Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending Feb 21:

activity # timemileskm+m
  XC skiing (Classic)1 1:53:43 10.69(10:38) 17.2(6:37) 345
  Running2 1:28:13 10.49(8:25) 16.88(5:14) 173
  Orienteering4 1:24:43 3.28 5.27 33
  Strength3 1:21:59
  Stretching7 1:04:00
  Total11 7:12:38 24.46 39.36 551
  [1-5]6 4:06:09

«»
2:25
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 21 #

4 PM

Strength 30:00 [0]
ahr:99 max:123

Stretching 5:00 [0]
ahr:78 max:98

Saturday Feb 20 #

4 PM

Running 42:59 intensity: (31 @0) + (2:23 @1) + (39:38 @2) + (27 @3) 8.0 km (5:22 / km) +80m 5:07 / km
ahr:158 max:173 shoes: Saucony Koa ST

calves pretty tight after about halfway

Stretching 4:00 [0]
ahr:101 max:110

Friday Feb 19 #

4 PM

Strength 34:59 intensity: (17:09 @0) + (17:50 @1)
ahr:124 max:149

Stretching warm up/down 9:00 [0]
ahr:80 max:121

9 PM

Orienteering 22:00 [0]

Thursday Feb 18 #

4 PM

Orienteering 27:43 intensity: (24 @0) + (9:36 @1) + (17:14 @2) + (29 @3) * 5.27 km (5:15 / km) +33m 5:06 / km
ahr:152 max:175 shoes: Saucony Koa ST

setting out flagging for tnt tomorrow, calves feeling surprisingly good but still not as good as I'd like

Stretching warm up/down 6:00 [0]
ahr:109 max:123

6 PM

Orienteering (map reading) 15:00 [0]

Wednesday Feb 17 #

4 PM

Running warm up/down 10:26 intensity: (14 @0) + (7:32 @1) + (2:34 @2) + (6 @3) 2.01 km (5:11 / km) +11m 5:03 / km
ahr:147 max:174 shoes: Saucony Koa ST

wu run + 4 ~100m strides

Running intervals 21:53 intensity: (12 @0) + (5 @1) + (6:15 @2) + (12:16 @3) + (3:05 @4) 4.87 km (4:30 / km) +54m 4:16 / km
ahr:173 max:189 shoes: Saucony Koa ST

some fartleks through the dog park today. first intervals in a while so didn't want to commit to a specific workout. had to slow down to dodge a few dogs or go around people in the softer snow. mainly just focusing on going fast

2:01 @ 3:46
1:00 @ 5:37
1:18 @ 3:30
1:41 @ 5:54
1:02 @ 3:56
0:50 @ 7:12
0:29 @ 3:39
0:54 @ 6:03
1:17 @ 3:33
1:29 @ 5:56
1:13 @ 3:40
1:15 @ 6:11
1:20 @ 3:37
0:44 @ 5:46
0:34 @ 4:07
0:58 @ 5:43
0:36 @ 3:51
1:37 @ 5:37
1:33 @ 3:34

Running warm up/down 12:55 intensity: (20 @1) + (7:38 @2) + (4:57 @3) 2.01 km (6:26 / km) +28m 6:01 / km
ahr:166 max:180 shoes: Saucony Koa ST

did take too much time to rest before heading home so probably why hr so high. calves started to tighten up on the way back but were fine the rest of the time

Stretching warm up/down 14:00 [0]
ahr:91 max:106

Tuesday Feb 16 #

4 PM

Strength 17:00 intensity: (13:16 @0) + (3:44 @1)
ahr:113 max:143

feeling a bit sore and calves are kinda tight so saving fartleks for tommorow

Stretching warm up/down 14:00 [0]
ahr:84 max:107

Monday Feb 15 #

12 PM

XC skiing (Classic) 1:53:43 intensity: (3:43 @0) + (1:10:00 @1) + (35:00 @2) + (5:00 @3) 17.2 km (6:37 / km) +345m 6:01 / km

forgot my watch and hrm today so just recording distance on strava and estimating my hr zones. glutes burning by the end
4 PM

Stretching (rolling) 12:00 [0]

7 PM

Orienteering (map reading) 20:00 [0]

« Earlier | Later »