Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AKey

In the 1 days ending Feb 21, 2019:

activity	#	time	miles		km		+m
Running	2	1:13:11	8.97	(8:09)	14.44	(5:04)	310
Cycling	2	32:47	5.28	(9.7/h)	8.49	(15.5/h)	109
Orienteering (Sprint)	1	14:08	2.11	(6:41)	3.4	(4:09)	32
Total	4	2:00:06	16.36	(7:20)	26.33	(4:34)	451

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Thursday Feb 21, 2019 #

9 AM

Running tempo 40:00 [3] 9.84 km (4:04 / km) +295m 3:32 / km
ahr:139 max:173 (injured) shoes: Nike zoom fly (p)

30 min tempo on ALT-G at 75% body weight and 3% incline inc up/down. Started slow and progressed throughout the run.

Running warm up/down 7:11 [1] 1.5 km (4:47 / km)
shoes: Nike zoom fly (p)

5 PM

Cycling 17:14 [1] 4.25 km (14.8 kph) +55m
ahr:131 max:164

6 PM

Running warm up/down 15:00 [1] 1.65 km (9:05 / km)
shoes: Nike zoom fly (p)

Orienteering (Sprint) race 7:22 [4] *** 1.7 km (4:20 / km) +16m 4:08 / km
ahr:171 max:189 shoes: NVII XXC crazy light

Sprint test run #1, 15 sec mistake on one control around some non-existent olive green, otherwise clean

Orienteering (Sprint) race 6:46 [4] *** 1.7 km (3:59 / km) +16m 3:48 / km
ahr:174 max:190 shoes: NVII XXC crazy light

Sprint test run #2, redo of the same course. 36 seconds faster this time around, but excluding mistake on first time around it was only about 20 seconds difference

Running warm up/down 11:00 [1] 1.45 km (7:35 / km) +15m 7:13 / km
shoes: Nike zoom fly (p)

7 PM

Cycling 15:33 [1] 4.24 km (16.4 kph) +54m
ahr:114 max:134

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