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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andfall

In the 7 days ending Jul 21:

activity # timemileskm+m
  Running5 4:20:05 27.11(9:36) 43.63(5:58) 2112
  HIll Walk/Run1 1:42:38 7.47(13:45) 12.01(8:33) 1014
  S&C2 1:40:00
  Cycling2 52:02 11.93(4:22) 19.2(2:43) 245
  Cross Trainer1 41:08
  Total11 9:15:53 46.51 74.85 3371
  [1-5]9 7:27:35

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MoTuWeThFrSaSu

Saturday Jul 20 #

5 PM

Running 1:41:13 intensity: (7 @0) + (29 @1) + (39:26 @2) + (47:25 @3) + (11:37 @4) + (2:09 @5) 16.22 km (6:14 / km) +1085m 4:41 / km
ahr:137 max:169 shoes: Salomon S/LAB ultra

Friday Jul 19 #

7 AM

Running 21:08 intensity: (36 @1) + (20:32 @2) 4.18 km (5:03 / km) +45m 4:48 / km
ahr:121 max:134 shoes: NB1080#5 (Black)

6 PM

Running 15:21 intensity: (18 @0) + (1:02 @1) + (11:53 @2) + (2:08 @3) 3.01 km (5:06 / km) +26m 4:53 / km
ahr:124 max:142 shoes: NB1080#5 (Black)

Thursday Jul 18 #

8 AM

S&C 40:00 [0]

5 PM

Cross Trainer 41:08 intensity: (51 @0) + (4:20 @1) + (23:50 @2) + (8:39 @3) + (3:26 @4) + (2 @5)
ahr:124 max:160

Wednesday Jul 17 #

6 AM

Running 25:16 intensity: (12 @0) + (5 @1) + (47 @2) + (8:06 @3) + (9:27 @4) + (6:39 @5) 5.07 km (4:59 / km) +43m 4:47 / km
ahr:151 max:166 shoes: NB1080#5 (Black)

5 PM

Running 25:33 intensity: (7 @0) + (7 @1) + (5:16 @2) + (6:50 @3) + (11:14 @4) + (1:59 @5) 5.13 km (4:59 / km) +81m 4:37 / km
ahr:146 max:163 shoes: NB1080#5 (Black)

Running (Hills) 1:11:34 intensity: (8 @1) + (10:01 @2) + (20:57 @3) + (20:21 @4) + (20:07 @5) 10.01 km (7:09 / km) +834m 5:03 / km
ahr:150 max:182 shoes: Saucony P8 (blue)

Tuesday Jul 16 #

Note

Legs felt like mince after yesterday's massage. Walked to and from station.
4 PM

S&C 1:00:00 [0]

Monday Jul 15 #

10 AM

HIll Walk/Run 1:42:38 intensity: (3:13 @0) + (40:44 @1) + (53:00 @2) + (5:41 @3) 12.01 km (8:33 / km) +1014m 6:00 / km
ahr:114 max:142 shoes: Saucony P7 #2 (Green)

2 PM

Cycling 26:42 intensity: (36 @0) + (2:47 @1) + (12:35 @2) + (10:08 @3) + (36 @4) 9.67 km (2:46 / km) +173m 2:32 / km
ahr:128 max:151

Cycling 13:06 intensity: (2:11 @0) + (7:23 @1) + (3:32 @2) 4.98 km (2:38 / km) +25m 2:34 / km
ahr:99 max:123

3 PM

Note

Massage - Extended to 90mins as 1hr wasn't enough time to sort out various tight bits.
5 PM

Cycling 12:14 intensity: (43 @0) + (8:52 @1) + (2:37 @2) + (2 @3) 4.56 km (2:41 / km) +47m 2:33 / km
ahr:103 max:135

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