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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zac h

In the 7 days ending Mar 10, 2019:

activity # timemileskm+m
  Running - Trail / Road7 3:04:33 21.39(8:38) 34.42(5:22) 266
  Orienteering3 2:34:39 14.15(10:56) 22.78(6:47) 357
  Stretching/Rolling/Core5 1:04:30
  Cycling1 30:34
  Gym1 23:19
  Total11 7:37:35 35.54 57.2 623
  [1-5]9 6:32:09

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MoTuWeThFrSaSu

Sunday Mar 10, 2019 #

Event: Wharncliffe UKOL Long (Northern Champs)
 
1 PM

Running - Trail / Road 14:19 intensity: (1:30 @1) + (6:30 @2) + (6:19 @3) 2.25 km (6:22 / km) +48m 5:45 / km
ahr:143 max:163

Orienteering 53:12 intensity: (18 @1) + (1:02 @2) + (20:44 @3) + (25:31 @4) + (5:37 @5) 8.17 km (6:31 / km) +229m 5:43 / km
ahr:167 max:181 shoes: Icebug7s

Bit of a poor technical performance but physically was nearer whats needed. Feeling in control but a handful of little slips and two proper misses meant is was a 'okay but nothing special' day.

Quickroute

(on 2014 map)

Running - Trail / Road 15:43 intensity: (27 @0) + (4:52 @1) + (10:24 @2) 2.46 km (6:23 / km) +20m 6:08 / km
ahr:123 max:148

Saturday Mar 9, 2019 #

11 AM

Running - Trail / Road 38:40 intensity: (1:04 @0) + (46 @1) + (23:35 @2) + (11:48 @3) + (1:27 @4) 7.48 km (5:10 / km) +72m 4:56 / km
ahr:143 max:174 shoes: Asics Gel Blue

Easy with some strides, with Ali for a bit

Friday Mar 8, 2019 #

10 AM

Stretching/Rolling/Core 13:55 [0]

Thursday Mar 7, 2019 #

11 AM

Running - Trail / Road 42:41 intensity: (1:11 @0) + (1:16 @1) + (20:59 @2) + (15:43 @3) + (3:32 @4) 9.58 km (4:27 / km)
ahr:145 max:174 shoes: Pgs35 White

4*1000m [3]
Chilled out session on the treadmill; at 3:20 for first three then 3:09 for last one. All felt super controlled and HR never went super high. HR dodgy on WD

Stretching/Rolling/Core 8:40 [0]
ahr:86 max:87

6 PM

Running - Trail / Road 11:59 intensity: (37 @0) + (7:05 @1) + (4:17 @2) 1.91 km (6:16 / km) +10m 6:07 / km
ahr:115 max:134

Orienteering 33:27 intensity: (7 @0) + (38 @1) + (13:59 @2) + (18:23 @3) + (20 @4) 4.86 km (6:53 / km) +44m 6:35 / km
ahr:149 max:166

Misty and felt a bit meh. Plenty of good but nothing special.

Running - Trail / Road 11:08 intensity: (2:06 @1) + (9:02 @2) 1.71 km (6:30 / km) +4m 6:26 / km
ahr:125 max:140

Wednesday Mar 6, 2019 #

12 PM

Running - Trail / Road 33:07 intensity: (1:09 @0) + (5:13 @1) + (18:04 @2) + (7:33 @3) + (1:08 @4) 6.38 km (5:11 / km) +76m 4:54 / km
ahr:133 max:171 shoes: Asics Gel Blue

HR strap being weird at the start
6 PM

Stretching/Rolling/Core 15:42 [1]

Tuesday Mar 5, 2019 #

10 AM

Running - Trail / Road 3:43 intensity: (20 @0) + (1:10 @1) + (2:13 @2) 0.74 km (5:01 / km)
ahr:119 max:138

Cycling 30:34 intensity: (17:39 @0) + (12:52 @1) + (3 @2)
ahr:94 max:120

Gym 23:19 intensity: (13:40 @0) + (7:23 @1) + (2:16 @2)
ahr:97 max:131

Just two sets of stuff this week + some plyo

Running - Trail / Road 3:38 intensity: (17 @0) + (17 @1) + (3:04 @2) 0.67 km (5:25 / km) +16m 4:51 / km
ahr:128 max:142

6 PM

Running - Trail / Road 9:35 intensity: (19 @0) + (2:05 @1) + (7:11 @2) 1.23 km (7:46 / km) +21m 7:09 / km
ahr:129 max:146

Orienteering 1:08:00 intensity: (13 @0) + (8 @1) + (19:53 @2) + (46:57 @3) + (49 @4) 9.75 km (6:59 / km) +85m 6:41 / km
ahr:152 max:168

Super nice night training, easy pace. Feeling more confident at night after the racing last weekend - taking some routes running alone where I could and feeling pleased to be clean.
2D ReRun
11 PM

Stretching/Rolling/Core 5:48 [0]

Monday Mar 4, 2019 #

10 PM

Stretching/Rolling/Core 20:25 [1]

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