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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Mar 24:

activity # timemileskm+mload
  Running11 5:41:08 39.46(8:39) 63.51(5:22) 592125.0
  S & C2 1:45:0026.3
  Orienteering4 1:41:07 12.48(8:06) 20.09(5:02) 26682 /90c91%103.8
  Stretching/ Rolling6 1:30:00
  XT1 30:007.5
  Drills3 30:008.5
  Total19 11:37:15 51.94 83.59 85882 /90c91%271.0
  [1-5]13 10:07:15
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Mar 24 #

7 AM

Running (Shakeout) 10:35 intensity: (8:21 @1) + (2:14 @2) 2.0 km (5:18 / km) +22m 5:01 / km
ahr:130 max:143 shoes: NB Summit KOM

12 PM

Running warm up/down 10:00 intensity: (3:36 @1) + (6:24 @2) 1.48 km (6:45 / km) +106m 4:58 / km
ahr:136 max:154 shoes: VJ Bold 9

Drills 10:00 intensity: (8:44 @1) + (1:16 @2)
ahr:116 max:140 shoes: VJ Bold 9

Orienteering race 23:28 intensity: (1:42 @1) + (4:02 @2) + (1:10 @3) + (16:34 @4) ** 4.37 km (5:22 / km) +108m 4:47 / km
ahr:168 max:184 spiked:14/14c shoes: VJ Bold 9

Running 34:38 intensity: (18:30 @1) + (14:11 @2) + (1:57 @3) 5.51 km (6:17 / km) +139m 5:35 / km
ahr:135 max:161 shoes: NB Summit KOM

8 PM

Running 23:35 intensity: (22:42 @1) + (53 @2) 4.35 km (5:25 / km) +12m 5:21 / km
ahr:130 max:140 shoes: NB Zante V4

9 PM

Stretching/ Rolling 15:00 [0]

Saturday Mar 23 #

8 AM

Running (Shakeout) 10:46 intensity: (8:44 @1) + (2:02 @2) 2.09 km (5:09 / km) +22m 4:54 / km
ahr:130 max:142 shoes: NB Summit KOM

3 PM

Running warm up/down 10:01 intensity: (4:01 @1) + (6:00 @2) 1.68 km (5:57 / km) +29m 5:29 / km
ahr:136 max:152 shoes: NB Summit KOM

Drills 10:00 intensity: (8:32 @1) + (1:00 @2) + (28 @3)
ahr:120 max:160 shoes: NB Summit KOM

Orienteering tempo 13:41 intensity: (10 @1) + (3 @2) + (32 @3) + (9:27 @4) + (3:29 @5) *** 3.4 km (4:02 / km) +13m 3:57 / km
ahr:179 max:190 spiked:12/14c shoes: Inov8 X-Talon 200 #2

Running warm up/down 26:34 intensity: (17:59 @1) + (8:35 @2) 4.75 km (5:36 / km)
ahr:132 max:145 shoes: NB Summit KOM

9 PM

Stretching/ Rolling 15:00 [0]

Friday Mar 22 #

8 AM

Running 30:00 intensity: (12:01 @1) + (17:01 @2) + (58 @3) 6.02 km (4:59 / km) +24m 4:53 / km
ahr:136 max:161 slept:8.0 shoes: NB Zante V4

1 PM

S & C (Gym) 45:00 [1]
shoes: Salomon S-Lab Sonic

10 PM

Stretching/ Rolling 15:00 [0]

Thursday Mar 21 #

5 PM

Running 1:01:23 intensity: (32:53 @1) + (28:14 @2) + (16 @3) 11.8 km (5:12 / km) +127m 4:56 / km
ahr:136 max:155 shoes: NB Zante V4

9 PM

Stretching/ Rolling 15:00 [0]

Wednesday Mar 20 #

8 AM

XT (Swimming) 30:00 [1]
slept:8.0

6 PM

Running warm up/down 10:00 intensity: (3:41 @1) + (6:18 @2) + (1 @3) 1.7 km (5:53 / km) +19m 5:34 / km
ahr:135 max:151 shoes: VJ Supra 2

Orienteering 35:28 intensity: (17 @1) + (2:24 @2) + (28:28 @3) + (4:19 @4) *** 5.32 km (6:40 / km) +134m 5:55 / km
ahr:164 max:181 spiked:16/17c shoes: VJ Supra 2

Running warm up/down 15:09 intensity: (4:52 @1) + (10:17 @2) 2.67 km (5:41 / km) +24m 5:26 / km
ahr:136 max:144 shoes: NB Summit KOM

Tuesday Mar 19 #

4 PM

Running warm up/down 14:54 intensity: (7:24 @1) + (7:30 @2) 3.14 km (4:44 / km) +11m 4:40 / km
ahr:136 max:153 shoes: NB Summit KOM

Drills 10:00 intensity: (9:13 @1) + (47 @2)
ahr:107 max:152 shoes: NB Summit KOM

Orienteering 28:30 intensity: (2:49 @1) + (1:11 @2) + (4:22 @3) + (16:30 @4) + (3:38 @5) 7.0 km (4:04 / km) +12m 4:02 / km
ahr:170 max:193 spiked:40/45c shoes: Inov8 X-Talon 200 #2

Running intervals 3:16 intensity: (8 @1) + (42 @2) + (1:51 @3) + (35 @4) 0.67 km (4:51 / km)
ahr:160 max:177 shoes: Inov8 X-Talon 200 #2

Running warm up/down 17:15 intensity: (3:34 @1) + (13:41 @2) 3.15 km (5:29 / km) +12m 5:23 / km
ahr:143 max:154 shoes: NB Summit KOM

9 PM

Stretching/ Rolling 15:00 [0]

Monday Mar 18 #

7 AM

Running 35:46 intensity: (30:44 @1) + (5:02 @2) 7.1 km (5:02 / km) +26m 4:57 / km
ahr:131 max:141 slept:9.0 shoes: NB Zante V4

4 PM

Running 27:16 intensity: (9:57 @1) + (17:18 @2) + (1 @3) 5.39 km (5:03 / km) +20m 4:58 / km
ahr:136 max:152 shoes: NB Zante V4

S & C (Gym) 1:00:00 [1]
shoes: Salomon S-Lab Sonic

10 PM

Stretching/ Rolling 15:00 [0]

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