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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 31 days ending Oct 31, 2016:

activity # timemileskm+m
  orienteering16 13:49:53 70.36(11:48) 113.24(7:20) 1937
  running23 12:02:23 77.5(9:19) 124.73(5:48) 859
  running/walking5 7:06:20 30.8(13:51) 49.56(8:36) 723
  Walk-O4 4:36:58 13.09(21:10) 21.06(13:09) 534
  strength and conditioning3 2:40:03
  Total35 40:15:37 191.75 308.59 4053
  [1-5]35 37:59:02

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Monday Oct 31, 2016 #

10 AM

running 10:01 intensity: (5 @0) + (51 @1) + (3:11 @2) + (5:54 @3) 2.1 km (4:46 / km) +10m 4:40 / km
ahr:138 max:152

orienteering 1:28:43 intensity: (4 @0) + (19 @1) + (32 @2) + (15:28 @3) + (1:12:20 @4) 14.59 km (6:05 / km) +177m 5:44 / km
ahr:164 max:174

running 5:00 intensity: (11 @0) + (2:06 @1) + (2:43 @2) 0.84 km (5:59 / km) +13m 5:33 / km
ahr:120 max:136

6 PM

Walk-O 1:34:35 intensity: (6:42 @0) + (1:08:57 @1) + (17:54 @2) + (1:02 @3) 5.8 km (16:19 / km) +200m 13:55 / km
ahr:109 max:144

Sunday Oct 30, 2016 #

1 PM

running 15:04 intensity: (1:34 @0) + (3:24 @1) + (6:51 @2) + (3:15 @3) 2.55 km (5:55 / km) +31m 5:34 / km
ahr:125 max:156

orienteering 1:03:09 intensity: (21:15 @1) + (8:14 @2) + (2:35 @3) + (20:39 @4) + (10:26 @5) 7.86 km (8:02 / km) +88m 7:37 / km
ahr:147 max:185

running 6:18 intensity: (5 @0) + (1:44 @1) + (4:11 @2) + (18 @3) 1.15 km (5:28 / km)
ahr:125 max:147

6 PM

running 5:01 intensity: (4 @0) + (23 @1) + (2:15 @2) + (2:17 @3) + (2 @4) 0.96 km (5:15 / km) +1m 5:13 / km
ahr:138 max:160

orienteering 1:00:28 intensity: (26 @0) + (17:01 @1) + (24:13 @2) + (18:09 @3) + (39 @4) 4.98 km (12:08 / km) +72m 11:19 / km
ahr:128 max:162

Saturday Oct 29, 2016 #

11 AM

strength and conditioning 1:10:00 [2]

Core and glutes

Friday Oct 28, 2016 #

12 PM

running/walking 1:44:32 intensity: (5:49 @0) + (1:07:28 @1) + (28:45 @2) + (2:22 @3) + (8 @4) 15.34 km (6:49 / km) +89m 6:37 / km
ahr:114 max:164

Thursday Oct 27, 2016 #

11 AM

Walk-O 1:04:04 intensity: (1:11 @0) + (55:52 @1) + (5:59 @2) + (1:02 @3) 5.31 km (12:04 / km) +108m 10:57 / km
ahr:107 max:146

running 8:15 intensity: (9 @0) + (2:34 @1) + (5:32 @2) 1.33 km (6:12 / km)
ahr:122 max:136

4 PM

running/walking 1:27:57 intensity: (23:19 @0) + (29:58 @1) + (31:46 @2) + (2:54 @3) 9.18 km (9:35 / km) +196m 8:40 / km
ahr:109 max:147

Wednesday Oct 26, 2016 #

11 AM

running 34:47 intensity: (5 @0) + (16 @1) + (1:46 @2) + (31:22 @3) + (1:18 @4) 7.56 km (4:36 / km) +59m 4:26 / km
ahr:150 max:176

strength and conditioning 30:00 [1]
ahr:92 max:121

5 PM

running 18:10 intensity: (3 @0) + (6:42 @1) + (1:28 @2) + (9:56 @3) + (1 @4) 3.35 km (5:26 / km) +26m 5:13 / km
ahr:130 max:170

orienteering 1:17:02 intensity: (34 @0) + (5 @1) + (9 @2) + (14:38 @3) + (59:08 @4) + (2:28 @5) 14.71 km (5:14 / km) +190m 4:55 / km
ahr:165 max:183

running 10:01 intensity: (3 @0) + (1:12 @1) + (4:32 @2) + (4:14 @3) 1.9 km (5:16 / km) +10m 5:08 / km
ahr:134 max:146

Tuesday Oct 25, 2016 #

10 AM

running 43:38 intensity: (12 @0) + (17 @1) + (3:38 @2) + (35:14 @3) + (4:17 @4) 9.27 km (4:42 / km) +69m 4:32 / km
ahr:151 max:175

Including 3x3xrunning tech. and 4xabout 15s
12 PM

Note

And the training is on!

Monday Oct 24, 2016 #

11 AM

running 4:28 intensity: (12 @0) + (14 @1) + (1:28 @2) + (2:34 @3) 0.81 km (5:33 / km) +25m 4:48 / km
ahr:140 max:154

Walk-O 1:10:26 intensity: (1:14 @0) + (49:54 @1) + (19:04 @2) + (14 @3) 5.48 km (12:52 / km) +100m 11:47 / km
ahr:114 max:141

running 8:20 intensity: (5 @0) + (22 @1) + (2:03 @2) + (5:50 @3) 1.69 km (4:56 / km) +14m 4:44 / km
ahr:144 max:158

4 PM

running 4:54 intensity: (11 @0) + (38 @1) + (2:43 @2) + (1:22 @3) 0.75 km (6:33 / km) +22m 5:42 / km
ahr:130 max:147

running/walking 1:37:34 intensity: (11:58 @0) + (37:19 @1) + (28:17 @2) + (20:00 @3) 7.72 km (12:39 / km) +98m 11:53 / km
ahr:119 max:159

Following youngsters in youth training

running 5:24 intensity: (3 @0) + (1:53 @2) + (3:28 @3) 1.1 km (4:56 / km) +2m 4:53 / km
ahr:143 max:154

Saturday Oct 22, 2016 #

1 PM

running 37:41 intensity: (5 @0) + (14:52 @1) + (4:49 @2) + (10:31 @3) + (7:24 @4) 5.59 km (6:44 / km) +17m 6:38 / km
ahr:136 max:170

orienteering 43:15 intensity: (9 @0) + (1:08 @2) + (28 @3) + (5:14 @4) + (36:16 @5) 7.91 km (5:28 / km) +125m 5:04 / km
ahr:182 max:191

running 17:43 intensity: (6:00 @1) + (9:38 @2) + (2:05 @3) 2.77 km (6:24 / km)
ahr:124 max:152

Friday Oct 21, 2016 #

11 AM

running 22:22 intensity: (15 @0) + (12 @1) + (12 @2) + (13:40 @3) + (8:03 @4) 4.91 km (4:33 / km) +24m 4:27 / km
ahr:155 max:178

Thursday Oct 20, 2016 #

12 PM

orienteering 21:13 intensity: (24 @0) + (4:39 @1) + (13:35 @2) + (2:35 @3) 2.43 km (8:44 / km) +13m 8:31 / km
ahr:127 max:152

5 PM

running/walking 1:13:58 intensity: (5:16 @0) + (41:19 @1) + (25:22 @2) + (1:35 @3) + (26 @4) 9.81 km (7:32 / km) +156m 6:59 / km
ahr:116 max:175

Tuesday Oct 18, 2016 #

3 PM

running 50:00 intensity: (13:00 @2) + (14:00 @3) + (14:00 @4) + (9:00 @5) 12.25 km (4:05 / km)
max:198

VO2 Test on a treadmill. Starting from 12km/h and last 3min was 21km/h, didn't start 22km/h.
Some problems with the machines not getting all the results, but physically ok level to start the training towards next season. #wantitmore

Monday Oct 17, 2016 #

1 PM

orienteering 40:59 intensity: (4:59 @0) + (10:53 @1) + (15:31 @2) + (9:36 @3) 4.78 km (8:35 / km) +23m 8:23 / km
ahr:120 max:155

4 PM

orienteering 16:33 intensity: (3:26 @0) + (7:07 @1) + (4:15 @2) + (1:43 @3) + (2 @5) 2.26 km (7:20 / km)
ahr:111 max:182

running 4:39 intensity: (1:00 @0) + (2:30 @1) + (1:09 @2) 0.4 km (11:45 / km) +11m 10:19 / km
ahr:110 max:139

orienteering 26:04 intensity: (4:48 @0) + (11:48 @1) + (7:59 @2) + (1:29 @3) 1.34 km (19:29 / km) +21m 18:04 / km
ahr:111 max:158

running 24:49 intensity: (1:05 @0) + (10:48 @1) + (7:06 @2) + (5:04 @3) + (46 @4) 3.13 km (7:56 / km) +2m 7:55 / km
ahr:124 max:168

Thursday Oct 13, 2016 #

11 AM

running/walking 1:02:19 intensity: (20:03 @0) + (19:47 @1) + (21:50 @2) + (25 @3) + (14 @4) 7.52 km (8:17 / km) +184m 7:23 / km
ahr:90 max:168

5 PM

running 1:10:07 intensity: (1:38 @0) + (15:57 @1) + (36:06 @2) + (10:19 @3) + (6:07 @4) 9.41 km (7:27 / km) +103m 7:04 / km
ahr:130 max:178

Monday Oct 10, 2016 #

6 PM

running 18:22 intensity: (1:29 @0) + (6:21 @1) + (8:17 @2) + (2:15 @3) 2.63 km (6:59 / km) +8m 6:53 / km
ahr:121 max:154

orienteering 26:25 intensity: (1:23 @0) + (7:38 @1) + (8:06 @2) + (8:42 @3) + (36 @4) 2.85 km (9:16 / km) +16m 9:01 / km
ahr:129 max:164

Saturday Oct 8, 2016 #

12 PM

running 36:20 intensity: (28 @0) + (15:20 @1) + (7:01 @2) + (12:26 @3) + (1:05 @4) 5.06 km (7:11 / km) +49m 6:51 / km
ahr:127 max:164

orienteering 52:42 intensity: (3 @0) + (19 @1) + (49 @3) + (34:16 @4) + (17:15 @5) 9.34 km (5:39 / km) +174m 5:10 / km
ahr:176 max:195

running 26:05 intensity: (7:04 @1) + (11:54 @2) + (7:07 @3) 4.05 km (6:27 / km) +29m 6:13 / km
ahr:129 max:150

Friday Oct 7, 2016 #

2 PM

running 15:39 intensity: (3:56 @0) + (43 @1) + (3:15 @2) + (7:13 @3) + (32 @4) 3.37 km (4:39 / km) +13m 4:34 / km
ahr:141 max:164

Thursday Oct 6, 2016 #

2 PM

Walk-O 47:53 intensity: (6:42 @0) + (38:51 @1) + (2:20 @2) 4.48 km (10:42 / km) +126m 9:22 / km
ahr:103 max:139

5 PM

running 1:15:26 intensity: (5:38 @0) + (28:40 @1) + (28:18 @2) + (5:59 @3) + (6:51 @4) 9.11 km (8:17 / km) +101m 7:51 / km
ahr:122 max:176

Wednesday Oct 5, 2016 #

11 AM

running 43:48 intensity: (4 @0) + (2:39 @1) + (8:49 @2) + (28:18 @3) + (3:58 @4) 9.65 km (4:32 / km) +59m 4:24 / km
ahr:144 max:178

7 PM

running 15:01 intensity: (9:17 @0) + (21 @1) + (2:31 @2) + (2:52 @3) 2.81 km (5:20 / km) +67m 4:46 / km
ahr:110 max:166

orienteering 43:27 intensity: (6 @0) + (11 @1) + (26 @2) + (3:11 @3) + (31:22 @4) + (8:11 @5) 6.37 km (6:49 / km) +156m 6:05 / km
ahr:172 max:186

running 10:02 intensity: (3:50 @1) + (6:12 @2) 1.78 km (5:37 / km) +24m 5:16 / km
ahr:115 max:151

Tuesday Oct 4, 2016 #

7 PM

strength and conditioning 1:00:03 [1]

Monday Oct 3, 2016 #

2 PM

orienteering 38:32 intensity: (1:37 @0) + (26:52 @1) + (10:03 @2) 4.3 km (8:58 / km) +70m 8:18 / km
ahr:111 max:132

4 PM

orienteering 1:13:40 intensity: (8:25 @0) + (27:24 @1) + (27:25 @2) + (9:14 @3) + (1:12 @4) 5.57 km (13:13 / km) +299m 10:25 / km
ahr:111 max:168

Controls to the forest and then following some youngsters...

running 30:00 [3] 5.0 km (6:00 / km)

Running parts of the training

Sunday Oct 2, 2016 #

11 AM

running 25:00 [1] 4.08 km (6:08 / km) +24m 5:57 / km

orienteering race 44:11 [3] 6.0 km (7:22 / km) +100m 6:48 / km

Too tired from yesterdays long distances so taking it easy

Saturday Oct 1, 2016 #

2 PM

orienteering 20:20 [2] 2.56 km (7:56 / km) +33m 7:28 / km

running 19:58 [1] 3.4 km (5:52 / km) +46m 5:30 / km

3 PM

orienteering race 1:33:10 [5] 15.4 km (6:03 / km) +380m 5:23 / km

Estonian Suuntogames long distance... Quite ok work though bad tecniqual work from 8th to 15th. Mostly small or bigger wrong choises and getting lost middle of the 10th... Losing about 2,5min on that middle part of the race. Physically didn't get the finnish like should have able to (on the last 25min couldn't push like needed)

Ok result - http://obasen.orientering.se/winsplits/online/en/d...

Can be somehow also compered to M21E1 class (hard to say about the differences about the courses) - http://obasen.orientering.se/winsplits/online/en/d...

Suprinsingly good going on the upphills! Losing time mostly on hard surfece.

Rigth direction :)

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