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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FrankTownley

In the 7 days ending Apr 21:

activity # timemileskm+m
  Orienteering3 1:02:04 6.74(9:12) 10.85(5:43) 6261 /67c91%
  Cross training1 25:03
  Running trail/terrain2 17:04 2.03(8:26) 3.26(5:14) 26
  Total4 1:44:11 8.77 14.11 8861 /67c91%
  [1-5]4 1:42:54

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MoTuWeThFrSaSu

Sunday Apr 21 #

Note
(rest day)

Saturday Apr 20 #

10 AM

Orienteering 34:22 intensity: (7 @0) + (16 @1) + (16 @2) + (54 @3) + (4:00 @4) + (28:49 @5) 4.97 km (6:55 / km) +35m 6:41 / km
ahr:194 max:206 spiked:17/22c shoes: Inov8 mudclaw

Friday Apr 19 #

Event: JK 2019
 
1 PM

Orienteering 14:50 intensity: (9 @1) + (8 @3) + (54 @4) + (13:39 @5) 3.39 km (4:23 / km) +13m 4:18 / km
ahr:199 max:217 spiked:26/26c shoes: Nike flats

Thursday Apr 18 #

8 PM

Running trail/terrain 14:23 intensity: (13 @0) + (6 @1) + (1:26 @2) + (7:52 @3) + (3:50 @4) + (56 @5) 2.77 km (5:11 / km) +16m 5:03 / km
ahr:159 max:202 shoes: Nike flats

Monday Apr 15 #

11 AM

Cross training 11:06 intensity: (40 @0) + (18 @1) + (8:57 @2) + (1:09 @3) + (2 @4)
ahr:133 max:166

Running trail/terrain warm up/down 2:41 intensity: (12 @1) + (27 @2) + (2:02 @3) 0.49 km (5:30 / km) +10m 5:00 / km
ahr:145 max:160 shoes: Nike flats

Orienteering 4:39 intensity: (6 @0) + (15 @1) + (46 @2) + (3:32 @3) 0.93 km (5:00 / km) +14m 4:40 / km
ahr:141 max:157 spiked:8/8c shoes: Nike flats

Orienteering 8:13 intensity: (11 @0) + (5 @1) + (2:08 @2) + (5:49 @3) 1.57 km (5:15 / km)
ahr:145 max:156 spiked:10/11c shoes: Nike flats

Cross training 13:57 intensity: (29 @1) + (38 @2) + (12:50 @3)
ahr:149 max:160

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