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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Henerzz

In the 7 days ending May 10, 2020:

activity # timemileskm+m
  Mountain bike 5 12:49:15 83.56(6.5/h) 134.47(10.5/h) 2175
  Running9 6:39:31 48.5(8:14) 78.05(5:07) 2047
  Orienteering 1 28:08 2.62(10:44) 4.22(6:40) 192
  Total14 19:56:54 134.68(8:53) 216.74(5:31) 4413
  [1-5]14 18:46:14

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Sunday May 10, 2020 #

10 AM

Running long (Hilly ) 1:55:47 intensity: (6:17 @0) + (31:00 @1) + (1:10:43 @2) + (7:47 @3) 13.38 mi (8:39 / mi) +1028m 6:59 / mi
ahr:156 max:172

Challenged myself to finding 1000m of climb within two hours, without going up the same climb twice. Wasn’t actually as physically and practically hard as I thought it would be and I felt pretty strong throughout, but it all hit after I finished and I struggled running home. But it was still a very enjoyable and different long run.
12 PM

Running warm up/down (Walk) 37:00 intensity: (33:56 @0) + (2:16 @1) + (48 @3) 3.54 mi (10:27 / mi) +72m 9:50 / mi
ahr:130 max:147

Was pretty tired so I walked from Brocton.

Saturday May 9, 2020 #

11 AM

Running tempo (threshold. ) 24:09 intensity: (1:38 @2) + (20:33 @3) + (1:58 @4) 3.81 mi (6:20 / mi) +91m 5:54 / mi
ahr:178 max:186 shoes: S-lab sense 7

Was a bit mardy this morning so I needed to get out. Felt fast. ground conditions were pretty sandy and the heat was so hot, so I ran toppless to get a tan. Don't have a clue where to go on long run tomorrow, maybe the Milford 21 route.

Running warm up/down 18:51 intensity: (2:02 @0) + (7:26 @1) + (7:23 @2) + (2:00 @3) 2.53 mi (7:27 / mi) +58m 6:57 / mi
ahr:153 max:170

12 PM

Running warm up/down 15:19 intensity: (15 @0) + (6:10 @1) + (7:42 @2) + (1:12 @3) 1.61 mi (9:31 / mi) +25m 9:05 / mi
ahr:153 max:161

6 PM

Mountain bike 1:39:03 [2] 16.18 mi (9.8 mph) +579m

Nice little ride. Trails were riding prime.

Friday May 8, 2020 #

2 PM

Mountain bike 2:47:43 [3] 18.29 mi (6.5 mph) +560m

Recovery ride with Dad. Felt pretty good.

Thursday May 7, 2020 #

10 AM

Running tempo 43:29 intensity: (26 @0) + (2:53 @1) + (31:33 @2) + (8:37 @3) 5.77 mi (7:32 / mi) +280m 6:33 / mi
ahr:163 max:175 shoes: XTRM (2nd pair)

Nice route, but really humid for the first half. Probably a bit on the easy side, but it’s not like I have any races to focus on speed that much. Terrain was good, some steep, power hiked hills with fairly sketchy descents and some more fast running sections. The Vjs are pretty worn too now, so might order some cheap training shoes soon. Overall, it was a really enjoyable run.

Running warm up/down 17:36 intensity: (12:22 @0) + (4:17 @1) + (57 @3) 2.23 mi (7:54 / mi) +53m 7:21 / mi
ahr:137 max:152

11 AM

Running warm up/down 15:07 intensity: (4:07 @0) + (9:38 @1) + (1:22 @3) 1.72 mi (8:47 / mi) +23m 8:26 / mi
ahr:143 max:151

The women who pushes her dog in the pram seems more normal than most of the ‘fair weather’ walkers around Walton now.
4 PM

Mountain bike 4:00:00 [2] 21.0 mi (5.3 mph)

Another nice ride up to blue spade. Watch had no battery

Wednesday May 6, 2020 #

12 PM

Orienteering 28:08 intensity: (1:33 @0) + (4:33 @1) + (12:48 @2) + (9:14 @3) *** 2.62 mi (10:44 / mi) +192m 8:45 / mi
ahr:161 max:176 shoes: X-tallon 225

Really good O around Brocton. Was a bit sceptical about wearing shorts, but it was fine. All the bracken was low enough for it to be runnable on the deer trods and I managed to run each hill without power hiking which was good too. Navigation was pretty spot on. Hopefully slowing down the running has clicked now and I will be able to navigate properly.

Running warm up/down 20:35 intensity: (4:56 @0) + (8:54 @1) + (5:29 @2) + (1:16 @3) 2.6 mi (7:55 / mi) +108m 7:01 / mi
ahr:147 max:170

1 PM

Running warm up/down 21:28 intensity: (4:46 @0) + (12:46 @1) + (2:33 @2) + (1:23 @3) 2.49 mi (8:37 / mi) +81m 7:50 / mi
ahr:147 max:161

5 PM

Mountain bike 51:57 [3] 8.23 mi (9.5 mph) +322m

Tuesday May 5, 2020 #

2 PM

Running warm up/down 19:47 [1] 2.28 mi (8:41 / mi) +46m 8:10 / mi

Running intervals (10x2min(1min rest)) 29:12 [4] 3.93 mi (7:26 / mi) +80m 6:59 / mi
shoes: S-lab sense 7

Bit of an easier speed session today after the virtual Alevel Pe lesson this morning! Ultimately, the session felt good. Speed wasn’t there because of the conditions (windy and sandy) but I felt healthy and cadence was ‘good’ too. Might go on bike with dad if he’s going after work, but if he’s not I will take Fly for a walk.

Running warm up/down 21:11 [1] 2.61 mi (8:07 / mi) +102m 7:14 / mi

Monday May 4, 2020 #

4 PM

Mountain bike 3:30:32 [3] 19.86 mi (5.7 mph) +714m

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