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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Dec 14, 2014:

activity # timemileskm+m
  Running9 5:09:02 40.43(7:39) 65.06(4:45) 574
  Orienteering1 2:40:37 14.47(11:06) 23.29(6:54) 104314 /15c93%
  Strength and Conditioning1 35:50
  Total11 8:25:29 54.9 88.35 161714 /15c93%
  [1-5]11 8:25:28

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MoTuWeThFrSaSu

Sunday Dec 14, 2014 #

9 AM

Orienteering 2:40:37 intensity: (2:16 @1) + (21:08 @2) + (1:25:50 @3) + (51:23 @4) ** 23.29 km (6:54 / km) +1043m 5:38 / km
ahr:153 max:170 spiked:14/15c shoes: Inov8 X Talon 212 (4)

Peak 3 Raid 3 4/4 - Crowden (Up Black Hill)

Fairly comfortably back within the time today. Couple of errors, leaving 4 (I think) I had it in my head I was leaving 2 and on the way to 6. Lost a couple of mins in extra distance and time there. Also convinced myself on 14 I had hit an unmapped parallel path and strayed offline. Freezing up on the top particularly feet - Might have to get myself some seal skins. Good prizes, much better than most O events.

Saturday Dec 13, 2014 #

4 PM

Running 44:13 intensity: (1:43 @1) + (15:48 @2) + (17:13 @3) + (4:36 @4) + (4:53 @5) 10.15 km (4:21 / km) +104m 4:09 / km
ahr:148 max:186 shoes: Adidas Adizero Adios Boost (2)

Friday Dec 12, 2014 #

7 AM

Running 24:11 intensity: (2:49 @1) + (10:57 @2) + (10:25 @3) 5.04 km (4:48 / km) +33m 4:39 / km
ahr:140 max:153 shoes: Sketchers Go Run 2

Thursday Dec 11, 2014 #

6 AM

Running 1:03:35 intensity: (23:35 @1) + (30:21 @2) + (9:39 @3) 10.1 km (6:18 / km) +61m 6:07 / km
ahr:121 max:151

5 PM

Running tempo 50:30 intensity: (3:57 @1) + (17:54 @2) + (13:43 @3) + (14:56 @4) 11.91 km (4:14 / km) +198m 3:55 / km
ahr:147 max:167

Wednesday Dec 10, 2014 #

7 AM

Running 26:06 intensity: (2:50 @1) + (18:52 @2) + (4:24 @3) 5.32 km (4:55 / km) +66m 4:37 / km
ahr:135 max:150 shoes: Sketchers Go Run 2

5 PM

Running 23:51 intensity: (9:27 @1) + (14:24 @2) 5.02 km (4:45 / km) +18m 4:40 / km
ahr:128 max:138 shoes: Sketchers Go Run 2

Tuesday Dec 9, 2014 #

Note
(sick)

Monday Dec 8, 2014 #

6 AM

Strength and Conditioning 35:50 intensity: (26:25 @1) + (8:51 @2) + (34 @3)
ahr:117 max:144 shoes: Inov8 F-lite 195

Felt surprisingly good this morning.
7 AM

Running 22:52 intensity: (1:24 @1) + (4:04 @2) + (17:00 @3) + (24 @4) 5.34 km (4:17 / km) +61m 4:03 / km
ahr:131 max:160 shoes: Sketchers Go Run 2

12 PM

Running 31:53 intensity: (43 @1) + (18:55 @2) + (3:16 @3) + (8:54 @4) + (5 @5) 7.3 km (4:22 / km) +15m 4:19 / km
ahr:148 max:174 shoes: Sketchers Go Run 2

Lunch time jog. Good to start but low on energy towards the end.
5 PM

Running 21:51 intensity: (1 @0) + (1:44 @1) + (8:48 @2) + (11:18 @3) 4.89 km (4:28 / km) +18m 4:23 / km
ahr:141 max:151 shoes: Adidas Adizero Adios Boost (2)

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