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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Jun 8:

activity # timemileskm+mload
  run/walk3 2:45:00 8.6(19:11) 13.85(11:55) 165310.7
  cycle1 40:00 6.49(6:10) 10.45(3:50) 4141.2
  run1 40:00 2.35(17:03) 3.77(10:36) 26108.6
  pickleball1 30:00 0.05(9:14:57) 0.09(5:44:50)44.4
  weights1 30:0090.0
  orienteer1 20:00 1.43(14:00) 2.3(8:42) 2172.1
  Total6 5:25:00 18.93 30.46 252667.0

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Saturday Jun 8 #

9 AM

run/walk 40:00 intensity: (8:47 @1) + (16:44 @2) + (14:29 @3) 3.72 km (10:46 / km) +6m 10:41 / km
ahr:136 max:150

Legs still tired, but bearable. I decided to do a shorter run before my hills this week. 3/1 run/walk repeats.

run/walk hills 30:00 intensity: (12:59 @1) + (7:30 @2) + (9:30 @3) + (1 @4) 2.24 km (13:22 / km) +88m 11:10 / km
ahr:134 max:155

Six repeats

run/walk 50:00 intensity: (4:40 @1) + (26:20 @2) + (19:00 @3) 4.3 km (11:37 / km) +37m 11:08 / km
ahr:140 max:153

then more 3/1 run/walk repeats to finish out 2 hours on my feet.

Friday Jun 7 #

8 AM

run 40:00 intensity: (31 @1) + (10:23 @2) + (29:06 @3) 3.77 km (10:36 / km) +26m 10:14 / km
ahr:143 max:151

Legs felt dead right from the start, probably due to yesterday's hard weight workout. I plodded very slowly for 40 minutes, I must have looked pretty funny to anyone who saw me. But I got it done.

run/walk warm up/down 15:00 intensity: (10:55 @1) + (3:56 @2) + (9 @3) 1.0 km (15:00 / km) +9m 14:22 / km
ahr:131 max:151

Thursday Jun 6 #

2 PM

weights 30:00 [3]

Tuesday Jun 4 #

1 PM

pickleball 30:00 intensity: (17:15 @1) + (11:08 @2) + (1:37 @3) 0.09 km (5:44:50 / km)
ahr:114 max:152

SPL is closed to pickleballers this month, so we had a larger than usual crowd at Holcom today. And these players were good; I got my butt kicked. It was fun to watch them, and to see if I could up my game even just a little bit to play with them. I got tired at the end and felt a few twinges in my left knee. Got to remember this is just for fun, no need to run down every ball and possibly injure myself.

Monday Jun 3 #

7 AM

cycle 40:00 intensity: (38:46 @1) + (1:14 @2) 10.45 km (3:50 / km) +41m 3:45 / km
ahr:115 max:137

Easy ride on the Loop (to movie theater and back)

Sunday Jun 2 #

9 AM

run/walk warm up/down 14:30 intensity: (12:29 @1) + (2:01 @2) 1.29 km (11:16 / km) +16m 10:37 / km
ahr:115 max:139

run/walk warm up/down 15:30 intensity: (13:20 @1) + (1:33 @2) + (34 @3) + (3 @4) 1.3 km (11:56 / km) +9m 11:33 / km
ahr:127 max:156

orienteer 20:00 intensity: (2:22 @1) + (12 @2) + (24 @3) + (17:02 @4) 2.3 km (8:42 / km) +21m 8:19 / km
ahr:155 max:165

Sprint on west campus. I added a few artificial walls to force me to read the map on the run. I ran hard and even the whole time, although my Garmin always takes a minute or two to catch up with my HR when I start from a standstill. Annoying. I did pause once to read the map; and walked a bit up a hill. Still can't do a full-on sprint without stopping. (I don't mind stopping to read the map, can be necessary sometimes)

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