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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bob-F

In the 7 days ending Nov 25, 2017:

activity # timemileskm+mload
  Walking8 4:02:42 12.14(19:59) 19.55(12:25) 4324.2
  Crosstraining3 3:09:33 3.75(50:30) 6.04(31:23) 1126.6
  Running5 3:02:58 15.84(11:33) 25.5(7:11) 4850.3
  Total14 10:15:13 31.74(19:23) 51.09(12:03) 102101.1
  [1-5]14 9:57:19

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SuMoTuWeThFrSa

Saturday Nov 25, 2017 #

11 AM

Running (treadmill) 40:01 intensity: (1 @0) + (29 @1) + (7:32 @2) + (31:59 @3) 3.6 mi (11:07 / mi)
ahr:129 max:136 shoes: NB Vazee Rush

3 PM

Walking (treadmill) 40:01 intensity: (39:56 @1) + (5 @2) 3.38 km (11:50 / km)
ahr:97 max:108 shoes: NB Vazee Rush

2° incline

Friday Nov 24, 2017 #

8 AM

Walking 6:19 [1] 0.37 km (17:07 / km) +14m 14:24 / km

1 PM

Running (treadmill) 40:01 intensity: (12 @0) + (34 @1) + (5:58 @2) + (33:17 @3) 3.5 mi (11:26 / mi)
ahr:128 max:142 shoes: NB Vazee Rush

Thursday Nov 23, 2017 #

9 AM

Running (trail run) 37:54 intensity: (1 @0) + (38 @1) + (8:03 @2) + (28:36 @3) + (36 @4) 4.9 km (7:44 / km) +48m 7:22 / km
ahr:129 max:148

12 PM

Walking (treadmill) 1:00:01 intensity: (7 @0) + (59:54 @1) 5.47 km (10:58 / km)
ahr:96 max:106 shoes: NB Vazee Rush

2° incline

Wednesday Nov 22, 2017 #

11 AM

Crosstraining 1:06:12 intensity: (5:48 @0) + (1:00:24 @1) 2.27 km (29:11 / km) +3m 28:58 / km
ahr:91 max:104

mowing / yard work

Tuesday Nov 21, 2017 #

7 AM

Walking 25:13 [1] 1.99 km (12:39 / km) +17m 12:08 / km
shoes: NB Vazee Rush

11 AM

Running 30:01 intensity: (13 @0) + (41 @1) + (11:02 @2) + (18:05 @3) 2.7 mi (11:07 / mi)
ahr:124 max:132 shoes: NB Vazee Rush

Crosstraining 46:25 [3] 1.18 km (39:28 / km) +4m 38:52 / km

raking / yard work
4 PM

Walking (treadmill) 30:00 intensity: (23 @0) + (29:37 @1) 2.19 km (13:40 / km)
ahr:96 max:102 shoes: NB Vazee Rush

2° incline

Monday Nov 20, 2017 #

6 AM

Walking 11:05 [1] 0.62 km (17:58 / km) +12m 16:20 / km

9 AM

Crosstraining 1:16:56 intensity: (10:41 @0) + (1:06:15 @1) 2.6 km (29:38 / km) +4m 29:24 / km
ahr:89 max:106

mowing / yard work

Running (treadmill) 35:01 intensity: (1 @0) + (37 @1) + (7:57 @2) + (26:26 @3) 4.83 km (7:15 / km)
ahr:126 max:132 shoes: NB Vazee Rush

4 PM

Walking (treadmill) 30:01 intensity: (29:58 @1) + (3 @2) 2.3 km (13:03 / km)
ahr:102 max:108

2° incline

Sunday Nov 19, 2017 #

Note

Starting week 4 of a 24-week training/diet plan
sw 84.2 kg, cw 82.0 kg, gw 74 kg
WeekRunning kmTotal km
340.0840.44
237.4241.13
125.9947.28


Very sore this morning. I had planned on Orienteering this morning, but I am going to skip that.

The training plan calls for Week 4 to be a recovery week. I will go with that.
3 PM

Walking (treadmill) 40:02 intensity: (27 @0) + (39:35 @1) 3.22 km (12:26 / km)
ahr:89 max:96 shoes: NB Vazee Rush

2° incline

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