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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Oct 23, 2021:

activity # timemileskm+m
  Walking6 2:50:00 9.69(17:32) 15.6(10:54) 435
  Walkajoggeroo2 50:00 4.41(11:20) 7.1(7:03) 105
  Strength1 30:00
  Spin1 20:00 5.59(3:35) 9.0(2:13)
  Total7 4:30:00 19.7 31.7 540

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SuMoTuWeThFrSa

Saturday Oct 23, 2021 #

Walking (Small trail) 18:00 [1] 1.6 km (11:15 / km) +35m 10:08 / km

Quick loosen up

Walkajoggeroo (P tread) 30:00 intensity: (3:00 @1) + (10:00 @2) + (14:00 @3) + (3:00 @4) 4.3 km (6:59 / km) +65m 6:29 / km
ahr:131

W5D1 form session. 6 wu with drills then 3 blocks of jog/run with walk recovery - 5, 7, 9 with 2:2:1 jog/run/walk intervals; 425/236/30.4

Friday Oct 22, 2021 #

Strength (P audio) 30:00 [2]

WWO1, BW workout with aerobic element. 3 wu, 8x45sec/15 R x2 exercises including squats, spilts planks etc.

Thursday Oct 21, 2021 #

Walking (Small trails) 36:00 [1] 3.2 km (11:15 / km) +110m 9:36 / km

Extended ramble.

Wednesday Oct 20, 2021 #

Walking (Small trail) 23:00 [1] 2.0 km (11:30 / km) +55m 10:07 / km

Before the rain

Walking (P tread) 20:00 intensity: (5:00 @1) + (10:00 @2) + (5:00 @3) 2.4 km (8:20 / km) +95m 6:57 / km
ahr:117

Kinda laid back Caribbean themed hike, hills to 6%; 268/223/12.8

Tuesday Oct 19, 2021 #

Walking (Small trail) 20:00 [1] 1.8 km (11:07 / km) +45m 9:53 / km

Nice and fresh morning.

Walkajoggeroo (P tread) 20:00 intensity: (2:00 @1) + (4:00 @2) + (14:00 @3) 2.8 km (7:09 / km) +40m 6:40 / km
ahr:135

W4D2 conversational/easy run pace dial in. 6 wu with drills walk to jog, then 2x5min easy run with 1 min walk recovery between, 2 cd; 270/225/23.0

Monday Oct 18, 2021 #

Walking (Small trail) 23:00 [1] 1.9 km (12:06 / km) +40m 10:57 / km

Wake up walk

Spin (P) 20:00 intensity: (12:00 @1) + (8:00 @2) 9.0 km (2:13 / km)

Easy ride; 135/112/76/43/8.3

Sunday Oct 17, 2021 #

Walking (Small trail) 30:00 [1] 2.7 km (11:07 / km) +55m 10:05 / km

Cool feeling morning

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