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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending Jun 5:

activity # timemileskm+m
  Strength6 3:50:00
  Stretching6 3:43:00
  Hiking1 2:42:37 6.24(26:03) 10.05(16:11) 792
  Cycling (Road)10 1:58:13 30.07(15.3/h) 48.4(24.6/h) 603
  Orienteering2 1:01:23 4.16 6.7 2538 /17c47%
  Total20 13:15:13 40.48 65.15 16488 /17c47%
  [1-5]17 3:48:20

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Saturday Jun 5 #

7 PM

Strength (core) 15:00 intensity: (14:37 @0) + (23 @1)
ahr:102 max:131

Stretching 36:00 intensity: (35:48 @0) + (12 @1)
ahr:83 max:131

Friday Jun 4 #

8 AM

Cycling (Road) 11:37 intensity: (28 @0) + (8:45 @1) + (2:24 @2) 4.84 km (25.0 kph) +41m
ahr:143 max:163

2 PM

Cycling (Road) 12:15 intensity: (1:26 @0) + (6:02 @1) + (4:46 @2) + (1 @3) 4.84 km (23.7 kph) +75m
ahr:139 max:160

4 PM

Strength 35:00 intensity: (34:21 @0) + (39 @1)
ahr:93 max:136

Stretching 45:00 [0]
ahr:78 max:147

7 PM

Strength (Feet) 15:00 [0]
ahr:58 max:80

9 PM

Orienteering (map reading) 10:00 [0]

Thursday Jun 3 #

8 AM

Cycling (Road) 11:00 intensity: (36 @0) + (9:29 @1) + (54 @2) + (1 @3) 4.88 km (26.6 kph) +45m
ahr:140 max:154

2 PM

Cycling (Road) 13:10 intensity: (1:14 @0) + (11:54 @1) + (2 @2) 4.82 km (22.0 kph) +87m
ahr:135 max:150

7 PM

Strength 40:00 intensity: (37:57 @0) + (2:01 @1) + (2 @3)
ahr:97 max:146

Stretching 35:00 [0]
ahr:82 max:130

knee tendons feeling tight but much better after stretching and rolling

Wednesday Jun 2 #

8 AM

Cycling (Road) 11:06 intensity: (31 @0) + (2:16 @1) + (7:58 @2) + (21 @3) 4.82 km (26.1 kph) +43m
ahr:153 max:172

3 PM

Cycling (Road) 12:15 intensity: (37 @0) + (3:19 @1) + (8:19 @2) 4.87 km (23.9 kph) +75m
ahr:150 max:162

7 PM

Orienteering 31:33 intensity: (1:39 @1) + (8:53 @2) + (13:26 @3) + (7:35 @4) 4.56 km (6:55 / km) +159m 5:53 / km
ahr:172 max:189 spiked:8/17c shoes: Inov-8 Trailroc G 280

Wednesday Night event at Edworthy. kinda bombed it. Haven't been sleeping too well lately and was kinda dehydrated plus the heat led to many mistakes and bad choices in addition to a slow overall pace.

1-3 good
4 was on the right track but unmapped trail threw me off.
5-6 got a little confused by some of the trails but pretty ok, hill at 6 was hard to see from the trail
7-9 good
10 parrel error, realized quickly and relocated
11-12 good
13 right at the edge of the map so not mapped super well, also power lines covered the trails so mixed them up a bit
14 my dumbass decided to go straight through since it seems pretty short and there was kinda a path. the path ended quickly but I decided to keep going, lost a solid 3 minutes doing this.
15 unmapped trails through me off a little but still fine
16-17 good

really need to work on running more hills. New shoes nice but to small for orthotics so might need to get another smaller pair of those, feet were feeling fine anyways so maybe not. Left me a little meh at times but fine.

Orienteering 19:50 intensity: (3:48 @1) + (14:51 @2) + (1:10 @3) + (1 @4) 2.14 km (9:16 / km) +94m 7:36 / km
ahr:158 max:181 shoes: Inov-8 Trailroc G 280

picking up controls

Stretching warm up/down 30:00 intensity: (28:30 @0) + (1:30 @1)
ahr:83 max:140

Tuesday Jun 1 #

8 AM

Cycling (Road) 12:00 intensity: (6:00 @1) + (6:00 @2) 4.83 km (24.1 kph) +45m

watch somehow got reset while bumping around in my bag so lost this activity
2 PM

Cycling (Road) 12:25 intensity: (10 @0) + (4:33 @1) + (7:42 @2) 4.84 km (23.4 kph) +75m
ahr:152 max:166

7 PM

Stretching 42:00 [0]
ahr:98 max:180

HR doing some weird things

Monday May 31 #

8 AM

Cycling (Road) 10:02 intensity: (43 @0) + (24 @1) + (6:54 @2) + (2:01 @3) 4.83 km (28.9 kph) +42m
ahr:159 max:179

3 PM

Cycling (Road) 12:23 intensity: (47 @0) + (4:59 @1) + (6:35 @2) + (2 @3) 4.84 km (23.5 kph) +75m
ahr:114 max:168

7 PM

Strength 30:00 intensity: (28:53 @0) + (1:07 @1)
ahr:103 max:137

Strength 35:00 [0]
ahr:82 max:132

Sunday May 30 #

10 AM

Hiking 2:42:37 intensity: (2:00:23 @0) + (33:54 @1) + (8:20 @2) 10.05 km (16:11 / km) +792m 11:37 / km
ahr:113 max:163 shoes: Saucony Excursion TR 12

hiking up grassi knob, nice and easy approach then steep. knees feeling fine, bit of discomfort in left knee but no pain.
7 PM

Strength 1:00:00 intensity: (42:52 @0) + (15:33 @1) + (1:32 @2) + (3 @3)
ahr:115 max:168

Stretching 35:00 [0]
ahr:79 max:115

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