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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Feb 24:

activity # timemileskm+m
  Running7 5:18:50 39.03(8:10) 62.81(5:05) 434
  Orienteering3 3:12:55 18.37(10:30) 29.56(6:32) 564
  Cross Training1 59:03 2.93(20:10) 4.71(12:32) 1
  Strength and Conditioning1 35:00
  Total10 10:05:48 60.33 97.09 999
  [1-5]9 9:26:51

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MoTuWeThFrSaSu

Sunday Feb 24 #

12 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Bold (2)

Orienteering race 1:06:05 intensity: (7 @0) + (15 @1) + (1:51 @2) + (47:33 @3) + (16:19 @4) 9.21 km (7:10 / km) +287m 6:12 / km
ahr:150 max:158 shoes: VJ Bold (2)

SOL 1

Made some tired silly errors although nothing majorly significant. Still enjoyable.

https://www.maroc.routegadget.co.uk/rg2/#249&route...

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: VJ Bold (2)

Saturday Feb 23 #

7 PM

Running warm up/down 22:00 [2] 3.5 km (6:17 / km)
shoes: VJ Bold (2)

Orienteering race 1:27:42 intensity: (7 @0) + (12 @1) + (16 @2) + (10:59 @3) + (1:16:08 @4) 12.49 km (7:01 / km) +244m 6:24 / km
ahr:160 max:169 shoes: VJ Bold (2)

British Night at Muir of Dinnet

Night orienteering in proper wild terrain. Loved this. Technically decent, couple of 30-40s errors late on at 19 and 21. Other than that only minor errors.

https://www.maroc.routegadget.co.uk/rg2/#248&route...

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: VJ Bold (2)

Friday Feb 22 #

11 AM

Orienteering 39:08 intensity: (21 @0) + (15:22 @1) + (23:25 @2) 7.86 km (4:59 / km) +33m 4:53 / km
ahr:126 max:137 shoes: Inov8 X Talon 212 (5)

Thursday Feb 21 #

12 PM

Running 1:26:30 intensity: (1:36 @0) + (16:31 @1) + (1:00:36 @2) + (7:47 @3) 17.94 km (4:49 / km) +140m 4:38 / km
ahr:130 max:149 shoes: Adidas Terrex Agravic Speed

8 PM

Cross Training 59:03 [3] 4.71 km (12:32 / km) +1m 12:31 / km
shoes: Adidas Terrex Agravic Speed

Tuesday Feb 19 #

8 AM

Running 33:26 intensity: (20 @0) + (1:50 @1) + (20:16 @2) + (11:00 @3) 7.35 km (4:33 / km) +44m 4:25 / km
ahr:136 max:151 shoes: Adidas Boost DPR

5 PM

Running 34:30 intensity: (12 @0) + (3:11 @1) + (25:15 @2) + (5:52 @3) 7.49 km (4:36 / km) +77m 4:23 / km
ahr:134 max:143 shoes: Adidas Boost DPR

Running warm up/down 2:43 intensity: (24 @0) + (58 @1) + (1:21 @2) 0.48 km (5:37 / km)
ahr:121 max:138 shoes: Adidas Boost DPR

Running intervals 25:39 intensity: (4 @0) + (1:14 @1) + (4:05 @2) + (6:50 @3) + (12:30 @4) + (56 @5) 5.37 km (4:47 / km) +1m 4:46 / km
ahr:152 max:173 shoes: Adidas Boost DPR

12 x 400m (60s)

Times a bit inconsistent showing up lack of speed training.

Running warm up/down 16:29 intensity: (7 @0) + (4:00 @1) + (12:02 @2) + (20 @3) 3.07 km (5:22 / km) +1m 5:22 / km
ahr:127 max:142 shoes: Adidas Boost DPR

Monday Feb 18 #

Strength and Conditioning 35:00 [0]

Work Yoga session
7 AM

Running 23:32 intensity: (39 @0) + (1:06 @1) + (18:26 @2) + (3:09 @3) + (12 @4) 4.8 km (4:54 / km) +23m 4:47 / km
ahr:133 max:157 shoes: NB Fresh Foam Zante V2

ITW, very achy and running late.
4 PM

Running 24:01 intensity: (5:11 @1) + (16:40 @2) + (2:10 @3) 4.82 km (4:59 / km) +148m 4:19 / km
ahr:130 max:151 shoes: NB Fresh Foam Zante V2

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