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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AKey

In the 7 days ending Mar 16, 2019:

activity # timemileskm+m
  Running6 4:10:37 26.13(9:35) 42.05(5:58) 646
  Cycling4 2:37:35 41.32(15.7/h) 66.5(25.3/h)
  Orienteering2 1:57:00 9.01(12:59) 14.5(8:04) 469
  Orienteering (Sprint)2 42:53 6.21(6:54) 10.0(4:17) 239
  Total9 9:28:05 82.67(6:52) 133.05(4:16) 1354

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SuMoTuWeThFrSa

Saturday Mar 16, 2019 #

3 PM

Running warm up/down 23:40 [1] 3.3 km (7:10 / km) +45m 6:43 / km
shoes: Nike zoom fly (p)

Orienteering (Sprint) race (MOC) 19:51 [4] *** 4.7 km (4:13 / km) +119m 3:45 / km
ahr:170 max:190 shoes: NVII XXC crazy light

MOC day 2. Longer sprint, pretty happy with the run, just no speed in my legs.
C • very impresive 1

Running warm up/down 13:00 [1] 1.7 km (7:39 / km)
shoes: Nike zoom fly (p)

Friday Mar 15, 2019 #

Event: MOC Championships
 
5 PM

Running warm up/down 14:30 [1] 2.6 km (5:35 / km) +42m 5:10 / km
shoes: Nike zoom fly (p)

Orienteering (Sprint) race (MOC) 23:02 [4] **** 5.3 km (4:21 / km) +120m 3:54 / km
ahr:150 max:182 shoes: NVII XXC crazy light

MOC day 1. Today didn’t count for overall so went a little easy. Crazy area though!!

Running warm up/down 11:21 [1] 1.7 km (6:41 / km) +36m 6:02 / km
shoes: Nike zoom fly (p)

Thursday Mar 14, 2019 #

Note
(rest day)

Travel day

Wednesday Mar 13, 2019 #

5 PM

Cycling 31:00 [1] 11.0 km (21.3 kph)

Running (Snow) 36:06 [2] 5.6 km (6:27 / km) +148m 5:42 / km
ahr:124 max:136 shoes: NVII W-spike

Very very easy. A little bit in forest

Tuesday Mar 12, 2019 #

8 AM

Orienteering 1:10:00 [2] ** 8.8 km (7:57 / km) +254m 6:57 / km
ahr:144 max:167 shoes: NVII F1

Putting out tapes with janne
4 PM

Running warm up/down 20:00 [1] 2.3 km (8:42 / km)
shoes: Nike zoom fly (p)

Inc stretching and all that

Running intervals 29:00 [4] 7.25 km (4:00 / km)
ahr:157 max:192 shoes: Nike zoom fly (p)

Ints on an indoor track with Turun suunnistajat. Small session to get back into running in circles, haven't done it in months. 5x1000 (5 min cycle) + 1 x 500. 3:25,15,09,06,03, 1:27. Was meant to be 5 x 500m, but got the runs and felt very sick so stopped early.

Cycling warm up/down 15:35 [2] 6.5 km (25.0 kph)

Couldn't do a cool down running because stomach, so got on the bike

Monday Mar 11, 2019 #

12 PM

Running 56:00 [2] 9.6 km (5:50 / km) +315m 5:01 / km
shoes: NVII W-spike

Mostly on snow-covered tracks, 20-30% in forest
3 PM

Cycling 35:00 [1] 14.0 km (24.0 kph)

Sunday Mar 10, 2019 #

10 AM

Running long (Snow/ Forest) 47:00 [2] 8.0 km (5:53 / km) +60m 5:40 / km
shoes: NVII W-spike

Long run part 1 (forest and snow)

Orienteering long (Snow) 47:00 [2] *** 5.7 km (8:15 / km) +215m 6:56 / km
shoes: NVII W-spike

Long run part 2 (orienteering in snow)
5 PM

Cycling warm up/down 20:00 [1] 8.0 km (24.0 kph)

Up

Cycling intervals 45:00 [4] 23.0 km (30.7 kph)

2x20min progressive (5) on the spinner

Cycling warm up/down 11:00 [1] 4.0 km (21.8 kph)

Down

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