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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Red Fat Elf

In the 7 days ending Oct 18:

activity # timemileskm+m
  Run3 8:28:47 34.07(14:56) 54.83(9:17) 1331
  Bike12 6:32:32 82.26(12.6/h) 132.38(20.2/h) 10497 /7c100%
  Nordic Walking / Walking7 2:41:52 8.41(19:14) 13.54(11:57) 147
  Recovery Practices1 2:00:00
  Paddle1 1:46:46 8.3(4.7/h) 13.36(7.5/h) 79
  Transition2 1:15:17 1.09(1:09:14) 1.75(43:01)
  Total21 22:45:14 134.13 215.86 26057 /7c100%
  [1-5]16 15:26:04

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MoTuWeThFrSaSu

Sunday Oct 18 #

12 PM

Run (Trail) 1:54:02 intensity: (1:05:16 @0) + (27:07 @1) + (18:54 @2) + (2:45 @3) 14.43 km (7:54 / km) +304m 7:09 / km
ahr:122 max:137 shoes: Salomon Sense Ride 3

4 PM

Bike 59:19 intensity: (11 @0) + (7:14 @1) + (48:12 @2) + (3:42 @3) 27.17 km (27.5 kph) +174m
ahr:133 max:151 shoes: Bianchi Aria

5 PM

Bike 45:43 intensity: (3:25 @0) + (10:37 @1) + (29:27 @2) + (2:14 @3) 18.58 km (24.4 kph) +155m
ahr:127 max:165 shoes: Bianchi Aria

Saturday Oct 17 #

9 AM

Run 4:09:49 intensity: (35:10 @0) + (1:00:46 @1) + (1:57:16 @2) + (35:35 @3) + (1:02 @4) 28.53 km (8:45 / km) +743m 7:45 / km
ahr:125 max:181 shoes: Salomon Sense Ride 3

9 PM

Nordic Walking / Walking 30:00 [0] 2.5 km (12:00 / km) +50m 10:55 / km
shoes: Salomon Speedcross 5

Friday Oct 16 #

7 AM

Nordic Walking / Walking 40:00 [0] 3.5 km (11:26 / km)
shoes: Salomon Speedcross 5

6 PM

Bike 13:46 intensity: (2:37 @0) + (9:10 @1) + (1:59 @2) 4.82 km (21.0 kph) +29m
ahr:112 max:142

Thursday Oct 15 #

7 AM

Nordic Walking / Walking 17:01 intensity: (13:44 @0) + (2:57 @1) + (20 @2) 1.53 km (11:07 / km) +16m 10:34 / km
ahr:93 max:128

Bike 13:04 intensity: (6:11 @0) + (6:53 @1) 4.75 km (21.8 kph) +7m
ahr:103 max:117 shoes: Bianchi Aria

5 PM

Recovery Practices (Massage) 2:00:00 [1]

...omfg... I should go home but I do not know how.
9 PM

Nordic Walking / Walking 15:00 [0] 1.0 km (15:00 / km)
shoes: Salomon Speedcross 5

Wednesday Oct 14 #

8 AM

Nordic Walking / Walking 14:24 intensity: (13:11 @0) + (1:13 @1) 1.21 km (11:53 / km) +16m 11:10 / km
ahr:89 max:113

Bike 14:41 intensity: (44 @0) + (7:19 @1) + (6:07 @2) + (31 @3) 5.44 km (22.2 kph) +26m
ahr:122 max:153

4 PM

Bike 41:52 intensity: (3:17 @0) + (19:53 @1) + (18:03 @2) + (39 @3) 14.18 km (20.3 kph) +106m
ahr:121 max:150

5 PM

Bike (Orienteering) 52:35 [2] *** 8.72 km (9.9 kph) +193m
ahr:103 max:162 spiked:7/7c shoes: Trek SL 9 FS

6 PM

Transition (Bike to Run) 1:08:52 [0] 1.59 km (43:19 / km)
ahr:90 max:145

Listening spotify, making few videos, doing some activities to stay warm while waiting...
and waiting...
and waiting...
and waiting...
and waiting...
and waiting...
and waiting...
and waiting...
and waiting...
.........

Until she finally arrived from her "bike expedition", that was quite interesting.

I was completely frozen and couldn't feel my legs anymore but got the first complementary of the 2020, "You have quite long patience".

Wasn't for nothing, as not for every year receiving positive feedback.
7 PM

Run (Orienteering) 2:24:56 [1] **** 11.87 km (12:13 / km) +284m 10:54 / km
ahr:99 max:137 shoes: Salomon Sense Ride 3

Started to feel my legs again on CP3. Orienteering in complete darkness is interesting world. Fits well for me and I guess I need to start to put some pace to it.
10 PM

Transition (Run to Bike) 6:25 [0] 0.16 km (40:06 / km)
ahr:103

Bike 51:20 [1] 15.38 km (18.0 kph) +152m
ahr:118 max:136 shoes: Trek SL 9 FS

Bale out.

Tuesday Oct 13 #

6 AM

Bike 12:40 intensity: (5:31 @0) + (7:01 @1) + (8 @2) 4.62 km (21.9 kph) +21m
ahr:105 max:124 shoes: Bianchi Aria

Paddle 1:46:46 intensity: (56:46 @0) + (47:00 @1) + (3:00 @2) 13.36 km (7.5 kph) +79m
ahr:97 max:140 shoes: Epic V10 Sport

Bike 12:43 intensity: (6:15 @0) + (6:28 @1) 4.24 km (20.0 kph) +22m
ahr:103 max:123 shoes: Bianchi Aria

6 PM

Bike 43:25 intensity: (16:43 @0) + (23:36 @1) + (3:06 @2) 13.63 km (18.8 kph) +88m
ahr:106 max:133 shoes: Bianchi Aria

9 PM

Nordic Walking / Walking 30:00 [0] 2.5 km (12:00 / km) +50m 10:55 / km
shoes: Salomon Speedcross 5

Monday Oct 12 #

7 AM

Note

Back to the grind.
Easy week ahead thou but still with volumes.
8 AM

Nordic Walking / Walking 15:27 intensity: (15:11 @0) + (16 @1) 1.3 km (11:54 / km) +15m 11:15 / km
ahr:85 max:106

Bike 15:16 intensity: (4:10 @0) + (10:22 @1) + (44 @2) 5.42 km (21.3 kph) +25m
ahr:109 max:130

5 PM

Bike 16:08 intensity: (31 @0) + (10:15 @1) + (5:22 @2) 5.42 km (20.2 kph) +51m
ahr:120 max:144

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