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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairR

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running7 4:42:40 36.52(7:44) 58.77(4:49) 63
  Orienteering1 1:58:45 13.35(8:54) 21.48(5:32) 506
  Total8 6:41:25 49.87(8:03) 80.25(5:00) 569

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Sunday Apr 14 #

12 PM

Orienteering 1:58:45 intensity: (36 @1) + (16:31 @2) + (1:39:27 @3) + (1:50 @4) + (21 @5) 21.48 km (5:32 / km) +506m 4:57 / km
ahr:158 max:197 shoes: Hoka Torrent

Easy cruise up the big easy, most of the old SI champs middle distance course on Signal hill, most of an old OY around the uni and polytech. Bit distracted and rushed as I was prepping for an interview all day.

Saturday Apr 13 #

4 PM

Running 49:10 intensity: (45 @1) + (47:04 @2) + (1:21 @3) 10.73 km (4:35 / km) +60m 4:27 / km
ahr:142 max:168 shoes: New Balance 1080v9

Left it late, was busy with other stuff, just knocked out the local loop, didn't feel great, but not bad considering.

Friday Apr 12 #

6 AM

Running 24:41 intensity: (43 @1) + (23:58 @2) 5.0 km (4:56 / km)
ahr:134 max:146 shoes: New Balance 1080v9

Easy morning jog, feeling alright, might try and get some orienteering done this weekend.

Thursday Apr 11 #

6 AM

Running 1:05:04 intensity: (35 @1) + (1:04:29 @2) 13.25 km (4:55 / km) +1m 4:55 / km
ahr:136 max:150 shoes: New Balance 1080v9

Just another cruise along the river trail, ok but still a little sore. Will be nice to get off the flat tarmac at the weekend. Also need to invest a bit more time on the foam roller/stretching.

Wednesday Apr 10 #

6 AM

Running 25:49 intensity: (39 @1) + (24:49 @2) + (21 @3) 4.99 km (5:11 / km) +1m 5:10 / km
ahr:125 max:132 shoes: New Balance 1080v9

Was going to do 10, but was still sore/tired so did 5 and will break it into two runs. Kept to the grass.
5 PM

Running 25:30 intensity: (2:00 @1) + (23:26 @2) + (4 @3) 5.26 km (4:51 / km)
ahr:135 max:148 shoes: New Balance 1080v9

Easy cruise, feeling ok.

Tuesday Apr 9 #

5 AM

Running 1:00:00 intensity: (21 @1) + (50:30 @2) + (8:50 @3) + (19 @4) 12.77 km (4:42 / km)
ahr:144 max:175 shoes: New Balance 1080v9

Morning cruise up the river walkway all the way to the end. Still sore, mainly quads.

Monday Apr 8 #

5 PM

Running 32:26 intensity: (1:09 @1) + (30:01 @2) + (1:16 @3) 6.78 km (4:47 / km)
ahr:137 max:157 shoes: New Balance 1080v9

Jog around the playing fields and then to the supermarket. In Palmy for the week. Bit sore from the weekend.

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