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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Key

In the 7 days ending Feb 24:

activity # timemileskm+m
  Cycling6 5:13:47 76.62(4:06) 123.31(2:33) 539
  Running8 3:58:19 31.85(7:29) 51.26(4:39) 1314
  S/C3 2:30:00
  Orienteering4 2:20:42 16.81(8:22) 27.06(5:12) 527
  Pool running1 1:00:00
  Total19 15:02:48 125.29 201.63 2380

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MoTuWeThFrSaSu

Sunday Feb 24 #

10 AM

Running warm up/down 15:00 [1] 2.1 km (7:09 / km) +41m 6:30 / km
shoes: NVII F2

Orienteering race 49:40 [3] *** 9.5 km (5:14 / km) +250m 4:37 / km
ahr:165 max:182 shoes: NVII F2

Bunjil O race, took it a little easy
11 AM

Orienteering 49:00 [3] *** 7.64 km (6:25 / km) +175m 5:45 / km
ahr:155 max:176 shoes: NVII F2

Orienteering (Collecting controls) 5:44 [2] ** 0.8 km (7:10 / km) +20m 6:22 / km
shoes: NVII F2

Saturday Feb 23 #

8 AM

Running warm up/down 13:00 [1] 1.61 km (8:04 / km) +22m 7:33 / km
shoes: Nike zoom fly (p)

Running tempo 18:26 [4] 5.04 km (3:39 / km) +46m 3:30 / km
ahr:169 max:188 shoes: Nike zoom fly (p)

Parkrun pacing Jensen

Running tempo 9:09 [4] 2.5 km (3:40 / km) +15m 3:33 / km
ahr:166 max:180 shoes: Nike zoom fly (p)

A wee bit extra

Running warm up/down 10:15 [1] 1.8 km (5:42 / km) +10m 5:32 / km
shoes: Nike zoom fly (p)

9 AM

Running warm up/down 4:00 [1] 0.7 km (5:43 / km) +10m 5:20 / km
shoes: NVII XXC crazy light

Orienteering race 15:40 [4] **** 4.13 km (3:48 / km) +40m 3:37 / km
shoes: NVII XXC crazy light

Sick as area! Forgot to start watch until #3, time was 15:40, and distance was 4.1km. Bad mistake on #22, just ran into the wrong courtyard (30-35) secs

Orienteering intervals 6:30 [4] **** 1.59 km (4:05 / km) +10m 3:58 / km
shoes: NVII XXC crazy light

4 PM

Cycling 1:00:00 [1] 23.0 km (2:37 / km)
(injured)

Easy spin. Pulled up a bit sore after this morning running

Friday Feb 22 #

8 AM

Running 15:00 [1] 2.8 km (5:21 / km) +16m 5:13 / km
ahr:139 max:157 shoes: Nike zoom fly (p)

10 AM

S/C 50:00 [2]

Thursday Feb 21 #

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 (4:03 / km) +55m 3:49 / km
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 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 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 (3:40 / km) +54m 3:27 / km
ahr:114 max:134

Wednesday Feb 20 #

10 AM

S/C 50:00 [2]
(injured)

6 PM

Running 20:18 [1] 3.72 km (5:27 / km) +17m 5:20 / km
ahr:136 max:166 shoes: Nike zoom fly (p)

8 PM

Cycling 41:00 [1] 16.0 km (2:34 / km)
ahr:110 max:171 (injured)

Tuesday Feb 19 #

11 AM

Running intervals 1:00:00 [4] 16.55 km (3:38 / km) +827m 2:54 / km
ahr:152 max:192 (injured) shoes: Nike zoom fly (p)

ALT-G intervals, 7xmile (1:00). At 75% weight and 5% incline
5 PM

Cycling 2:00:00 [2] 50.22 km (2:23 / km) +430m 2:17 / km
ahr:132 max:166 (injured)

Felt pretty horrible

Monday Feb 18 #

9 AM

Cycling intervals 14:00 [4] 8.6 km (1:38 / km)
ahr:152 max:187 (injured)

Mid easy spin ints. Just to turn legs over

Cycling 46:00 [2] 17.0 km (2:42 / km)
ahr:114 max:162 (injured)

12 PM

S/C 50:00 [2]
(injured)

5 PM

Pool running 1:00:00 [2]
(injured)

Easy pool run with a few surges

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