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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending Jan 24, 2021:

activity # timemileskm+mload
  Orienteering6 2:43:52 4.53 7.29 119103.6
  XC skiing (Classic)2 2:00:31 11.89(10:08) 19.14(6:18) 394160.9
  Running3 1:57:10 12.1(9:41) 19.48(6:01) 399198.4
  Strength4 1:40:1769.9
  Stretching5 50:00
  Total14 9:11:50 28.52 45.9 912532.8
  [1-5]9 5:25:18

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MoTuWeThFrSaSu

Sunday Jan 24, 2021 #

1 PM

Running 47:44 intensity: (36 @0) + (47:08 @1) 7.67 km (6:13 / km) +72m 5:57 / km
ahr:136 max:146 shoes: Saucony Koa ST

glutes and quads are quite sore so doing a nice easy run today. Plus calves still feeling a little sore so keeping it easy

Stretching warm up/down 18:00 [0]
ahr:70 max:102

plus rolling
8 PM

Orienteering (map reading) 49:00 [0]

Saturday Jan 23, 2021 #

1 PM

XC skiing (Classic) 29:59 intensity: (15:27 @1) + (13:59 @2) + (33 @3) 5.43 km (5:32 / km) +80m 5:09 / km

conditions massively improved with the colder weather

Stretching warm up/down 9:00 [0]
ahr:102

6 PM

Strength 40:00 intensity: (14:17 @0) + (21:25 @1) + (4:15 @2) + (3 @3)
ahr:129 max:172

Stretching warm up/down 9:00 [0]
ahr:106 max:128

8 PM

Orienteering (map reading) 25:00 [0]

Friday Jan 22, 2021 #

12 PM

Running 53:19 intensity: (53 @0) + (4:29 @1) + (25:29 @2) + (18:28 @3) + (4:00 @4) 9.02 km (5:55 / km) +318m 5:02 / km
ahr:165 max:188 shoes: Inov-8 X-talon 260 ultra

"chill" run up ranger summit. quads and glutes feeling surprisingly well (hill-specific strenth training has definitely paid off), but left calf was getting pretty sore on the way back down. It was a little slippy in places on the decent but shoes held up nicely in most areas

Stretching warm up/down 6:00 [0]
ahr:112 max:122

3 PM

Strength (core) 10:00 intensity: (5:36 @0) + (2:58 @1) + (1:26 @2)
ahr:123 max:169

8 PM

Orienteering (map reading) 14:00 [0]

Thursday Jan 21, 2021 #

Note
(rest day)

definitely needed one of these to rest my calves and hammies

Wednesday Jan 20, 2021 #

12 PM

XC skiing (Classic) 1:30:32 intensity: (2:31 @0) + (1:00:25 @1) + (27:23 @2) + (13 @3) 13.72 km (6:36 / km) +314m 5:55 / km
ahr:145 max:175

easy ski at west bragg, conditions were allot better than expected, only a few exposed areas/debris but some super icy hills
4 PM

Strength 10:00 intensity: (9:15 @0) + (18 @1) + (27 @2)
ahr:99 max:168

quick core session while the sauna heats up
5 PM

Orienteering (map reading) 21:00 [0]

Tuesday Jan 19, 2021 #

2 PM

Running warm up/down 7:14 intensity: (31 @0) + (5:13 @1) + (1:29 @2) + (1 @3) 1.28 km (5:38 / km) +4m 5:33 / km
ahr:142 max:158 shoes: Brooks Glycerin 18

Orienteering 34:52 intensity: (17 @0) + (29 @1) + (10:07 @2) + (13:11 @3) + (10:40 @4) + (8 @5) * 7.29 km (4:47 / km) +119m 4:25 / km
ahr:173 max:192 shoes: Brooks Glycerin 18

this week's TNT at signal hill. planned to go much easier but that did not happen. calves a bit tight but they held up fine. enjoying the last days of nice weather.

Running warm up/down 8:53 intensity: (4 @0) + (1:30 @1) + (7:19 @2) 1.5 km (5:54 / km) +5m 5:49 / km
ahr:156 max:168 shoes: Brooks Glycerin 18

Monday Jan 18, 2021 #

3 PM

Strength 40:17 intensity: (13:32 @0) + (21:11 @1) + (5:04 @2) + (28 @3) + (2 @4)
ahr:131 max:181

Stretching warm up/down 8:00 [0]
ahr:89 max:117

7 PM

Orienteering (map reading) 20:00 [0]

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