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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Andrew

In the 7 days ending Jun 14, 2015:

activity # timemileskm+m
  Orienteering3 3:58:34 18.37(12:59) 29.57(8:04) 710
  Cycling8 2:22:25 39.92(3:34) 64.25(2:13) 170
  Running2 52:16 5.8(9:00) 9.34(5:36) 105
  Total12 7:13:15 64.1(6:46) 103.16(4:12) 985

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MoTuWeThFrSaSu

Sunday Jun 14, 2015 #

2 AM

Running 9:50 intensity: (4:23 @1) + (5:27 @2) 1.7 km (5:47 / km) +7m 5:40 / km
ahr:135 max:147

Orienteering 1:56:37 intensity: (1:09 @1) + (13:49 @2) + (1:08:13 @3) + (33:26 @4) 15.7 km (7:26 / km) +302m 6:47 / km
ahr:156 max:167

Orienteering Event, Jukola 2015. 3rd leg, the long night for the 3rd team. Mostly very happy with how this went, except for mistakes at 2 and 5.

http://www.ifklidingo.com/doma/show_map.php?user=A...

Saturday Jun 13, 2015 #

2 PM

Orienteering 42:20 intensity: (20:27 @1) + (21:50 @2) + (3 @3) 4.77 km (8:52 / km) +111m 7:57 / km
ahr:133 max:151

Orienteering Training, Jukola 2015 Training map.

Friday Jun 12, 2015 #

12 PM

Cycling 11:33 intensity: (5:20 @1) + (5:55 @2) + (18 @3) 5.22 km (2:13 / km) +3m 2:12 / km
ahr:132 max:151

Cycling 11:33 intensity: (5:20 @1) + (5:55 @2) + (18 @3) 5.22 km (2:13 / km) +3m 2:12 / km
ahr:132 max:151

4 PM

Cycling 11:36 intensity: (5:07 @1) + (1:55 @2) + (4:17 @3) + (17 @4) 5.24 km (2:13 / km) +24m 2:10 / km
ahr:139 max:160

Cycling 11:36 intensity: (5:07 @1) + (1:55 @2) + (4:17 @3) + (17 @4) 5.24 km (2:13 / km) +24m 2:10 / km
ahr:139 max:160

Wednesday Jun 10, 2015 #

8 AM

Cycling 11:35 intensity: (6:18 @1) + (5:17 @2) 5.33 km (2:10 / km) +6m 2:10 / km
ahr:129 max:145

Cycling 11:35 intensity: (6:18 @1) + (5:17 @2) 5.33 km (2:10 / km) +6m 2:10 / km
ahr:129 max:145

3 PM

Cycling 11:59 intensity: (8:52 @1) + (3:07 @2) 5.4 km (2:13 / km) +23m 2:10 / km
ahr:124 max:148

Cycling 11:59 intensity: (8:52 @1) + (3:07 @2) 5.4 km (2:13 / km) +23m 2:10 / km
ahr:124 max:148

Tuesday Jun 9, 2015 #

8 AM

Cycling 11:35 intensity: (6:18 @1) + (5:17 @2) 5.33 km (2:10 / km) +6m 2:10 / km
ahr:129 max:145

3 PM

Cycling 11:59 intensity: (8:52 @1) + (3:07 @2) 5.4 km (2:13 / km) +23m 2:10 / km
ahr:124 max:148

6 PM

Orienteering 1:19:37 intensity: (28 @1) + (31:15 @2) + (46:42 @3) + (1:12 @4) 9.1 km (8:45 / km) +297m 7:31 / km
ahr:151 max:168

Orienteering Event, Sommarserien, Mörtsjön.

Ran and navigated pretty well. Foot held out, though felt some twinges. Bosy held out, maybe thanks to drinking lots of sugary sports drink before the race.

I like this broken-up terrain - it makes for some good navigational challenges. The choices were generally straightforward for many controls, but then they needed to be executed properly. Some controls had choices. Will add the map once split times are up.

Monday Jun 8, 2015 #

12 PM

Cycling 12:30 intensity: (4:18 @1) + (7:41 @2) + (31 @3) 5.57 km (2:15 / km) +5m 2:14 / km
ahr:136 max:153

3 PM

Cycling 12:55 intensity: (3:39 @1) + (8:18 @2) + (58 @3) 5.57 km (2:19 / km) +24m 2:16 / km
ahr:136 max:152

5 PM

Running 42:26 intensity: (18:01 @1) + (24:25 @2) 7.64 km (5:33 / km) +98m 5:13 / km
ahr:134 max:148

LL3. Ankle could take it. Seems to just not like terrain.

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