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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Red Fat Elf

In the 7 days ending Sep 20:

activity # timemileskm+m
  Paddle3 11:21:59 48.16(4.2/h) 77.5(6.8/h) 546
  Bike6 10:31:04 76.9(7.3/h) 123.76(11.8/h) 1375
  Nordic Walking / Walking6 7:43:32 26.22(17:41) 42.19(10:59) 356
  Total13 29:36:35 151.28(11:45) 243.46(7:18) 2277
  [1-5]11 14:14:07
averages - sleep:9.3 weight:78.5kg

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Sunday Sep 20 #

Note
(rest day)

10 AM

Note
slept:11.0

Slept 11 hours - and woke up to alarm clock. Bit tired maybe..?

Were a good choice to skip Aulanko as I do not feel flu-ish anymore and managed to focus on resting enough.
12 PM

Nordic Walking / Walking 1:36:04 intensity: (1:28:09 @0) + (7:02 @1) + (22 @2) + (31 @3) 8.11 km (11:51 / km) +62m 11:25 / km
ahr:84 max:150

Saturday Sep 19 #

8 AM

Note
slept:9.5

Decided not to go to Aulanko as I felt tired and semi-flu-ish when I woke up.
Muscles feels tired and there is true fatigue after longer, intense period.

https://ar.attackpoint.org/viewlog.jsp/user_7340/p...

133 hours in 35 days, close to 1000km and +15k vertical.

Most likely Z4 training / racing would push me over the board now and sick so it is better to give it a rest instead of hard training.
9 AM

Note

Well then...

11 AM

Nordic Walking / Walking 38:10 intensity: (32:40 @0) + (5:29 @1) + (1 @3) 3.27 km (11:40 / km) +40m 10:59 / km
ahr:96 max:122

Bike 2:19:17 intensity: (30:43 @0) + (1:24:43 @1) + (23:51 @2) 47.83 km (20.6 kph) +444m
ahr:112 max:143

Friday Sep 18 #

11 AM

Nordic Walking / Walking 40:00 [0] 3.0 km (13:20 / km)
shoes: Salomon Sense Escape

1 PM

Bike 14:16 intensity: (1:31 @0) + (12:07 @1) + (38 @2) 4.91 km (20.6 kph) +25m
ahr:113 max:126

Paddle 1:11:03 intensity: (50:27 @0) + (20:36 @1) 2.27 km (1.9 kph) +29m
ahr:94 max:123

Bike 14:43 intensity: (4:42 @0) + (9:34 @1) + (27 @2) 4.51 km (18.4 kph) +35m
ahr:107 max:126

Thursday Sep 17 #

8 AM

Note
slept:7.25 weight:78.5kg

11 AM

Nordic Walking / Walking (Pre-Skimo) 3:44:14 intensity: (3:05:11 @0) + (32:49 @1) + (4:55 @2) + (37 @3) + (42 @4) 23.08 km (9:43 / km) +210m 9:18 / km
ahr:105 max:174 shoes: Salomon Sense Escape

8kg pack, stops included.

Pre-skimo season training start, moderate pace, easy terrain but with pack.

Wednesday Sep 16 #

11 AM

Nordic Walking / Walking 45:00 [0] 3.5 km (12:51 / km)
shoes: Salomon Sense Escape

3 PM

Bike 55:26 intensity: (11:31 @0) + (32:32 @1) + (9:44 @2) + (1:39 @3) 12.69 km (13.7 kph) +181m
ahr:114 max:154

5 PM

Bike 6:16:06 intensity: (2:47:42 @0) + (1:42:18 @1) + (1:23:11 @2) + (21:42 @3) + (1:13 @4) 44.25 km (7.1 kph) +632m
ahr:106 max:169

Tuesday Sep 15 #

9 AM

Paddle 5:24:13 intensity: (1:25:55 @0) + (3:11:04 @1) + (47:14 @2) 37.85 km (7.0 kph) +194m
ahr:111 max:143

6 PM

Bike 17:37 intensity: (4:00 @0) + (10:25 @1) + (3:12 @2) 4.79 km (16.3 kph) +42m
ahr:112 max:136 shoes: Trek SL 9 FS

9 PM

Nordic Walking / Walking 20:04 intensity: (13:09 @0) + (6:55 @1) 1.23 km (16:18 / km) +45m 13:48 / km
ahr:89 max:116

Monday Sep 14 #

7 AM

Bike 13:39 intensity: (7:09 @0) + (6:30 @1) 4.79 km (21.1 kph) +18m
ahr:102 max:120

10 AM

Paddle 4:46:43 intensity: (2:34:39 @0) + (1:53:06 @1) + (18:08 @2) + (50 @3) 37.38 km (7.8 kph) +323m
ahr:105 max:147

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