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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gauchi

In the 7 days ending Jan 20:

activity # timemileskm+m
  orienteering7 5:09:58 20.82(14:53) 33.5(9:15) 1528
  strength9 3:20:00
  bike4 1:42:06
  run on road3 58:22 7.27(8:02) 11.7(4:59) 12
  run on trail2 35:30 2.11(16:48) 3.4(10:26) 9
  Total25 11:45:56 30.2 48.6 1549
averages - sleep:7.4 weight:55.3kg

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SuMoTuWeThFrSa

Saturday Jan 20 #

11 AM

run on trail warm up/down 20:00 [2] 2.0 km (10:00 / km)
slept:7.5 shoes: salomon slab speed cross(black

12 PM

orienteering (running observasion) 22:53 [4] 3.5 km (6:32 / km) +165m 5:17 / km
ahr:158 max:176 shoes: salomon slab speed cross(black

run-ob with Pego

orienteering (running observation) 40:30 [3] 5.2 km (7:47 / km) +252m 6:16 / km
ahr:140 max:168 shoes: salomon slab speed cross(black

run-ob with Mr.Aoyoshi
2 PM

orienteering (Relay training) 39:26 [5] 5.3 km (7:26 / km) +217m 6:11 / km
ahr:154 max:190 shoes: salomon slab speed cross(black

3 PM

orienteering 29:41 [2] 2.6 km (11:25 / km) +51m 10:24 / km
ahr:106 max:155 shoes: salomon slab speed cross(black

Friday Jan 19 #

6 AM

strength (Core training) 15:00 [2]
slept:7.0 weight:55.3kg

12 PM

strength (drill) 25:00 [2]

Thursday Jan 18 #

6 AM

strength (Core training) 20:00 [2]
slept:7.0 weight:55.3kg

12 PM

run on road (jog) 25:29 [3] 5.3 km (4:48 / km)
ahr:130 max:147 shoes: salomon sonic pro2(red)

87rpm

Wednesday Jan 17 #

6 AM

strength (Core training) 20:00 [2]
slept:7.5 weight:55.2kg

12 PM

strength (Core training) 35:00 [2]

6 PM

bike intervals (indoors) 46:02 [4]
ahr:142 max:171

warming-up
(5+3+1min) 85-90% , between rest time is 1min , 3set
7 PM

bike warm up/down (ibdoors) 7:12 [1]
ahr:103 max:111

Tuesday Jan 16 #

6 AM

strength (Core training) 20:00 [2]
slept:7.5 weight:55.3kg

12 PM

run on road (jog&dash) 20:03 [4] 4.5 km (4:27 / km) +12m 4:24 / km
ahr:151 max:176 shoes: salomon sonic pro2(red)

84rpm
jog+(dash 30sec+jog 30sec) 15set

run on road warm up/down 3:31 [2] 0.5 km (7:02 / km)
shoes: salomon sonic pro2(red)

7 PM

bike (indoors) 41:37 [3]
ahr:146 max:159

Intensity 80-85%
8 PM

bike warm up/down (indoors) 7:15 [1]
ahr:100 max:122

Monday Jan 15 #

12 PM

strength (Core training) 25:00 [2]
slept:7.5 weight:55.5kg

7 PM

strength (Core training) 20:00 [2]

Sunday Jan 14 #

6 AM

strength (Core training) 20:00 [2]
slept:7.6

10 AM

run on trail warm up/down (drill) 15:30 [2] 1.4 km (11:04 / km) +9m 10:44 / km
shoes: salomon slab speed cross(black

11 AM

orienteering (Relay training) 32:10 [4] 4.9 km (6:34 / km) +248m 5:14 / km
ahr:158 max:177 shoes: salomon slab speed cross(black

orienteering (short) 24:15 [3] 1.7 km (14:16 / km) +70m 11:50 / km
ahr:110 max:141 shoes: salomon slab speed cross(black

12 PM

orienteering (short) 22:56 [3] 2.3 km (9:58 / km) +141m 7:38 / km
ahr:136 max:159 shoes: salomon slab speed cross(black

1 PM

orienteering (Interval) 54:42 [4] 4.6 km (11:53 / km) +284m 9:05 / km
ahr:133 max:178 shoes: salomon slab speed cross(black

2 PM

orienteering (tesshu) 43:25 [3] 3.4 km (12:46 / km) +100m 11:08 / km
ahr:126 max:158 shoes: salomon slab speed cross(black

3 PM

run on road warm up/down 9:19 [2] 1.4 km (6:39 / km)
shoes: salomon slab speed cross(black

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