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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending Jan 31:

activity # timemileskm+m
  XC skiing (Classic)4 2:54:59 18.96(9:14) 30.51(5:44) 905
  Orienteering6 1:57:40 3.36 5.41 3110 /10c100%
  Stretching5 1:10:00 0.03 0.04
  Running2 1:09:42 8.77(7:57) 14.11(4:56) 150
  Strength3 45:12
  Total14 7:57:33 31.12 50.08 108610 /10c100%
  [1-5]7 4:35:58

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Sunday Jan 31 #

3 PM

XC skiing (Classic) 39:07 intensity: (21 @0) + (5:00 @1) + (33:28 @2) + (18 @3) 7.22 km (5:25 / km) +498m 4:02 / km
ahr:157 max:171

6C today at confed so snow was pretty sticky. first time i've skied in shorts
left shin is a little sore but not so much during skking
4 PM

Stretching warm up/down 16:00 [0]
ahr:78 max:107

6 PM

Strength 22:12 intensity: (11:23 @0) + (10:41 @1) + (8 @2)
ahr:122 max:152

Saturday Jan 30 #

1 PM

Running warm up/down 6:03 intensity: (20 @0) + (3:46 @1) + (1:57 @2) 1.12 km (5:26 / km) +2m 5:23 / km
ahr:143 max:162 shoes: Inov-8 X-talon 260 ultra

warm up run w/ 2 strides

Orienteering 22:40 intensity: (18 @0) + (18 @1) + (6:37 @2) + (9:43 @3) + (5:44 @4) ** 5.41 km (4:11 / km) +31m 4:04 / km
ahr:174 max:189 spiked:10/10c shoes: Inov-8 X-talon 260 ultra

TNT in lakeview. some pretty complex route choices and mostly running though snowy back alleys. shoes gripped the hard packed snow very well and there wasn't much ice so spikes weren't needed. calves weren't to much of an issue but i think ill probably focus on strengthening them this week rather than run

Running warm up/down 5:50 intensity: (1:07 @1) + (3:37 @2) + (52 @3) + (14 @4) 1.0 km (5:49 / km) +2m 5:46 / km
ahr:159 max:186 shoes: Inov-8 X-talon 260 ultra

cool down with very sore calves

Stretching warm up/down 16:00 [0]
ahr:74 max:107

7 PM

Strength 13:00 [0]
ahr:95 max:122

9 PM

Orienteering (map reading) 21:00 [0]

Thursday Jan 28 #

1 PM

XC skiing (Classic) 1:14:03 intensity: (19 @0) + (8:39 @1) + (1:03:44 @2) + (1:21 @3) 12.41 km (5:58 / km) +290m 5:21 / km
ahr:155 max:173

sunny -11C ski-out at west Bragg while the rest of the city was getting snowed on. got a bit of a skating rhythm going a part of it despite my skis being for classic
8 PM

Orienteering (map reading) 13:00 [0]

Wednesday Jan 27 #

12 PM

XC skiing (Classic) 31:22 intensity: (30 @0) + (3:58 @1) + (17:25 @2) + (9:29 @3) 5.44 km (5:46 / km) +80m 5:22 / km
ahr:159 max:176

trying out a chest HRM today, seemed to work well other than for the first five minutes or so

Stretching 8:00 [0] 0.04 km (3:15:07 / km)
ahr:94 max:112

7 PM

Orienteering (map reading) 19:00 [0]

Tuesday Jan 26 #

1 PM

Running 57:49 intensity: (24 @0) + (1:35 @1) + (36:00 @2) + (10:28 @3) + (9:22 @4) 12.0 km (4:49 / km) +146m 4:33 / km
ahr:169 max:188 shoes: Brooks Glycerin 18

long-run with some map reading. averaging 5mpk for most of it until picking up the pace to about 4:25mpk for the last 3k
really happy with my time today, I think this is faster than my fastest 12k before getting injured so now I just need to focus more on intervals and shorter distances

Stretching warm up/down 20:00 [0]
ahr:100

Orienteering (map reading during run) 19:00 [0]

4 PM

Strength (core) 10:00 [0]
ahr:86 max:118

Monday Jan 25 #

1 PM

XC skiing (Classic) 30:27 intensity: (10:00 @1) + (20:27 @2) 5.44 km (5:36 / km) +37m 5:25 / km

not sure why my garmin's HRM doesn't work for skiing most of the time. going to have to try skiing this the chest strap next time

Stretching warm up/down 10:00 [0]
ahr:60 max:86

8 PM

Orienteering (map reading) 23:00 [0]

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