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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zac h

In the 7 days ending Feb 27, 2019:

activity # timemileskm+m
  Running - Trail / Road6 3:43:52 25.11(8:55) 40.41(5:32) 371
  Orienteering2 2:05:59 9.65(13:03) 15.53(8:07) 154
  Stretching/Rolling/Core4 1:29:05
  Gym1 57:04
  Cycling1 52:18
  Cross Training1 30:11
  Total11 9:38:29 34.76 55.94 524
  [1-5]9 7:31:00

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ThFrSaSuMoTuWe

Wednesday Feb 27, 2019 #

11 AM

Running - Trail / Road 27:28 intensity: (1:50 @0) + (6:22 @1) + (18:41 @2) + (35 @3) 5.45 km (5:02 / km) +62m 4:46 / km
ahr:123 max:152 shoes: Asics Gel Blue

6 PM

Running - Trail / Road 5:07 intensity: (19 @0) + (1:23 @1) + (2:08 @2) + (1:17 @3) 0.83 km (6:08 / km) +26m 5:19 / km
ahr:142 max:166

Orienteering 1:02:07 intensity: (9 @0) + (4:15 @1) + (47:40 @2) + (10:03 @3) 6.47 km (9:36 / km) +66m 9:08 / km
ahr:138 max:162

Night Orienteering session with Lidingo (to celebrate someones birthday). Orienteering okay but some huge misses.
C • "Orienteering okay" 3

Running - Trail / Road 4:23 intensity: (3:57 @2) + (26 @3) 0.73 km (6:03 / km) +21m 5:17 / km
ahr:134 max:151

Orienteering 6:37 intensity: (20 @1) + (3:40 @2) + (2:37 @3) 0.85 km (7:47 / km)
ahr:146 max:157

MicrO

Tuesday Feb 26, 2019 #

11 AM

Cross Training 30:11 intensity: (7:33 @0) + (11:17 @1) + (11:21 @2)
ahr:111 max:139

Gym 57:04 intensity: (40:40 @0) + (15:43 @1) + (41 @2)
ahr:89 max:124

10 PM

Stretching/Rolling/Core 14:17 [0]

Monday Feb 25, 2019 #

12 PM

Stretching/Rolling/Core 14:56 [0]

5 PM

Running - Trail / Road 16:23 intensity: (3:23 @1) + (13:00 @2) 2.95 km (5:34 / km) +43m 5:11 / km
ahr:128 max:140

Running - Trail / Road 1:08:34 intensity: (5:25 @0) + (14:40 @1) + (13:58 @2) + (8:45 @3) + (25:46 @4) 10.8 km (6:21 / km)
ahr:142 max:175 shoes: Pgs35 White

10*1000m [2]
Indoors. Aiming for 3:20s. Was within range 3:17-3:20 for all reps.
3:20, 20, 19, 19, 19, 19, 19, 17, 19, 17
Hard session but always felt in control. Not many out tonight so on own for most.
C • Phat 2

Running - Trail / Road 17:05 intensity: (1:13 @1) + (15:52 @2) 2.93 km (5:49 / km) +54m 5:20 / km
ahr:130 max:142

Sunday Feb 24, 2019 #

1 PM

Running - Trail / Road 9:17 intensity: (1:09 @0) + (1:15 @1) + (5:26 @2) + (1:27 @3) 1.88 km (4:57 / km)
ahr:135 max:177 shoes: Asics Gel Blue

To gym

Cycling 52:18 intensity: (18:22 @0) + (20:29 @1) + (13:27 @2)
ahr:109 max:149

Running - Trail / Road 4:28 intensity: (19 @0) + (33 @1) + (3:36 @2) 0.83 km (5:24 / km) +16m 4:56 / km
ahr:124 max:138 shoes: Asics Gel Blue

Saturday Feb 23, 2019 #

10 AM

Running - Trail / Road 10:37 intensity: (1:36 @0) + (4:11 @1) + (4:50 @2) 1.56 km (6:49 / km) +39m 6:04 / km
ahr:116 max:137 shoes: Icebug7s

Orienteering 57:15 intensity: (1:32 @1) + (7:05 @2) + (35:16 @3) + (13:22 @4) 8.21 km (6:58 / km) +88m 6:37 / km
ahr:158 max:172 shoes: Icebug7s

Quickroute

O intervals with the club. Legs feeling a little tried but okay. Punched wrong forking at #3.

Running - Trail / Road 7:05 intensity: (32 @0) + (6:33 @1) 0.93 km (7:38 / km) +18m 6:57 / km
ahr:108 max:117 shoes: Icebug7s

Friday Feb 22, 2019 #

Stretching/Rolling/Core 43:00 intensity: (6:00 @0) + (37:00 @1)

Thursday Feb 21, 2019 #

1 PM

Stretching/Rolling/Core 16:52 intensity: (13:00 @0) + (3:52 @1)

6 PM

Running - Trail / Road 11:29 intensity: (48 @0) + (1:37 @1) + (9:04 @2) 2.19 km (5:15 / km) +22m 5:00 / km
ahr:128 max:148 shoes: Pgs35 White

Running - Trail / Road 34:13 intensity: (34 @0) + (2:32 @1) + (7:03 @2) + (12:54 @3) + (11:10 @4) 8.02 km (4:16 / km) +70m 4:05 / km
ahr:153 max:174 shoes: Pgs35 White

Lidingö session. Holding back a lot especially on the last 2 sets, really keen not to overcook things after a big weeks last week. Quite cold out but no slush on cycle path so was all fine (except for not being able to feel face)
4* ( 5min [1] 1min [2] )

Running - Trail / Road 7:43 intensity: (3:02 @1) + (4:41 @2) 1.32 km (5:50 / km)
ahr:121 max:132 shoes: Pgs35 White

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