Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AKey

In the 7 days ending Mar 24, 2019:

activity	#	time	miles		km		+m
Running	11	6:52:37	37.91	(10:53)	61.01	(6:46)	1622
Orienteering (Sprint)	11	3:56:48	26.92	(8:48)	43.32	(5:28)	1633
S/C	1	15:00
Total	14	11:04:25	64.83		104.33		3255

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Sunday Mar 24, 2019 #

10 AM

Running warm up/down 20:00 [1] 2.0 km (10:00 / km) +50m 8:53 / km
shoes: Nike zoom fly (p)

Orienteering (Sprint) race (Benevento) 18:50 [3] ** 4.62 km (4:05 / km) +75m 3:46 / km
ahr:151 max:178 shoes: NVII XXC crazy light

Absolutely knackered so took it pretty easy. Nice to run around the city center

Running warm up/down 14:17 [1] 1.5 km (9:31 / km) +15m 9:04 / km
shoes: Nike zoom fly (p)

Saturday Mar 23, 2019 #

10 AM

Running warm up/down 23:10 [1] 3.75 km (6:11 / km) +5m 6:08 / km
shoes: NVII XXC crazy light

Orienteering (Sprint) race (Paestum) 13:47 [4] *** 3.6 km (3:50 / km) +15m 3:45 / km
shoes: NVII XXC crazy light

Running warm up/down 21:21 [1] 2.2 km (9:42 / km) +10m 9:29 / km
shoes: NVII XXC crazy light

4 PM

Running (Vesuvius) 1:42:42 [3] 17.0 km (6:02 / km) +865m 4:49 / km
ahr:151 max:169 shoes: Nike zoom fly (p)

Up and back down

Friday Mar 22, 2019 #

10 AM

Orienteering (Sprint) 26:00 [3] **** 4.44 km (5:51 / km) +218m 4:42 / km
shoes: Nike zoom fly (p)

Sprint memory sorta thingo

4 PM

Running warm up/down 18:11 [1] 2.61 km (6:58 / km)
shoes: Nike zoom fly (p)

Orienteering (Sprint) race (Ascea) 16:49 [3] * 4.7 km (3:35 / km) +18m 3:31 / km
ahr:154 max:184 shoes: Nike zoom fly (p)

Tempo orienteering

Running warm up/down 10:30 [1] 1.75 km (6:00 / km) +9m 5:51 / km
shoes: Nike zoom fly (p)

Thursday Mar 21, 2019 #

10 AM

Running warm up/down 22:53 [1] 3.12 km (7:20 / km) +29m 7:01 / km
shoes: Nike zoom fly (p)

Orienteering (Sprint) (MOC camp) 6:39 [4] ** 1.9 km (3:30 / km) +21m 3:19 / km
shoes: NVII XXC crazy light

Running warm up/down 12:00 [1] 2.6 km (4:37 / km) +20m 4:27 / km
shoes: Nike zoom fly (p)

12 PM

Running warm up/down 11:32 [1] 1.41 km (8:11 / km) +15m 7:46 / km
shoes: Nike zoom fly (p)

Orienteering (Sprint) race (MOC camp) 5:52 [4] ** 1.6 km (3:40 / km) +23m 3:25 / km
shoes: NVII XXC crazy light

Orienteering (Sprint) warm up/down 9:07 [1] ** 1.4 km (6:31 / km) +23m 6:01 / km
shoes: Nike zoom fly (p)

4 PM

Running warm up/down 19:00 [1] 2.6 km (7:18 / km) +47m 6:42 / km
shoes: Nike zoom fly (p)

Orienteering (Sprint) race (MOC camp) 9:22 [4] ***** 1.86 km (5:02 / km) +95m 4:01 / km
shoes: NVII XXC crazy light

Running warm up/down 10:13 [3] 1.6 km (6:23 / km) +20m 6:01 / km
shoes: NVII XXC crazy light

Wednesday Mar 20, 2019 #

7 AM

S/C (Glutes) 15:00 [2]

C • More of this 2

11 AM

Running warm up/down 8:40 [2] 1.1 km (7:53 / km) +125m 5:01 / km
shoes: NVII XXC crazy light

Orienteering (Sprint) intervals (MOC camp) 38:00 [4] ***** 4.9 km (7:45 / km) +363m 5:40 / km
ahr:180 max:153 shoes: NVII XXC crazy light

Downhill sprint ints, with run up to start. Very difficult

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: NVII XXC crazy light

1 PM

Orienteering (Sprint) (MOC camp) 34:55 [3] ***** 5.3 km (6:35 / km) +239m 5:23 / km
ahr:166 max:183 shoes: NVII XXC crazy light

Pairs sprint training. Went hard in difficult stuff, easier in easy stuff

Tuesday Mar 19, 2019 #

10 AM

Running warm up/down 27:50 [1] 4.52 km (6:09 / km) +155m 5:15 / km
shoes: Nike zoom fly (p)

Orienteering (Sprint) race (MOC camp) 16:39 [4] *** 3.5 km (4:45 / km) +131m 4:00 / km
ahr:166 max:183 shoes: NVII XXC crazy light

Running warm up/down 10:46 [1] 1.4 km (7:41 / km) +56m 6:25 / km
shoes: Nike zoom fly (p)

4 PM

Running warm up/down 23:20 [1] 2.3 km (10:09 / km) +34m 9:27 / km
shoes: Nike zoom fly (p)

Orienteering (Sprint) race (MOC camp) 17:35 [4] ***** 3.4 km (5:10 / km) +250m 3:47 / km
shoes: NVII XXC crazy light

Super crazy area!! MOC camp sprint final. Stupid mistake near the end cost me a few places unfortunately, just misread where the control was in the circle. Hardest sprint I’ve ever done though!

Orienteering (Sprint) warm up/down 23:13 [1] ***** 2.1 km (11:03 / km) +162m 7:59 / km
shoes: Nike zoom fly (p)

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)

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