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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  orienteering7 6:55:24 34.18(12:09) 55.01(7:33) 917
  Walk-O3 4:21:00 14.58(17:54) 23.47(11:07) 350
  running6 2:22:33 15.12(9:26) 24.33(5:52) 267
  strength and conditioning2 1:30:00 1.14 1.83 70
  Total13 15:08:57 65.02 104.64 1604
  [1-5]13 14:39:47

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MoTuWeThFrSaSu

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 :)

Friday Sep 30, 2016 #

10 AM

strength and conditioning 30:00 [1] 1.83 km (16:21 / km) +70m 13:44 / km

5 PM

running 35:14 intensity: (5:48 @0) + (6:33 @1) + (17:31 @2) + (5:02 @3) + (20 @4) 5.73 km (6:09 / km) +121m 5:34 / km
ahr:124 max:170

Thursday Sep 29, 2016 #

9 AM

orienteering 1:11:57 intensity: (8 @0) + (4 @1) + (4:56 @2) + (1:05:21 @3) + (1:28 @4) 8.64 km (8:20 / km) +142m 7:42 / km
ahr:149 max:162

4 PM

Walk-O 1:21:41 intensity: (1:02 @0) + (1:10:45 @1) + (9:54 @2) 7.63 km (10:42 / km) +90m 10:06 / km
ahr:111 max:130

Wednesday Sep 28, 2016 #

9 AM

running 25:02 intensity: (21 @0) + (5:39 @1) + (1:28 @2) + (14:07 @3) + (3:27 @4) 4.8 km (5:13 / km) +17m 5:08 / km
ahr:138 max:167

orienteering 57:06 intensity: (6:35 @1) + (13:43 @2) + (8:50 @3) + (2:53 @4) + (25:05 @5) 7.62 km (7:29 / km) +37m 7:19 / km
ahr:155 max:191

4 PM

Walk-O 1:43:36 intensity: (50 @0) + (1:14:11 @1) + (27:36 @2) + (59 @3) 9.14 km (11:20 / km) +132m 10:35 / km
ahr:115 max:145

Tuesday Sep 27, 2016 #

10 AM

running 17:02 intensity: (11 @0) + (5:23 @1) + (8:45 @2) + (2:43 @3) 3.01 km (5:40 / km) +15m 5:32 / km
ahr:120 max:147

orienteering 47:34 intensity: (6 @0) + (57 @1) + (15:08 @2) + (31:17 @3) + (6 @4) 6.29 km (7:34 / km) +63m 7:12 / km
ahr:141 max:160

running 10:13 intensity: (2:47 @1) + (6:03 @2) + (1:22 @3) + (1 @4) 1.65 km (6:12 / km) +16m 5:55 / km
ahr:124 max:160

4 PM

running 10:04 intensity: (15 @0) + (1:47 @1) + (5:55 @2) + (2:07 @3) 1.67 km (6:01 / km) +28m 5:33 / km
ahr:129 max:145

orienteering 1:21:06 intensity: (11 @0) + (17:36 @1) + (41:43 @2) + (20:03 @3) + (1:33 @4) 8.49 km (9:33 / km) +162m 8:43 / km
ahr:131 max:162

Monday Sep 26, 2016 #

9 AM

Walk-O 1:15:43 intensity: (18 @0) + (12:25 @1) + (59:13 @2) + (3:47 @3) 6.7 km (11:18 / km) +128m 10:19 / km
ahr:127 max:151

5 PM

strength and conditioning 1:00:00 intensity: (20:00 @0) + (40:00 @1)

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