Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 1 days ending Feb 23, 2012:

activity # timemileskm+m
  Running1 51:55 5.18(10:02) 8.33(6:14) 46
  Orienteering1 26:31 3.39(7:49) 5.46(4:51) 15
  Total1 1:18:26 8.57(9:09) 13.79(5:41) 61
  [1-5]1 1:18:24
averages - sleep:9

«»
1:18
0:00
» now
Th

Thursday Feb 23, 2012 #

3 PM

Running warm up/down 17:25 intensity: (1:46 @1) + (9:47 @2) + (5:34 @3) + (18 @4) 2.93 km (5:57 / km) +21m 5:44 / km
ahr:143 max:172 slept:9.0 shoes: Icebug Spirit olx 2 2012

warming up with Toni

Orienteering intervals 9:13 intensity: (10 @2) + (15 @3) + (8:37 @4) + (11 @5) *** 1.86 km (4:58 / km) +5m 4:54 / km
ahr:184 max:192 shoes: Icebug Spirit olx 2 2012

Flying 1.65 kilometers: doing the same course (with 4 controls) for 3 times. It wasn't a clean performance, some hesitations and small mistakes.

Running 5:19 intensity: (3:10 @2) + (1:41 @3) + (28 @4) 0.72 km (7:21 / km) +6m 7:04 / km
ahr:149 max:186 shoes: Icebug Spirit olx 2 2012

recovery

Orienteering intervals 8:31 intensity: (19 @3) + (5:46 @4) + (2:26 @5) *** 1.8 km (4:44 / km) +5m 4:40 / km
ahr:188 max:196 shoes: Icebug Spirit olx 2 2012

2nd interval: 1.65km

Running 5:20 intensity: (2:56 @2) + (1:47 @3) + (36 @4) + (1 @5) 0.72 km (7:23 / km) +6m 7:05 / km
ahr:151 max:192 shoes: Icebug Spirit olx 2 2012

recovery

Orienteering intervals 8:47 intensity: (2 @0) + (5 @2) + (17 @3) + (6:54 @4) + (1:29 @5) *** 1.8 km (4:53 / km) +5m 4:49 / km
ahr:187 max:195 shoes: Icebug Spirit olx 2 2012

3rd interval on the same course: 1.65km. Surprised that i was 16sec slower than the previous one.

Planned to do 4 of these intervals. But had no power in my legs and wasn't running at high speed. Also my HR wasn't high enough. Still tired after POM probably. Hope that i'll find my good legs from the week before Pom again soon.

Running warm up/down 23:51 intensity: (10 @1) + (1:48 @2) + (21:53 @3) 3.96 km (6:02 / km) +13m 5:56 / km
ahr:152 max:168 shoes: Icebug Spirit olx 2 2012

cooling down on my own because Toon got 'injured' during the 3rd interval

« Earlier | Later »