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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tommig

In the 7 days ending Oct 11:

activity # timemileskm+m
  Commute10 2:52:01 25.79(6:40) 41.51(4:09) 505
  Run2 2:39:05 14.49(10:59) 23.32(6:49) 716
  O - Planning1 2:36:25
  Swimming5 1:13:20 1.32(55:43) 2.12(34:37)
  Cycling1 46:08 9.82(12.8/h) 15.8(20.5/h) 185
  Total14 10:06:59 51.42 82.75 1406
  [1-5]14 8:16:10

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MoTuWeThFrSaSu

Sunday Oct 11 #

11 AM

Run 1:41:09 intensity: (29 @0) + (7:34 @1) + (8:21 @2) + (33:47 @3) + (50:58 @4) 16.97 km (5:58 / km) +340m 5:25 / km
ahr:150 max:172 shoes: Saucony Guide 13

After watching televised Finnish orienteering i had a pang of homesickness so went for a run in leigh woods. Lovely to crash around without a plan, got some proper terrain in too including crashing through some recently felled areas.... some remapping needed in a lot of the woods before we next use it, though permissions unlikely for some time..... then went for a swim in the lake, now just waiting for Sara to get home so i can fire up the sauna and complete the Finnish trio of delights !
1 PM

Swimming 15:14 intensity: (8:47 @0) + (6:26 @1) + (1 @3) 0.45 km (33:51 / km)
ahr:94 max:116

12 degrees

Commute 11:06 intensity: (2:13 @0) + (2:59 @1) + (5:37 @2) + (17 @3) 3.18 km (3:29 / km) +41m 3:17 / km
ahr:115 max:143 shoes: Charge Plug 3

Commute 11:08 intensity: (1:41 @0) + (7:13 @1) + (2:13 @2) + (1 @3) 3.17 km (3:31 / km) +87m 3:05 / km
ahr:109 max:127 shoes: Charge Plug 3

Saturday Oct 10 #

11 AM

Cycling 46:08 intensity: (1:09 @0) + (20:00 @1) + (18:24 @2) + (6:35 @3) 15.8 km (20.5 kph) +185m
ahr:120 max:153 shoes: Renovo

Colder than i had imagined when i left, would have appreciated gloves!
1 PM

Commute 12:14 intensity: (3:28 @0) + (2:44 @1) + (5:29 @2) + (33 @3) 3.16 km (3:53 / km) +41m 3:38 / km
ahr:112 max:140 shoes: Charge Plug 3

Swimming 15:07 intensity: (4:02 @1) + (10:40 @2) + (25 @3) 0.45 km (33:36 / km)
ahr:124 max:139

12 degrees

Commute 11:22 intensity: (2:23 @0) + (5:28 @1) + (3:31 @2) 3.16 km (3:36 / km) +43m 3:22 / km
ahr:108 max:131 shoes: Charge Plug 3

7 PM

Commute 17:11 intensity: (2:49 @0) + (10:00 @1) + (4:21 @2) + (1 @3) 3.05 km (5:38 / km)
ahr:109 max:131 shoes: Charge Plug 3

9 PM

Commute 16:04 intensity: (43 @0) + (7:29 @1) + (7:22 @2) + (30 @3) 3.35 km (4:48 / km) +38m 4:32 / km
ahr:117 max:144 shoes: Charge Plug 3

Friday Oct 9 #

9 AM

Commute 17:02 intensity: (1:37 @0) + (1:03 @1) + (14:06 @2) + (16 @3) 4.36 km (3:55 / km) +70m 3:37 / km
ahr:122 max:140

11 AM

Commute 16:13 intensity: (2:02 @0) + (6:17 @1) + (7:38 @2) + (16 @3) 4.07 km (3:59 / km) +48m 3:46 / km
ahr:114 max:142

Thursday Oct 8 #

12 PM

Commute 9:05 intensity: (3:56 @0) + (5:08 @1) + (1 @3) 2.09 km (4:21 / km) +25m 4:07 / km
ahr:101 max:116 shoes: Charge Plug 3

1 PM

Commute 5:10 intensity: (3:13 @0) + (1:56 @1) + (1 @3) 1.09 km (4:44 / km)
ahr:93 max:109 shoes: Charge Plug 3

Swimming 14:47 intensity: (3:40 @1) + (9:09 @2) + (1:58 @3) 0.43 km (34:13 / km)
ahr:125 max:154

Watch definitely not recording all laps accurately, swam more freestyle than it reckons.... not that much more, but a few more lengths...

Wednesday Oct 7 #

9 AM

O - Planning 2:36:25 intensity: (1:05:32 @0) + (1:14:30 @1) + (10:55 @2) + (5:28 @3)
ahr:101 max:156 shoes: VJ Irocks 2019

3 PM

Swimming 15:03 intensity: (55 @0) + (2:50 @1) + (10:44 @2) + (34 @3) 0.45 km (33:27 / km)
ahr:121 max:139

12.5 degrees

Commute 12:51 intensity: (2:07 @0) + (3:14 @1) + (7:15 @2) + (15 @3) 3.54 km (3:38 / km) +40m 3:26 / km
ahr:117 max:139 shoes: Charge Plug 3

Commute 11:45 intensity: (50 @0) + (5:31 @1) + (5:22 @2) + (2 @3) 3.14 km (3:44 / km) +46m 3:29 / km
ahr:115 max:137 shoes: Charge Plug 3

Tuesday Oct 6 #

12 PM

Commute 7:47 intensity: (52 @0) + (5:35 @1) + (1:19 @2) + (1 @3) 2.0 km (3:53 / km) +15m 3:45 / km
ahr:109 max:123 shoes: Charge Plug 3

Swimming 13:09 intensity: (1:08 @0) + (7:34 @1) + (3:23 @2) + (1:04 @3) 0.34 km (39:08 / km)
ahr:114 max:145

Commute 13:03 intensity: (2:13 @0) + (3:19 @1) + (7:30 @2) + (1 @3) 2.15 km (6:04 / km) +14m 5:52 / km
ahr:115 max:136 shoes: Charge Plug 3

7 PM

Run (BOK Goat Gully Hill reps) 57:56 intensity: (2:42 @0) + (6:23 @1) + (16:27 @2) + (27:19 @3) + (5:05 @4) 6.35 km (9:07 / km) +376m 7:02 / km
ahr:137 max:164 shoes: VJ Irocks 2019

Hill reps with Chris, Carolyn and Ifor. Ifor and I managed 6 reps, Chris 4 and Carolyn 3. Was tough but feels good afterwards!

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