Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CML

In the 7 days ending May 20, 2018:

activity	#	time	miles		km		+m
Running	2	1:30:22	8.71	(10:22)	14.02	(6:27)
Trail Running	1	1:00:55	4.68	(13:01)	7.53	(8:05)
Circuit	1	1:00:00
Orienteering	1	47:45	2.81	(17:00)	4.52	(10:34)	140
Total	5	4:19:02	16.2		26.07		140

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Sunday May 20, 2018 #

11 AM

Orienteering race 47:45 [4] *** 4.52 km (10:34 / km) +140m 9:09 / km
ahr:177 max:193 shoes: Inov-8 Xalon 212 Black

Hong Kong Orienteering Ranking League 2018
(Middle)

Saturday May 19, 2018 #

10 AM

Trail Running 1:00:55 [1] 7.53 km (8:05 / km)
ahr:139 max:165 shoes: Adizero Adios Boost 3

Cross Country Run

Friday May 18, 2018 #

8 PM

Running 49:05 [1] 8.02 km (6:07 / km)
ahr:141 max:162 shoes: Adizero Adios Boost 3

Easy Run

Thursday May 17, 2018 #

8 PM

Running intervals 41:17 [5] 6.0 km (6:53 / km)
ahr:163 max:199 shoes: Adizero Adios Boost 3

2km 8:25.9 AHR:166 MaxHR:187
Rest: 4:16.2
1.6km 6:12.2 AHR:184 MaxHR:193
Rest: 3:11:11
(Fail) 1:05.4
Rest:4:35:58
1.2 km 4:58.1 AHR:178 MaxHR:189
Rest: 2:31.1
0.8km 2:54.3 AHR:184 MaxHR:194
Rest: 1:28.6
0.4km 1:17.5 AHR:182 MaxHR:199

Tuesday May 15, 2018 #

Circuit 1:00:00 [2]
shoes: Adizero Adios Boost 3

Set A:
climb position leg swings x 15 per leg
Gym ball toe tuck x 15

Set B:
Gym XT x 10
Step-up Box x 8 per leg (16 kg)

Set A x 3
Set B x 3

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