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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AKey

In the 7 days ending Mar 18, 2019:

activity # timemileskm+m
  Running7 5:05:19 30.45(10:02) 49.0(6:14) 948
  Orienteering1 1:10:00 5.47(12:48) 8.8(7:57) 254
  Orienteering (Sprint)3 59:00 8.82(6:41) 14.2(4:09) 339
  Cycling2 46:35 10.87(14.0/h) 17.5(22.5/h)
  Total8 8:00:54 55.61(8:39) 89.5(5:22) 1541

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TuWeThFrSaSuMo

Monday Mar 18, 2019 #

12 PM

Running 51:12 [2] 8.75 km (5:51 / km) +167m 5:21 / km
ahr:130 max:159 shoes: Nike zoom fly (p)

Sunday Mar 17, 2019 #

10 AM

Running warm up/down 25:15 [1] 3.4 km (7:26 / km) +70m 6:44 / km
shoes: Nike zoom fly (p)

Orienteering (Sprint) race (MOC) 16:07 [4] *** 4.2 km (3:50 / km) +100m 3:26 / km
ahr:171 max:187 shoes: NVII XXC crazy light

MOC day 3. Made a dumb mistake so was behind today

Running warm up/down 17:15 [1] 2.6 km (6:38 / km) +30m 6:16 / km
shoes: NVII XXC crazy light

5 PM

Running 1:04:00 [2] 9.8 km (6:32 / km) +410m 5:24 / km
ahr:131 max:166 shoes: Nike zoom fly (p)

Dingli cliffs, absolutely stunning. We got a bit lost and bush bashed a fair bit though

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

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