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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Henerzz

In the 7 days ending Feb 2, 2020:

activity # timemileskm+m
  Running8 5:06:03 36.72(8:20) 59.1(5:11) 958
  Strength and conditioning 3 2:30:00
  Orienteering 1 1:10:15 6.44(10:55) 10.36(6:47) 356
  Mountain bike 2 50:43 6.69(7.9/h) 10.77(12.7/h) 62
  Yoga1 30:00
  Total12 10:07:01 49.85 80.23 1376
  [1-5]12 8:24:37

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MoTuWeThFrSaSu

Sunday Feb 2, 2020 #

11 AM

Orienteering 1:10:15 intensity: (2:13 @0) + (6:43 @1) + (26:57 @2) + (33:47 @3) + (35 @4) **** 6.44 mi (10:55 / mi) +356m 9:19 / mi
ahr:166 max:195 shoes: VJ BOLD

Really managed to appreciate today how dreadful my navigation is. 20% of the controls were done perfectly, but the remaining 80% had quite terrible mistakes. Im not loosing as much time as I used to on controls, however, I'm still loosing a whole lotta time. If there is any other events I do before British, I will definitely have to focus on slowing down, a lot. But I still really enjoyed the course, nice forest and fast, technical running.

Running warm up/down 6:08 intensity: (6:07 @0) + (1 @3) 0.32 mi (19:10 / mi)
ahr:107 max:125

Saturday Feb 1, 2020 #

9 AM

Running warm up/down 6:20 intensity: (3:59 @0) + (1:24 @1) + (33 @2) + (24 @3) 0.27 mi (23:26 / mi) +16m 19:52 / mi
ahr:135 max:157

Running tempo (CADENCE aimed at 180.) 17:45 intensity: (33 @0) + (3 @1) + (1:08 @2) + (14:48 @3) + (1:10 @4) + (3 @5) 3.11 mi (5:42 / mi) +49m 5:27 / mi
ahr:176 max:210 shoes: F-lite 195

Not the fastest, but just focused on having a high cadence. Got chased by Fly on one of the straights so had to stop and make her run back to Dad.

Friday Jan 31, 2020 #

2 PM

Running (Recovery. ) 50:29 intensity: (6:43 @0) + (25:13 @1) + (11:34 @2) + (5:37 @3) + (41 @4) + (41 @5) ** 5.77 mi (8:45 / mi) +230m 7:47 / mi
ahr:152 max:209

Up to broc hill, then up to broc coppice and back at 180spm.
9 PM

Strength and conditioning 30:00 [3]

Short strength session because I wanted to sort school notes out and revise a little.

Thursday Jan 30, 2020 #

9 AM

Running (Cadence counting. ) 21:12 [2] 2.63 mi (8:04 / mi) +44m 7:40 / mi
shoes: X-tallon 225

Cadence is very low @ about 160-170 rpm. Needs to be 180-185 for efficiency. No wonder I have bad technique.
2 PM

Running 1:09:39 intensity: (1:15 @0) + (8:11 @1) + (25:09 @2) + (35:04 @3) 9.51 mi (7:19 / mi) +248m 6:47 / mi
ahr:166 max:181 shoes: F-lite 195

Lap 1-warm up

Lap 2-tempo at 180bpm

Lap 3-warm down.

Felt good trying to go at a better cadence, but arms got tired at the speed.

Wednesday Jan 29, 2020 #

10 AM

Running (Easy ) 1:14:42 intensity: (18:14 @0) + (17:48 @1) + (29:25 @2) + (8:45 @3) + (14 @4) + (16 @5) ** 8.14 mi (9:11 / mi) +330m 8:09 / mi
ahr:152 max:198 shoes: XTRM (2nd pair)

Pretty good run up to the trig with Fly. She was running well up to the golf club.
9 PM

Strength and conditioning 1:00:00 [3]

Tuesday Jan 28, 2020 #

5 PM

Mountain bike 29:51 intensity: (29:50 @0) + (1 @3) 3.18 mi (6.4 mph) +24m
ahr:47 max:47

Ride home.
6 PM

Running 28:21 intensity: (13:55 @0) + (6:31 @1) + (2:39 @2) + (4:58 @3) + (18 @4) 3.27 mi (8:40 / mi)
ahr:143 max:186

First run with CandS. Pretty good set of fast 400s but accidentally stopped watch, so only recorded half.

Mountain bike 20:52 intensity: (19:35 @0) + (1:07 @1) + (10 @3) 3.51 mi (10.1 mph) +38m
ahr:120 max:154

Ride to track.

Monday Jan 27, 2020 #

Strength and conditioning 1:00:00 [3]

‘Lore of running’ session.
9 AM

Running 31:27 [3] 3.7 mi (8:30 / mi) +42m 8:12 / mi
(rest day)

Nice recovery 30 down canal with Dog before all the rain.

Yoga 30:00 [3]

I don’t think I’m going to put every time I do yoga on attack point anymore. It’s 20-30minutes daily anyway. I just think it’s going to look messy on AP if I put it on everyday.

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