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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Dec 6, 2015:

activity # timemileskm+m
  Running10 6:11:24 48.34(7:41) 77.8(4:46) 1025
  Orienteering1 1:46:28 8.87(12:00) 14.27(7:28) 453
  Strength and Conditioning1 37:16 0.41(1:31:17) 0.66(56:43)
  Total10 8:35:08 57.62(8:56) 92.73(5:33) 1478
  [1-5]10 8:35:06
averages - weight:67.1kg

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MoTuWeThFrSaSu

Sunday Dec 6, 2015 #

11 AM

Running warm up/down 8:00 intensity: (1 @0) + (3:14 @1) + (3:45 @2) + (1:00 @3) 1.03 km (7:44 / km) +33m 6:40 / km
ahr:128 max:150 shoes: Inov8 ORoc 280 (3)

Orienteering tempo 1:42:04 intensity: (28 @1) + (1:45 @2) + (44:58 @3) + (54:53 @4) 13.67 km (7:28 / km) +418m 6:28 / km
ahr:158 max:170 shoes: Inov8 ORoc 280 (3)

Orienteering warm up/down 4:24 intensity: (1:16 @1) + (3:08 @2) 0.6 km (7:21 / km) +35m 5:41 / km
ahr:130 max:143 shoes: Inov8 ORoc 280 (3)

Saturday Dec 5, 2015 #

9 AM

Running 26:23 intensity: (6:11 @1) + (18:36 @2) + (1:36 @3) 5.15 km (5:07 / km) +23m 5:01 / km
ahr:134 max:148 shoes: Puma Faas 300 V3

1 PM

Running warm up/down 20:32 intensity: (6:11 @1) + (6:08 @2) + (6:58 @3) + (1:15 @4) 3.52 km (5:50 / km) +25m 5:38 / km
ahr:138 max:163 shoes: Brooks Mach 15

Running race 37:50 intensity: (6 @1) + (7 @2) + (12 @3) + (21:24 @4) + (16:01 @5) 9.61 km (3:56 / km) +85m 3:46 / km
ahr:173 max:180 shoes: Brooks Mach 15

Running warm up/down 6:52 [1] 1.0 km (6:51 / km) +6m 6:39 / km
ahr:118 max:127 shoes: Brooks Mach 15

Thursday Dec 3, 2015 #

7 AM

Running 46:19 intensity: (18:28 @1) + (23:34 @2) + (4:17 @3) 9.39 km (4:56 / km) +106m 4:40 / km
ahr:131 max:151 shoes: Puma Faas 300 V3

Wednesday Dec 2, 2015 #

7 AM

Running 22:18 intensity: (1:29 @1) + (9:57 @2) + (9:48 @3) + (1:04 @4) 4.89 km (4:33 / km) +42m 4:22 / km
ahr:142 max:167 shoes: Sketchers Go Run 2

ITW, running late but made up time to get the train on time. Crap nights sleep and feeling under the weather again as a result.

Running 22:18 intensity: (1:29 @1) + (9:57 @2) + (9:48 @3) + (1:04 @4) 4.89 km (4:33 / km) +42m 4:22 / km
ahr:142 max:167 shoes: Puma Faas 300 V3

4 PM

Running 22:35 intensity: (1:21 @1) + (14:18 @2) + (6:56 @3) 4.89 km (4:37 / km) +163m 3:57 / km
ahr:140 max:155 shoes: Puma Faas 300 V3

Tuesday Dec 1, 2015 #

7 AM

Running 23:01 intensity: (1:39 @1) + (11:34 @2) + (7:59 @3) + (1:49 @4) 5.02 km (4:35 / km) +48m 4:23 / km
ahr:142 max:167 weight:67.1kg shoes: Adidas Adizero Adios Boost (3)

ITW. Only light rain for a change.
6 PM

Running warm up/down 21:18 intensity: (8:43 @1) + (7:39 @2) + (4:56 @3) 4.5 km (4:44 / km) +174m 3:58 / km
ahr:131 max:149 shoes: Adidas Adizero Adios Boost (3)

Running intervals 30:43 intensity: (2:57 @1) + (3:20 @2) + (6:54 @3) + (17:32 @4) 7.82 km (3:56 / km) +35m 3:51 / km
ahr:153 max:167 shoes: Adidas Adizero Adios Boost (3)

4 x 1mile Threshold with 400m jogs. Struggling to get HR/speed up, legs felt very heavy. 5:29, 32, 25, 22.

Running warm up/down 20:38 intensity: (11:04 @1) + (9:34 @2) 4.16 km (4:58 / km) +3m 4:57 / km
ahr:127 max:139 shoes: Adidas Adizero Adios Boost (3)

Monday Nov 30, 2015 #

6 AM

Strength and Conditioning 37:16 [1] 0.66 km (56:43 / km)
shoes: Inov8 F-lite 195

Running 25:21 intensity: (3:25 @1) + (8:35 @2) + (5:21 @3) + (8:00 @4) 5.27 km (4:48 / km) +46m 4:36 / km
ahr:146 max:173 shoes: Puma Faas 300 V3

Damp ITW - took the roads this morning.
5 PM

Running hills 37:16 intensity: (1 @0) + (6:40 @1) + (24:12 @2) + (6:23 @3) 6.65 km (5:36 / km) +194m 4:53 / km
ahr:135 max:151 shoes: Puma Faas 300 V3

Felt pretty crap. Except the 12 x hill sprint (~15s) on which I felt strong and springy.

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