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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AKey

In the 7 days ending Mar 8:

activity # timemileskm+mload
  Running10 7:41:55 50.51(9:09) 81.28(5:41) 606748.8
  Cycling2 2:10:37 27.03(12.4/h) 43.5(20.0/h) 320196.8
  Orienteering (Sprint)3 42:31 6.91(6:09) 11.11(3:50) 74173.6
  S/C1 30:0060.0
  Orienteering1 16:41 2.0(8:20) 3.22(5:11) 15566.7
  Total13 11:21:44 86.45 139.12 11551246.0
averages - weight:58.9kg

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MoTuWeThFrSaSu

Sunday Mar 8 #

10 AM

Running 15:35 [3] 2.53 km (6:10 / km) +12m 6:01 / km

Orienteering race 16:41 [4] 3.22 km (5:11 / km) +155m 4:10 / km

MSW #3 - Granite hills park. Bush sprint, cooked it big time

Running 5:43 [3] 0.86 km (6:37 / km) +14m 6:08 / km

3 PM

Running 22:09 intensity: (7:54 @1) + (11:42 @2) + (1:51 @3) + (42 @4) 3.92 km (5:39 / km) +27m 5:28 / km
ahr:125 max:169

Orienteering (Sprint) race 13:26 intensity: (5 @1) + (12 @2) + (50 @3) + (11:33 @4) + (46 @5) 3.7 km (3:38 / km) +25m 3:31 / km
ahr:177 max:186

Running 23:16 intensity: (16:48 @1) + (5:50 @2) + (38 @3) 2.51 km (9:16 / km) +12m 9:03 / km
ahr:107 max:136

Saturday Mar 7 #

11 AM

Running warm up/down 24:06 [1] 4.28 km (5:38 / km) +50m 5:19 / km

Orienteering (Sprint) race 15:12 [4] 3.81 km (3:59 / km) +49m 3:45 / km

MSW #1
Did pretty bad not gonna lie.

Running warm up/down 19:36 [1] 3.04 km (6:27 / km) +28m 6:09 / km

5 PM

Running warm up/down 18:07 [1] 3.48 km (5:12 / km) +4m 5:11 / km

Orienteering (Sprint) race 13:53 intensity: (13 @2) + (1:44 @3) + (5:29 @4) + (6:27 @5) **** 3.6 km (3:51 / km)
ahr:181 max:187

MSW #2
1st. Much better performance

Running warm up/down 14:30 intensity: (45 @1) + (13:38 @2) + (7 @3) 2.4 km (6:02 / km) +1m 6:02 / km
ahr:134 max:143

Friday Mar 6 #

1 PM

Cycling 33:04 [3] 10.62 km (19.3 kph) +72m

Thursday Mar 5 #

1 PM

Running 51:27 [1] 8.03 km (6:25 / km) +52m 6:13 / km

7 PM

Running 48:56 intensity: (9:05 @1) + (36:21 @2) + (3:30 @3) 8.41 km (5:49 / km) +37m 5:41 / km
ahr:125 max:150 weight:59.5kg

Wednesday Mar 4 #

9 AM

Running 44:24 [1] 8.11 km (5:29 / km) +114m 5:07 / km
weight:58.7kg

Easy river
2 PM

Running warm up/down 24:44 [1] 4.63 km (5:21 / km)

Running intervals 23:25 [4] 6.32 km (3:42 / km)

Taper ints. 5x1k. Kept the session short so I’m rested well for the weekend. Tried to stay smooth and not push too hard. 3:01, 01, 00, 57, 57

Running warm up/down 17:26 [1] 2.58 km (6:46 / km)

Tuesday Mar 3 #

9 AM

Running 1:02:23 [1] 11.76 km (5:18 / km) +146m 5:00 / km
weight:58.5kg

Easy river
7 PM

Running 46:08 [3] 8.42 km (5:29 / km) +109m 5:09 / km

Monday Mar 2 #

12 PM

S/C 30:00 [2]

Gym
6 PM

Cycling 1:37:33 [1] 32.88 km (20.2 kph) +248m

Easy with Fredo

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