Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Jul 9, 2018:

	activity	#	time	miles		km		+m
	orienteering	2	1:58:10	8.15	(14:30)	13.11	(9:01)	539
	Running	3	1:13:37	6.21	(11:51)	10.0	(7:22)	350
	riding	1	20:00
	Total	3	3:31:47	14.36		23.11		889
	[1-5]	3	3:31:42
averages - sleep:5.3

1:30

0:00

» now

Monday Jul 9, 2018 #

Note

planned intervals but didn't do them

Saturday Jul 7, 2018 #

12 PM

Running 10:00 0.94 km (10:37 / km) +45m 8:34 / km
ahr:135 max:148

Warm up jog to start

orienteering 49:47 6.38 km (7:48 / km) +184m 6:49 / km
ahr:152 max:160

Albula pass OL.

Friday Jul 6, 2018 #

Event: Swiss O Day Bergün

5 PM

Running 15:15 1.32 km (11:33 / km) +305m 5:22 / km
ahr:129 max:144

Warm up jog, uphill

orienteering 1:08:23 6.73 km (10:09 / km) +355m 8:02 / km
ahr:152 max:170

Filisur OL.

Running 7:06 [1] 0.71 km (9:58 / km)
ahr:117 max:126

Warm down jog feeling done

Wednesday Jul 4, 2018 #

11 AM

Running intervals 41:16 7.02 km (5:53 / km)
ahr:150 max:176 slept:7.0 shoes: Asics DS Trainer

Went to Lachen track with the plan of doing 10x400 @ ~90sec with 60sec recovery.
It was way hotter than I was expecting and 400m @ 90sec felt way harder than I had hoped. So I ended up taking a longer break (and fully clothed dip in the lake) after the first 5 reps.

5x400m: 88, 88, 89, 89, 90. (60sec rec walk)
longish break
4x400m: 91, 87,88, 89,
then feeling so overcooked I couldn't face the last 400m so did
2x200m: 41, 44

At least I got my HR up higher than in a while.
Next time I want to combine some shorter ints (<200m) for speed with some longer ints (>1km).

riding 20:00 [1]

warm down by bike

Tuesday Jul 3, 2018 #

Note
slept:7.0

Proper rest day