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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jpdiasfernandes

In the 7 days ending Oct 3:

activity # timemileskm+m
  Running5 5:26:59 40.51(8:04) 65.19(5:01) 604
  Orienteering1 50:00 4.62(10:49) 7.44(6:43) 186
  Cycling1 42:31 10.17(14.4/h) 16.37(23.1/h) 348
  Total7 6:59:30 55.3(7:35) 89.0(4:43) 1138
averages - rhr:41

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Saturday Oct 3 #

Note
rhr:36

Running warm up/down 15:00 [1] 3.43 km (4:22 / km) +5m 4:20 / km
ahr:140 shoes: Pegasus 37

Running tempo 40:00 [4] 11.2 km (3:34 / km) +10m 3:33 / km
ahr:165 max:180 shoes: Pegasus 37

3x(10' tempo + 5' slow)
Felt good on the tempo part. Didn't go all out, which is a good thing. The goal was to run comfortable yet hurting a bit and still run around 3'20''/km.

Running warm up/down 11:22 [1] 2.75 km (4:08 / km) +4m 4:06 / km
ahr:158 max:162 shoes: Pegasus 37

Friday Oct 2 #

Running 23:20 [1] 5.03 km (4:38 / km) +23m 4:32 / km
shoes: Pegasus 37

Easy 5k. The purpose was to get some milage in this week, however keeping the training easy and short.

Note
rhr:42

Running 46:47 [1] 10.75 km (4:21 / km) +71m 4:13 / km
ahr:146 max:164 shoes: Pegasus 37

We went slow and easy. It was pouring rain. Really uncomfortable... But the purpose of the training was met. Today as I'm writing this log we are going to have a solid workout, so it was crucial that the workouts were run at an easy pace, in order to recover.

Note
rhr:42

Thursday Oct 1 #

Note
rhr:43

Running 1:17:43 [1] 7.72 km (10:04 / km) +80m 9:34 / km
ahr:134 max:154 shoes: Pegasus 37

20' + strength training + hills/strides.
Felt good in the hills but overall tried to keep the training as easy as I could.

Wednesday Sep 30 #

Note
rhr:42

Running 54:08 [2] 11.25 km (4:49 / km) +342m 4:11 / km
shoes: NVII Forest 2

Moderate effort. Felt as though I could've gone easier. Specially since this week I'm trying to taper. Other than that still feel that my running on the climbs is so bad and inefficient. Is it normal to be out of gas in all the climbs? Or could I mantain an easy pace troughout the climb without being gasping for air. If the second is possible, which I hope it is. I guess I just have to work more on the climbs and take my time. The results don't come overnight I guess.

Another goal I set In the middle of the training, since I usally don't practice it that often, was trying to go fast on the descents. Testing my reflexes and my ability to position the foot and trying not look to often to the ground. Since in orienteering we must optimize reading time.

Tuesday Sep 29 #

Note
rhr:43

Running warm up/down 20:00 [1] 4.34 km (4:36 / km)
ahr:135 max:155 shoes: Pegasus 37

Running tempo 25:00 [4] 6.9 km (3:37 / km)
shoes: Pegasus 37

2 x (10' fast + 5' slow)
On the second rep my heart rate monitor stopped working... My goal was to get uncomfortable and maintain that discomfort for a good time. Good session for the mind.

Running warm up/down 13:39 [1] 1.82 km (7:30 / km) +69m 6:18 / km
shoes: Pegasus 37

Back to the meeting place and strides.

Monday Sep 28 #

Cycling 42:31 [1] 16.37 km (23.1 kph) +348m
ahr:145 max:162

Been feeling quite weak and without motivation. Just decided to go for a ride to wind up a bit. Left without checking the tyres pressure. Midway through I noticed my back tyre was somewhat flat. Had to cut the ride short.

Sunday Sep 27 #

Orienteering 50:00 [3] **** 7.44 km (6:43 / km) +186m 5:58 / km

Warm-up + testing courses. My orienteering was pretty bad. Maybe some part of it was due to the lack of sleep. Slept around 4h. And I was not in the mood to think. I wasn't reading the map enough times. I disconnected a lot. Was not concentrated.

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