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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AKey

In the 7 days ending Mar 15, 2020:

activity # timemileskm+m
  Running9 6:05:12 39.31(9:17) 63.27(5:46) 785
  Orienteering2 2:30:17 15.35(9:47) 24.71(6:05) 703
  Cycling1 1:24:58 18.1(12.8/h) 29.13(20.6/h) 122
  Orienteering (Sprint)4 1:09:44 11.15(6:15) 17.95(3:53) 68
  S/C1 16:41
  Total11 11:26:52 83.92 135.06 1679

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MoTuWeThFrSaSu

Sunday Mar 15, 2020 #

11 AM

Running 12:46 [1] 2.27 km (5:38 / km) +29m 5:17 / km

Orienteering race 43:54 intensity: (15 @1) + (20 @2) + (2:59 @3) + (40:20 @4) **** 8.78 km (5:00 / km) +275m 4:19 / km
ahr:172 max:181

My first race back in the forest for a while. Was pretty clean apart from a few hesitations. Felt good.

C • Try linking to your doma in your log 3

Running 53 intensity: (23 @1) + (29 @2) + (1 @3) 0.12 km (7:25 / km) +3m 6:40 / km
ahr:119 max:128

Orienteering 18:28 intensity: (4:05 @1) + (12:59 @2) + (1:24 @3) 2.63 km (7:02 / km) +147m 5:30 / km
ahr:130 max:161

Saturday Mar 14, 2020 #

11 AM

Orienteering 1:27:55 intensity: (5:57 @1) + (13:13 @2) + (43:33 @3) + (25:12 @4) **** 13.3 km (6:37 / km) +281m 5:59 / km
ahr:155 max:175

O training at chapel flat. Was very very green in some places, but still very enjoyable and a good training
3 PM

Running 18:35 intensity: (7:24 @1) + (10:37 @2) + (34 @3) 2.99 km (6:13 / km) +53m 5:43 / km
ahr:122 max:152

Orienteering (Sprint) intervals 16:55 intensity: (28 @1) + (47 @2) + (3:18 @3) + (12:22 @4) 4.09 km (4:08 / km) +44m 3:55 / km
ahr:165 max:178

Sprint training at Fed uni Ballarat. Felt very sluggish and slow, so really focused on some techniques

Running 7:33 intensity: (36 @1) + (6:44 @2) + (13 @3) 1.17 km (6:27 / km) +13m 6:06 / km
ahr:131 max:141

Friday Mar 13, 2020 #

1 PM

Running 44:25 intensity: (2:22 @1) + (39:51 @2) + (2:12 @3) 8.32 km (5:20 / km) +113m 5:00 / km
ahr:133 max:156

Easy river

Cycling 1:24:58 intensity: (1:11:39 @1) + (11:27 @2) + (1:52 @3) 29.13 km (20.6 kph) +122m
ahr:106 max:158

Thursday Mar 12, 2020 #

9 AM

Running 45:01 intensity: (10:40 @1) + (31:44 @2) + (2:37 @3) 8.12 km (5:33 / km) +113m 5:11 / km
ahr:126 max:150

Easy river
6 PM

Running warm up/down 21:00 intensity: (9:34 @1) + (9:31 @2) + (1:55 @3) 3.9 km (5:23 / km) +24m 5:13 / km
ahr:122 max:160

Running hills 34:56 intensity: (1:41 @1) + (14:39 @2) + (5:00 @3) + (13:36 @4) 7.15 km (4:53 / km) +266m 4:07 / km
ahr:151 max:181

10x pipe-bridge hills, with Jensen and Dante. After 19 long years of living near this hill, only today I got the segment... sorry Ralph

Running warm up/down 20:10 [2] 3.53 km (5:43 / km) +24m 5:32 / km
ahr:145 max:156

Wednesday Mar 11, 2020 #

8 AM

Running 40:06 [2] 6.94 km (5:47 / km) +95m 5:24 / km

Easy river cut short, with Dante
1 PM

S/C 16:41 [2]

4 PM

Orienteering (Sprint) intervals 19:19 intensity: (5:15 @2) + (30 @3) + (13:34 @4) 4.5 km (4:18 / km) +25m 4:11 / km
ahr:144 max:182

Royal hospital + commonwealth games village sprint ints. Low end physically, top end technically

Running warm up/down 13:37 [1] 2.2 km (6:11 / km) +20m 5:55 / km

Running warm up/down 7:47 [1] 1.24 km (6:17 / km) +5m 6:09 / km

Tuesday Mar 10, 2020 #

Note
(rest day)

Resting legs

Monday Mar 9, 2020 #

9 AM

Running 15:36 [2] 2.58 km (6:03 / km)

Orienteering (Sprint) race 8:18 [4] *** 2.28 km (3:38 / km)

Running 10:50 [1] 1.37 km (7:53 / km)

Running 12:49 [2] 2.08 km (6:11 / km)

Orienteering (Sprint) race 8:02 [4] *** 2.26 km (3:33 / km)

Running 8:49 [1] 1.25 km (7:03 / km)

2 PM

Running 14:18 intensity: (5:46 @1) + (5:58 @2) + (1:42 @3) + (52 @4) 2.57 km (5:34 / km) +3m 5:32 / km
ahr:126 max:172

Orienteering (Sprint) race 8:15 intensity: (9 @1) + (7 @2) + (44 @3) + (7:00 @4) + (15 @5) **** 2.27 km (3:38 / km)
ahr:174 max:184

Running 10:39 intensity: (59 @1) + (9:28 @2) + (12 @3) 1.46 km (7:18 / km)
ahr:128 max:135

Running 14:24 intensity: (3:37 @1) + (8:43 @2) + (1:22 @3) + (42 @4) 2.58 km (5:35 / km) +25m 5:20 / km
ahr:129 max:171

Orienteering (Sprint) race 8:55 intensity: (6 @1) + (3 @2) + (38 @3) + (7:07 @4) + (1:01 @5) ***** 2.54 km (3:30 / km)
ahr:175 max:186

KO final. 1st

Running 10:58 intensity: (2:00 @1) + (8:06 @2) + (52 @3) 1.44 km (7:38 / km)
ahr:122 max:134

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