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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gauchi

In the 7 days ending Feb 3:

activity # timemileskm+m
  run on road7 3:08:37 20.13(9:22) 32.4(5:49) 78
  strength6 2:15:00
  run on trail1 54:09 6.21(8:43) 10.0(5:25) 78
  bike2 39:39
  orienteering1 19:37 2.8(7:01) 4.5(4:22) 50
  walking1 15:00 60
  Total15 7:32:02 29.14 46.9 266
averages - sleep:7 weight:55.6kg

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SuMoTuWeThFrSa

Saturday Feb 3 #

10 AM

strength (stretch) 1:00:00 [2]
slept:7.0

2 PM

orienteering (Sprint) 19:37 [5] 4.5 km (4:22 / km) +50m 4:08 / km
shoes: salomon slab sense ultra 4(whi

run on road warm up/down 40:00 [2] 4.5 km (8:53 / km)

Friday Feb 2 #

6 AM

strength 20:00 [2]
slept:6.8 weight:55.7kg

run on road (Slow jog) 25:51 [2] 4.6 km (5:37 / km) +12m 5:33 / km
ahr:111 max:125 shoes: salomon sonic pro2(red)

87rpm

Thursday Feb 1 #

6 AM

strength (Core training) 15:00 [2]
slept:6.3 weight:55.5kg

12 PM

run on road (jog&dash) 20:02 [4] 4.8 km (4:10 / km) +12m 4:07 / km
ahr:159 max:181 shoes: salomon sonic pro2(red)

30sec 90%+30sec jog , 15set

run on road warm up/down 3:22 [2] 0.6 km (5:37 / km)
shoes: salomon sonic pro2(red)

Wednesday Jan 31 #

7 AM

run on trail (jog) 54:09 [3] 10.0 km (5:25 / km) +78m 5:13 / km
ahr:116 max:138 shoes: Salomon sense ride(red)

86rpm
very cold temperature
cross-country course

strength (Core training) 15:00 [2]
slept:7.2

Tuesday Jan 30 #

7 AM

strength (Core training) 5:00 [2]
slept:7.0 weight:55.8kg

12 PM

run on road (jog) 25:02 [2] 4.3 km (5:49 / km) +12m 5:44 / km
ahr:107 max:123 shoes: salomon sonic pro2(red)

85rpm
7 PM

bike intervals (indoors) 30:34 [4]
ahr:134 max:162

(30sec 85-90%+30sec rest) 20set
8 PM

bike 9:05 [1]
ahr:93 max:107

Monday Jan 29 #

12 PM

walking 15:00 [2] +60m
slept:7.0 weight:55.5kg

step

Sunday Jan 28 #

7 AM

strength (Core training) 20:00 [2]
slept:7.7

10 AM

run on road warm up/down 10:00 [2] 1.3 km (7:42 / km)
shoes: salomon slab speed cross(black

11 AM

run on road race 36:06 [5] 10.0 km (3:37 / km) +42m 3:32 / km
ahr:172 max:191 shoes: salomon sonic pro2(red)

86rpm
I felt efficiency of core training while running.
Katsuta Marathon race
12 PM

run on road warm up/down 28:14 [1] 2.3 km (12:17 / km)
shoes: salomon sonic pro2(red)

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