (1:30 @2) 1.76 km (5:41 / km) +14m 5:28 / km
ahr:129 max:145 shoes: NB Fuelcell Impulse

Orienteering 19:03 intensity: (11 @1) + (3:26 @2) + (12:54 @3) + (2:32 @4) 4.11 km (4:38 / km) +94m 4:10 / km
ahr:164 max:178 shoes: NB Fuelcell Impulse

Sprint Training - Benalup-Casas Viejas

Was trying to move fast but legs just nae turning over at all. Ah well at least the nav was acceptable.

Running warm up/down 1:00 [1] 0.16 km (6:10 / km)
ahr:121 max:131 shoes: NB Fuelcell Impulse

12 PM

Running warm up/down 10:00 intensity: (7:45 @1) + (2:15 @2) 1.82 km (5:29 / km) +49m 4:50 / km
ahr:130 max:144 shoes: NB Fuelcell Impulse

Orienteering 14:34 intensity: (5:20 @1) + (3:31 @2) + (5:43 @3) *** 2.42 km (6:02 / km) +80m 5:10 / km
ahr:146 max:170 shoes: NB Fuelcell Impulse

Sprint Training - Medira Sidonia.

Plan was to split the course up into some sprintervals. First one went okay then bottled the second one so finished it there. A bit of a poor session but was getting tired.

Running warm up/down 5:41 intensity: (3:32 @1) + (2:09 @2) 1.03 km (5:30 / km) +20m 5:01 / km
ahr:129 max:146 shoes: NB Fuelcell Impulse

10 PM

Stretching/ Rolling 15:00 [0]

Wednesday Jan 9, 2019 #

9 AM

Running warm up/down 10:10 intensity: (5:10 @1) + (5:00 @2) 2.03 km (5:00 / km)
ahr:136 max:151 shoes: NB Summit KOM

Orienteering long 1:26:42 intensity: (4:13 @1) + (19:15 @2) + (1:03:08 @3) + (6 @4) *** 15.55 km (5:35 / km) +164m 5:18 / km
ahr:156 max:175 spiked:19/22c shoes: Inov8 X-Talon 200 #2

Long Training - La Breña



A good long course, moving at a good pace but was a lil scrappy throughout, real need to work on that. Caught up Nixon hanging then cruised round the rest with him. A good session.
11 PM

Stretching/ Rolling 15:00 [0]

Tuesday Jan 8, 2019 #

11 AM

Running warm up/down 10:10 intensity: (6:07 @1) + (4:03 @2) 1.86 km (5:28 / km) +22m 5:10 / km
ahr:134 max:148 shoes: NB Summit KOM

Orienteering 38:40 intensity: (17:04 @1) + (11:43 @2) + (9:53 @3) **** 3.56 km (10:52 / km) +146m 9:01 / km
ahr:142 max:174 spiked:7/9c shoes: VJ Bold 9

Middle Training - Lentiscal



Started hard with the intension of racing it. A few controls and mistakes in and that went out the window. Jogged it in. A tough day out.

Running warm up/down 10:18 intensity: (5:39 @1) + (4:39 @2) 1.96 km (5:16 / km) +17m 5:03 / km
ahr:133 max:152 shoes: NB Summit KOM

4 PM

Drills 25:00 intensity: (23:46 @1) + (1:14 @2)
ahr:117 max:178 shoes: NB Fuelcell Impulse

Running hills 5:00 intensity: (12 @1) + (1:25 @2) + (3:10 @3) + (13 @4) 0.98 km (5:07 / km) +20m 4:39 / km
ahr:159 max:178 shoes: NB Fuelcell Impulse

5 * 20s Hills [40s]
11 PM

Stretching/ Rolling 15:00 [0]

Monday Jan 7, 2019 #

10 AM

Running warm up/down 9:35 intensity: (5:39 @1) + (3:56 @2) 1.57 km (6:07 / km) +69m 5:01 / km
ahr:130 max:149 shoes: NB Summit KOM

Orienteering 25:21 intensity: (10:12 @1) + (12:11 @2) + (2:58 @3) *** 4.16 km (6:06 / km) +83m 5:33 / km
ahr:140 max:163 spiked:13/16c shoes: NB Summit KOM

Easy round a Sprint in an amazing hill top town. Very cool, but orienteering a bit badly. Don't think I can O at a slow speed!

5 PM

XT (Cycling) 35:01 [1]
shoes: NB Fuelcell Impulse

15.36 km (26.3 kph) +49m.

Cycle (on Lauara's bike, coz she wanted to swim) back from the afternoons training with Emma. She was laying down a solid pace and I unashamedly drafted her the whole way, lol. Nice afternoon.

S & C 30:00 [1]

Core + Maintenance.
10 PM

Stretching/ Rolling 15:00 [0]

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