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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Sep 10:

activity # timemileskm+m
  Running7 5:24:40 39.07(8:19) 62.88(5:10) 540
  Strength and Conditioning2 52:04 0.47 0.76
  Orienteering1 37:28 5.55(6:45) 8.93(4:12) 39
  Total9 6:54:12 45.09 72.56 579
  [1-5]8 6:07:10

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Sunday Sep 10 #

11 AM

Running warm up/down 5:44 intensity: (1:01 @0) + (56 @1) + (1:44 @2) + (2:03 @3) 1.01 km (5:40 / km) +1m 5:38 / km
ahr:125 max:145 shoes: NB Fresh Foam Zante V2

Orienteering race 13:20 intensity: (11 @0) + (9 @1) + (13 @2) + (28 @3) + (11:51 @4) + (28 @5) 3.14 km (4:15 / km) +11m 4:11 / km
ahr:164 max:172 shoes: NB Fresh Foam Zante V2

Clifton Campus Sprint race 1. One poor route to 6 but otherwise fine.

http://www.noc-uk.org/events/result?id=576&uri=H|w...

Orienteering race 12:31 intensity: (17 @1) + (23 @2) + (1:21 @3) + (9:56 @4) + (34 @5) 2.94 km (4:16 / km) +13m 4:10 / km
ahr:160 max:171 shoes: NB Fresh Foam Zante V2

Race 2 - didn't see a road hump coming up and went flying about half way around. Sore bloody knee hit and elbow and took a couple of controls to recover and run freely again. Technically fine, sub optimal to 2 - road way quicker.

Orienteering race 11:37 intensity: (38 @3) + (10:58 @4) + (1 @5) 2.85 km (4:04 / km) +15m 3:58 / km
ahr:150 max:170 shoes: NB Fresh Foam Zante V2

Race 3 - tired by now but technical fine again.

Running warm up/down 31:37 intensity: (14:49 @0) + (16:48 @1) 2.69 km (11:45 / km) +27m 11:11 / km
ahr:98 max:125 shoes: NB Fresh Foam Zante V2

Saturday Sep 9 #

8 AM

Running warm up/down 21:26 intensity: (29 @0) + (1:17 @1) + (8:01 @2) + (11:39 @3) 4.37 km (4:54 / km) +54m 4:37 / km
ahr:138 max:148 shoes: Adidas Adizero Adios Boost (4)

Running tempo 17:16 intensity: (10 @0) + (6 @1) + (3 @2) + (3 @3) + (3:50 @4) + (13:04 @5) 5.09 km (3:24 / km) +36m 3:17 / km
ahr:172 max:179 shoes: Adidas Adizero Adios Boost (4)

Park run. Started steady and it felt much better than Wilne last week.

Running warm up/down 19:37 intensity: (3:55 @1) + (15:42 @2) 3.78 km (5:11 / km) +13m 5:06 / km
ahr:129 max:139 shoes: Adidas Adizero Adios Boost (4)

Running warm up/down 19:09 intensity: (11 @0) + (35 @1) + (13:15 @2) + (5:08 @3) 4.14 km (4:38 / km) +14m 4:33 / km
ahr:136 max:149 shoes: Adidas Adizero Adios Boost (4)

Thursday Sep 7 #

5 PM

Running 28:30 intensity: (38 @0) + (6:18 @1) + (17:51 @2) + (3:43 @3) 5.45 km (5:14 / km) +46m 5:01 / km
ahr:129 max:149 shoes: NB Fresh Foam Zante V2

Running 10:07 intensity: (4:34 @1) + (5:33 @2) 1.97 km (5:08 / km) +13m 4:58 / km
ahr:126 max:137 shoes: NB Fresh Foam Zante V2

Wednesday Sep 6 #

6 AM

Strength and Conditioning 27:04 [0] 0.76 km (35:45 / km)

6 PM

Running 59:04 intensity: (36 @0) + (21:10 @1) + (35:55 @2) + (1:23 @3) 12.14 km (4:52 / km) +72m 4:44 / km
ahr:128 max:142 shoes: Asics Gel - Fuji Racer 3

Tuesday Sep 5 #

6 PM

Running warm up/down 8:08 intensity: (20 @0) + (24 @1) + (5:38 @2) + (1:46 @3) 1.77 km (4:35 / km) +1m 4:35 / km
ahr:133 max:144 shoes: Adidas Adizero Takumi Sen 2

Running intervals 30:07 intensity: (5 @0) + (1:38 @1) + (6:24 @2) + (8:17 @3) + (13:28 @4) + (15 @5) 4.85 km (6:12 / km) +2m 6:12 / km
ahr:149 max:170 shoes: Adidas Adizero Takumi Sen 2

Running warm up/down 8:42 intensity: (2:13 @1) + (6:29 @2) 1.75 km (4:59 / km) +1m 4:58 / km
ahr:128 max:137 shoes: Adidas Adizero Takumi Sen 2

Monday Sep 4 #

6 AM

Strength and Conditioning 25:00 [1]

7 AM

Running 23:14 intensity: (46 @0) + (1:27 @1) + (11:01 @2) + (10:00 @3) 4.96 km (4:41 / km) +67m 4:23 / km
ahr:135 max:148 shoes: NB Fresh Foam Zante V2

5 PM

Running 41:59 intensity: (42 @0) + (1:23 @1) + (14:25 @2) + (24:58 @3) + (31 @4) 8.92 km (4:42 / km) +193m 4:15 / km
ahr:139 max:158 shoes: NB Fresh Foam Zante V2

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