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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Nov 7, 2021:

activity # timemileskm+mload
  Running7 2:57:41 21.01(8:28) 33.81(5:15) 43353.7
  Orienteering3 2:04:12 13.12(9:28) 21.11(5:53) 48475.1
  Ebike4 1:07:21 15.6(13.9/h) 25.1(22.4/h) 50112.1
  Hiking1 1:02:32 2.33(26:51) 3.75(16:41) 10110.1
  Cycling1 32:33 6.05(11.2/h) 9.74(18.0/h) 2425.3
  Circuit Training1 23:137.0
  Total13 8:07:32 58.1 93.5 1762163.2

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MoTuWeThFrSaSu

Sunday Nov 7, 2021 #

8 AM

Running 10:00 intensity: (2:11 @1) + (5:00 @2) + (2:49 @3) 1.36 km (7:20 / km) +12m 7:02 / km
ahr:120 max:138

Orienteering race 1:20:19 intensity: (12 @1) + (10 @2) + (14:24 @3) + (1:03:18 @4) + (2:15 @5) 13.1 km (6:08 / km) +367m 5:23 / km
ahr:155 max:172

https://photos.app.goo.gl/AUHheu9wEU4mUjC2A

Feeling fit again

Hiking 1:02:32 intensity: (38:40 @1) + (12:41 @2) + (10:03 @3) + (1:08 @4) 3.75 km (16:41 / km) +101m 14:42 / km
ahr:109 max:156

Summer's first yellow

Blue - Splits

Saturday Nov 6, 2021 #

Event: DVOA Bellevue State Park - NRE
 
9 AM

Running 10:01 intensity: (1:38 @1) + (1:03 @2) + (4:06 @3) + (2:19 @4) + (55 @5) 2.06 km (4:51 / km) +37m 4:27 / km
ahr:137 max:173

Orienteering race 16:21 intensity: (19 @2) + (10 @3) + (11:17 @4) + (4:35 @5) 3.63 km (4:30 / km) +34m 4:18 / km
ahr:163 max:173

Running 5:00 intensity: (3:48 @1) + (1:12 @2) 0.73 km (6:54 / km) +4m 6:42 / km
ahr:108 max:120

1 PM

Running 7:40 intensity: (5 @1) + (17 @2) + (5:37 @3) + (1:41 @4) 1.24 km (6:12 / km) +18m 5:47 / km
ahr:142 max:153

Orienteering race 27:32 intensity: (11 @2) + (48 @3) + (17:39 @4) + (8:54 @5) 4.37 km (6:18 / km) +83m 5:45 / km
ahr:163 max:176

https://photos.app.goo.gl/LoDb1cHALQxBS8sEA

Blue - Splits

Blue - Splits

Friday Nov 5, 2021 #

7 AM

Running 35:00 intensity: (15 @1) + (15:14 @2) + (17:01 @3) + (2:30 @4) 6.77 km (5:10 / km) +78m 4:53 / km
ahr:132 max:163

Thursday Nov 4, 2021 #

3 PM

Running 35:00 intensity: (20 @1) + (11:23 @2) + (23:17 @3) 6.82 km (5:08 / km) +88m 4:49 / km
ahr:131 max:145

The TAPER!

Wednesday Nov 3, 2021 #

8 AM

Circuit Training 23:13 [3]

9 AM

Ebike 12:27 intensity: (3:21 @1) + (8:20 @2) + (46 @3) 5.49 km (26.5 kph) +43m
ahr:117 max:146

2 PM

Ebike 18:42 intensity: (2:02 @1) + (11:00 @2) + (4:05 @3) + (1:08 @4) + (27 @5) 6.55 km (21.0 kph) +202m
ahr:126 max:173

7 PM

Running 25:00 intensity: (6:20 @1) + (15:54 @2) + (2:46 @3) 4.23 km (5:54 / km) +102m 5:16 / km
ahr:118 max:136

Difficult to run easier than that

Tuesday Nov 2, 2021 #

4 PM

Running 50:00 intensity: (11 @1) + (10:05 @2) + (25:33 @3) + (6:53 @4) + (7:18 @5) 10.59 km (4:43 / km) +94m 4:31 / km
ahr:143 max:182

2x(3min, 2min, 1min) on 1:1 recovery

The 3 minutes at 10k effort, 2 minutes at 5k effort, and 1 minute at mile effort. I swear I went faster on the final minute but the trees messed up my GPS. Feels fun to run fast.

Monday Nov 1, 2021 #

9 AM

Ebike 13:14 intensity: (9:12 @1) + (4:00 @2) + (2 @3) 5.53 km (25.1 kph) +49m
ahr:106 max:130

2 PM

Ebike 22:58 intensity: (12:06 @1) + (10:23 @2) + (29 @3) 7.53 km (19.7 kph) +208m
ahr:109 max:136

5 PM

Cycling 32:33 intensity: (17:21 @1) + (9:46 @2) + (5:26 @3) 9.74 km (18.0 kph) +242m
ahr:104 max:144

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