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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 31 days ending Aug 31, 2016:

activity # timemileskm+m
  orienteering19 15:32:55 82.0(11:23) 131.96(7:04) 1651
  running25 13:45:12 89.58(9:13) 144.17(5:43) 1099
  Walk-O6 8:37:03 26.63(19:25) 42.86(12:04) 544
  strength and conditioning9 7:06:16
  cordination4 1:30:04 3.96(22:45) 6.37(14:08) 3
  running/walking1 1:20:02 4.15(19:17) 6.68(11:59) 84
  ballgames1 1:17:09 3.34(23:06) 5.38(14:21)
  cycling1 1:00:21 13.06(4:37) 21.02(2:52) 150
  waterrunning1 30:02 0.03(16:06:41) 0.05(10:00:40)
  Total45 50:39:04 222.75 358.48 3531
  [1-5]45 49:16:53

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Wednesday Aug 31, 2016 #

12 PM

orienteering 58:04 intensity: (2:47 @0) + (14:41 @1) + (38:51 @2) + (1:28 @3) + (17 @4) 8.04 km (7:13 / km) +161m 6:34 / km
ahr:122 max:169

5 PM

running 1:15:05 intensity: (53 @0) + (3:57 @1) + (34:25 @2) + (9:54 @3) + (17:48 @4) + (8:08 @5) 13.29 km (5:39 / km) +57m 5:32 / km
ahr:148 max:188

Sunday Aug 28, 2016 #

9 AM

running 15:02 intensity: (29 @0) + (2:37 @1) + (5:31 @2) + (6:15 @3) + (10 @4) 1.87 km (8:02 / km) +40m 7:16 / km
ahr:132 max:163

orienteering 1:30:27 intensity: (5:07 @1) + (25:43 @2) + (9:07 @3) + (45:55 @4) + (4:35 @5) 13.28 km (6:49 / km) +122m 6:31 / km
ahr:141 max:183

Saturday Aug 27, 2016 #

12 PM

running 26:12 intensity: (3 @0) + (1:33 @1) + (6:54 @2) + (15:16 @3) + (2:26 @4) 3.92 km (6:41 / km) +56m 6:14 / km
ahr:145 max:177

orienteering 36:49 intensity: (1 @0) + (2:58 @1) + (2:15 @2) + (28 @3) + (3:43 @4) + (27:24 @5) 5.95 km (6:11 / km) +59m 5:54 / km
ahr:173 max:189

running 15:05 intensity: (9:49 @2) + (4:45 @3) + (31 @4) 2.72 km (5:33 / km) +24m 5:19 / km
ahr:139 max:163

Friday Aug 26, 2016 #

7 AM

running 10:08 intensity: (9 @0) + (31 @1) + (6:14 @2) + (3:14 @3) 2.06 km (4:56 / km) +18m 4:43 / km
ahr:135 max:147

cordination 22:31 intensity: (55 @0) + (14:07 @1) + (6:12 @2) + (1:17 @3) 1.45 km (15:32 / km)
ahr:114 max:150

running 10:51 intensity: (2 @0) + (5:49 @2) + (3:31 @3) + (1:29 @4) 2.02 km (5:23 / km) +12m 5:13 / km
ahr:142 max:172

8 PM

orienteering 17:24 intensity: (50 @0) + (12:59 @1) + (3:35 @2) 1.52 km (11:28 / km) +13m 11:00 / km
ahr:112 max:130

running 10:36 intensity: (1 @0) + (4:48 @1) + (5:47 @2) 1.68 km (6:18 / km) +25m 5:52 / km
ahr:119 max:129

Thursday Aug 25, 2016 #

8 PM

running 30:02 intensity: (5 @0) + (29 @1) + (5:26 @2) + (22:44 @3) + (1:18 @4) 6.53 km (4:36 / km) +34m 4:29 / km
ahr:145 max:171

strength and conditioning 50:00 [1]
ahr:86 max:117

Wednesday Aug 24, 2016 #

11 AM

orienteering 29:40 [5] 6.38 km (4:39 / km)

running 53:37 [2] 8.45 km (6:21 / km)

Tuesday Aug 23, 2016 #

11 AM

running 20:01 intensity: (28 @0) + (32 @2) + (19:01 @3) 4.42 km (4:32 / km) +1m 4:32 / km
ahr:146 max:158

cordination 21:02 intensity: (1 @0) + (10:12 @1) + (6:58 @2) + (3:51 @3) 1.45 km (14:30 / km)
ahr:123 max:159

running 18:54 intensity: (3 @0) + (28 @1) + (6:14 @2) + (8:08 @3) + (3:56 @4) + (5 @5) 3.14 km (6:01 / km) +2m 6:00 / km
ahr:146 max:182

4 PM

orienteering 1:14:59 intensity: (1 @0) + (1:52 @1) + (34:05 @2) + (39:01 @3) 8.94 km (8:23 / km) +158m 7:42 / km
ahr:139 max:157

Walk-O 1:50:00 intensity: (30:43 @0) + (46:13 @1) + (28:48 @2) + (4:16 @3) 5.9 km (18:39 / km) +104m 17:08 / km
ahr:109 max:152

Monday Aug 22, 2016 #

4 PM

orienteering 40:05 intensity: (2:26 @0) + (13:42 @1) + (17:30 @2) + (6:27 @3) 5.14 km (7:48 / km) +41m 7:30 / km
ahr:128 max:153

Sunday Aug 21, 2016 #

11 AM

running 25:19 intensity: (21 @0) + (3:25 @1) + (6:38 @2) + (13:54 @3) + (1:01 @4) 3.73 km (6:47 / km) +108m 5:55 / km
ahr:139 max:176

orienteering 38:29 intensity: (1:12 @3) + (2:24 @4) + (34:53 @5) 6.14 km (6:16 / km) +78m 5:53 / km
ahr:153 max:190

Not pleased with the basic work at all... Tried to start "easily" and take the control rigth in the beginning, but forget it after the starting point! "Panic" rigth in the beginning and missing in the first control. Wrong routechoise and super hurry during the 2nd leg. Same story the next legs. 5th one the first where there was some sense. 6th one bad route choise. Then doing bit better, if not counting the "brains off" start from the 10th control. Very bad basic work, should get more calm, read the map more and then get more wise orienteering :)

But nice to see that speed is coming back and also with this kind of work the result was quite ok :)

http://svorienteering.idrott.fi/Site/Data/2344/Fil...

running 15:00 intensity: (33 @1) + (7:45 @2) + (6:42 @3) 2.58 km (5:49 / km) +61m 5:12 / km
ahr:137 max:152

7 PM

strength and conditioning 50:02 [2]

Saturday Aug 20, 2016 #

11 AM

running 45:02 intensity: (12 @0) + (17 @1) + (11:53 @2) + (28:33 @3) + (4:07 @4) 9.0 km (5:00 / km) +84m 4:47 / km
ahr:145 max:179

8x20s

Friday Aug 19, 2016 #

Walk-O 1:36:51 [1] 8.34 km (11:37 / km)
ahr:108 max:155

2 PM

strength and conditioning 50:03 [2]

Wednesday Aug 17, 2016 #

12 PM

running 16:11 intensity: (38 @0) + (15 @2) + (15:02 @3) + (16 @4) 3.58 km (4:31 / km) +24m 4:22 / km
ahr:146 max:161

cordination 26:32 intensity: (7 @0) + (13:55 @1) + (8:42 @2) + (3:48 @3) 1.94 km (13:40 / km) +1m 13:38 / km
ahr:121 max:159

running 11:01 intensity: (1 @0) + (36 @1) + (3:41 @2) + (3:47 @3) + (2:56 @4) 1.88 km (5:53 / km)
ahr:146 max:178

8x100m

running 11:36 intensity: (1 @0) + (1:19 @2) + (10:16 @3) 2.42 km (4:47 / km) +13m 4:40 / km
ahr:145 max:154

5 PM

running 29:48 intensity: (3:38 @0) + (1:28 @1) + (8:39 @2) + (10:51 @3) + (5:12 @4) 4.66 km (6:24 / km) +105m 5:45 / km
ahr:140 max:177

orienteering 13:55 intensity: (1:56 @0) + (1:23 @2) + (38 @3) + (15 @4) + (9:43 @5) 2.33 km (5:58 / km) +47m 5:26 / km
ahr:182

Clubs champs with handicaps... 12.14 Not good orienteering, way too hurry

orienteering 14:46 intensity: (2:38 @0) + (6:46 @3) + (5:22 @4) 2.14 km (6:53 / km) +42m 6:16 / km
ahr:161 max:166

Rerun

Tuesday Aug 16, 2016 #

6 PM

running 3:40 intensity: (30 @0) + (1:11 @2) + (1:58 @4) + (1 @5) 0.58 km (6:18 / km) +19m 5:25 / km
ahr:146 max:182

orienteering 58:13 intensity: (1:32 @0) + (4:13 @1) + (51:30 @2) + (58 @3) 6.78 km (8:35 / km) +107m 7:58 / km
ahr:128 max:154

Evening event with "running as slowly as I can" speed

strength and conditioning 50:03 [2]

Monday Aug 15, 2016 #

6 PM

running/walking 1:20:02 intensity: (13:11 @0) + (29:51 @1) + (28:38 @2) + (7:26 @3) + (27 @4) + (29 @5) 6.68 km (11:59 / km) +84m 11:17 / km
ahr:116 max:185

At kids O-school, all short of stuff... Running tech. and following Vladi mostly

Sunday Aug 14, 2016 #

9 AM

running 22:34 intensity: (12 @0) + (3:22 @1) + (7:33 @2) + (10:25 @3) + (1:02 @4) 3.22 km (7:01 / km) +31m 6:42 / km
ahr:137 max:172

orienteering 43:05 intensity: (1:41 @1) + (1:03 @2) + (29 @3) + (28:42 @4) + (11:10 @5) 6.91 km (6:14 / km) +67m 5:57 / km
ahr:172 max:185

District relay champs... Well now could feel myself tired. Three weeks time to get ligth legs :)

running 18:55 [2] 3.42 km (5:32 / km) +23m 5:21 / km

Saturday Aug 13, 2016 #

12 PM

running 20:03 intensity: (47 @0) + (3:18 @1) + (9:16 @2) + (5:45 @3) + (57 @4) 3.0 km (6:41 / km) +20m 6:28 / km
ahr:132 max:171

orienteering 37:04 intensity: (9 @0) + (3:12 @1) + (2:05 @2) + (21 @3) + (12:40 @4) + (18:37 @5) 6.44 km (5:45 / km) +85m 5:24 / km
ahr:170 max:185

TOW 5th day... Quite good going, not the most lightest legs, but manage to push very well. Quite ok pace, pretty much the same than Lauri Sild. Big miss to the 6th control though - not good

Overall victory :)

running 12:42 intensity: (5 @0) + (36 @1) + (10:22 @2) + (1:39 @3) 1.93 km (6:35 / km) +2m 6:33 / km
ahr:130 max:149

Friday Aug 12, 2016 #

12 PM

orienteering 52:49 [1] 6.16 km (8:34 / km) +57m 8:11 / km

Thursday Aug 11, 2016 #

11 AM

running 16:08 intensity: (1 @0) + (7:35 @1) + (5:39 @2) + (2:53 @3) 2.19 km (7:23 / km)
ahr:122 max:152

orienteering 1:34:27 intensity: (9 @0) + (9 @1) + (7 @2) + (4:51 @3) + (1:29:11 @4) 13.73 km (6:53 / km) +175m 6:28 / km
ahr:167 max:176

3 PM

Walk-O 1:26:48 intensity: (1:07 @0) + (1:14:46 @1) + (10:55 @2) 6.68 km (12:59 / km) +50m 12:31 / km
ahr:111 max:134

Wednesday Aug 10, 2016 #

Note

Had planned to do a orienteering training at the afternoon, but because the race was feeling so hard, decided to skip the training
11 AM

running 19:20 intensity: (39 @0) + (2:03 @1) + (11:36 @2) + (5:02 @3) 3.28 km (5:53 / km) +12m 5:47 / km
ahr:132 max:159

12 PM

orienteering 52:49 [5] 8.8 km (6:00 / km)

TOW, "long" distance... Easy course, ok performance, but better plans for the routes needed. Quite tough physically today, was suffering rigth in the beginning. Mostly likely will run both of the two rest races with easier speed... At least not competition speed!
1 PM

running 10:56 [1] 1.93 km (5:40 / km) +1m 5:39 / km

8 PM

strength and conditioning 40:01 [2]

Tuesday Aug 9, 2016 #

11 AM

running 10:02 [2] 1.86 km (5:23 / km) +27m 5:01 / km

Walk-O 1:21:06 [1] 8.51 km (9:32 / km) +23m 9:25 / km

7 PM

strength and conditioning 46:01 [2]

Monday Aug 8, 2016 #

1 PM

running 9:55 intensity: (22 @0) + (1:14 @1) + (2:54 @2) + (5:25 @3) 1.79 km (5:33 / km) +21m 5:15 / km
ahr:135 max:153

orienteering 6:53 intensity: (1 @0) + (11 @1) + (32 @2) + (4:50 @3) + (1:19 @4) 1.37 km (5:02 / km) +12m 4:49 / km
ahr:152 max:164

running 6:25 intensity: (3 @0) + (58 @1) + (2:59 @2) + (1:09 @3) + (1:16 @4) 0.87 km (7:24 / km) +13m 6:53 / km
ahr:139 max:173

orienteering 15:27 intensity: (8 @1) + (41 @2) + (35 @3) + (1:22 @4) + (12:41 @5) 3.5 km (4:25 / km) +100m 3:52 / km
ahr:179 max:189

running 21:30 intensity: (2:00 @1) + (17:31 @2) + (1:40 @3) + (19 @4) 2.94 km (7:18 / km) +72m 6:31 / km
ahr:109 max:174

6 PM

Walk-O 47:07 intensity: (1:28 @0) + (40:56 @1) + (3:34 @2) + (1:09 @3) 4.47 km (10:32 / km) +39m 10:05 / km
ahr:107 max:157

Sunday Aug 7, 2016 #

11 AM

running 28:44 intensity: (27 @0) + (1:49 @1) + (9:59 @2) + (15:19 @3) + (1:10 @4) 5.03 km (5:43 / km) +10m 5:40 / km
ahr:140 max:172

1 PM

orienteering 12:44 intensity: (5 @1) + (10 @2) + (12 @3) + (17 @4) + (12:00 @5) 3.55 km (3:35 / km) +34m 3:25 / km
ahr:176 max:191

TOW sprint race, quite ok work... Physically not the best, but for this years going not that bad

running 27:48 intensity: (1:45 @1) + (20:26 @2) + (4:57 @3) + (20 @4) + (20 @5) 4.72 km (5:53 / km)
ahr:125 max:154

5 PM

orienteering 42:55 intensity: (14 @0) + (6:47 @1) + (21:52 @2) + (14:02 @3) 5.07 km (8:28 / km) +41m 8:08 / km
ahr:133 max:151

Saturday Aug 6, 2016 #

8 AM

running 17:29 intensity: (8 @0) + (22 @1) + (1:26 @2) + (15:33 @3) 3.76 km (4:39 / km) +21m 4:32 / km
ahr:147 max:158

cordination 19:59 intensity: (9:49 @1) + (6:45 @2) + (3:25 @3) 1.53 km (13:04 / km) +2m 12:59 / km
ahr:122 max:159

running 14:03 intensity: (6 @1) + (3:03 @2) + (7:43 @3) + (3:11 @4) 2.63 km (5:20 / km) +4m 5:18 / km
ahr:149 max:174

Including 100m intervals

Friday Aug 5, 2016 #

2 PM

cycling 1:00:21 intensity: (6:27 @0) + (41:26 @1) + (11:25 @2) + (1:03 @3) 21.02 km (2:52 / km) +150m 2:46 / km
ahr:110 max:150

8 PM

strength and conditioning 50:04 [1]

Thursday Aug 4, 2016 #

10 AM

running 1:37:29 intensity: (51 @0) + (8:01 @1) + (35:04 @2) + (32:34 @3) + (15:34 @4) + (5:25 @5) 17.35 km (5:37 / km) +81m 5:29 / km
ahr:144 max:186

3x5x400m and during warm up and down 3x100m

74,2
75,0
74,2
73,1
73,8

71,6
71,3
70,7
71,3
71,1

68,2
68,1
67,5
66,8
65,1

Good one and running felt quite ok.... Though 5s off from the speed and it's much better ;)
8 PM

strength and conditioning 45:01 [1]

Wednesday Aug 3, 2016 #

11 AM

running 27:59 intensity: (42 @0) + (12 @1) + (5:17 @2) + (20:10 @3) + (1:38 @4) 5.73 km (4:53 / km) +78m 4:34 / km
ahr:144

strength and conditioning 45:01 intensity: (44:44 @1) + (17 @2)
ahr:94 max:127

waterrunning 30:02 [1] 0.05 km (10:00:40 / km)

6 PM

ballgames 1:17:09 intensity: (33 @0) + (26:16 @1) + (38:19 @2) + (12:01 @3) 5.38 km (14:21 / km)
ahr:125 max:159

Monday Aug 1, 2016 #

11 AM

orienteering 1:41:51 intensity: (2:33 @0) + (32:23 @1) + (23:17 @2) + (28:28 @3) + (15:10 @4) 9.78 km (10:25 / km) +252m 9:14 / km
ahr:132 max:171

5 PM

Walk-O 1:35:11 intensity: (31 @0) + (38:50 @1) + (48:26 @2) + (7:24 @3) 8.95 km (10:38 / km) +328m 8:59 / km
ahr:123 max:156

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