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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andrew_elwood

In the 7 days ending Nov 8:

activity # timemileskm+m
  Running6 2:32:33 19.37(7:52) 31.18(4:54) 295
  Orienteering2 1:05:10 4.95(13:11) 7.96(8:11) 207
  Strength & Conditioning1 30:00
  Total8 4:07:43 24.32 39.14 502
averages - rhr:50

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MoTuWeThFrSaSu

Friday Nov 6 #

4 PM

Running (Easy Run) 33:20 [3] 6.81 km (4:54 / km) +76m 4:38 / km
ahr:149 max:176 rhr:50 shoes: New Balance FF Tempo

Thursday Nov 5 #

5 PM

Running (Easy Run) 41:54 [3] 8.19 km (5:07 / km) +108m 4:48 / km
ahr:154 max:178 rhr:52 shoes: Inov-8 X-Talon 212 CL

Wednesday Nov 4 #

1 PM

Running (Warm Up) 9:42 [3] 1.95 km (4:58 / km) +25m 4:40 / km
ahr:157 max:175 rhr:50 shoes: New Balance FF Tempo

2 PM

Orienteering 17:55 [4] 2.38 km (7:32 / km) +75m 6:30 / km
ahr:168 max:183 rhr:50 shoes: VJ Supra

Focusing on smooth running and minimising mistakes. Went really well.

Orienteering 27:31 [3] 3.2 km (8:36 / km) +90m 7:32 / km
ahr:161 max:184 rhr:50 shoes: VJ Supra

Longer course focusing on the same things and having a solid attackpoint for every control before leaving the previous control.
3 PM

Orienteering 19:44 [4] 2.38 km (8:17 / km) +42m 7:37 / km
ahr:160 max:180 rhr:50 shoes: VJ Supra

This course was designed to be done trying to avoid using paths and going off contours and as straight as possible. I found it really good and my nav was really good. Only had to use paths to get round some very thick patches of holly.

Running (Warm Down) 6:19 [2] 1.29 km (4:54 / km)
ahr:144 max:158 shoes: New Balance FF Tempo

Tuesday Nov 3 #

5 PM

Running (Warm Up) 12:54 [2] 2.37 km (5:27 / km) +12m 5:19 / km
ahr:149 max:166 rhr:50 shoes: New Balance FF Tempo

Running (Intervals) 37:30 [5] 8.4 km (4:28 / km) +62m 4:18 / km
ahr:165 max:183 rhr:50 shoes: New Balance FF Tempo

5k Pyramid session:

1,2,3,4,5,4,3,2,1mins with half rep recovery.

Felt really good. Settled in to a very consistent rhythm each rep averaging around 3:56/km each rep.
6 PM

Running (Warm Down) 10:54 [2] 2.17 km (5:01 / km) +12m 4:53 / km
ahr:151 max:169 rhr:50 shoes: New Balance FF Tempo

Monday Nov 2 #

3 PM

Strength & Conditioning (Legs) 30:00 [1]

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