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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Mar 2:

activity # timemileskm+mload
  Orienteering2 1:04:14 5.39(11:55) 8.67(7:24) 11017 /19c89%31.5
  Cycling2 34:51 12.0(20.7/h) 19.31(33.2/h)12.4
  Road running1 25:12 3.14(8:01) 5.05(4:59) 148.2
  Stretching2 23:27 0.31 0.5 595.9
  Treadmill1 16:00 1.31(12:13) 2.11(7:35) 2599.6
  Warmup-down2 15:17 1.11(13:46) 1.79(8:33) 63.0
  Control clearing/setup2 15:12 1.18(12:53) 1.9(8:00) 314.3
  Weights1 14:455.2
  Core!1 7:52 0.09(1:29:09) 0.14(55:24)2.8
  Total6 3:36:50 24.53 39.47 47917 /19c89%82.8
  [1-5]6 3:34:23

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Saturday Mar 2 #

12 PM

Warmup-down 5:39 intensity: (2:21 @1) + (3:18 @2) 0.84 km (6:45 / km) +2m 6:41 / km
ahr:125 max:135 shoes: Inov-8 200s

Orienteering race 44:05 intensity: (1 @1) + (3:10 @2) + (22:00 @3) + (18:23 @4) + (31 @5) ** 5.39 km (8:11 / km) +106m 7:27 / km
ahr:150 max:166 shoes: Inov-8 200s

Meet 10 Race 11

Sharon Woods Red

Control clearing/setup 10:00 [3] 0.78 mi (12:49 / mi) +31m 11:26 / mi
ahr:93 max:148 shoes: Inov-8 200s

Thursday Feb 28 #

Treadmill (uphill) 16:00 [4] 1.31 mi (12:13 / mi) +259m 7:34 / mi
max:164 shoes: Saucony Guide 2018

pretty consistent pace. Backed off 3 times to get 30-60s of air
7 PM

Cycling (spin bike) 18:31 intensity: (1:22 @1) + (5:39 @2) + (5:47 @3) + (5:43 @4) 6.2 mi (20.1 mph)
ahr:131 max:163

6 intervals 12/13

Stretching 7:32 intensity: (51 @0) + (1:07 @1) + (5:34 @3)
ahr:89 max:114

Core! 7:52 [3] 0.09 mi (1:29:09 / mi)

Stretching 5:41 [1] 0.05 mi (1:54:20 / mi) +1m 1:45:44 / mi

Wednesday Feb 27 #

8 PM

Cycling (spin bike) 16:20 [3] 5.8 mi (21.3 mph)

Weights 14:45 [3]

Tuesday Feb 26 #

8 PM

Road running 25:12 intensity: (1:17 @1) + (7:41 @2) + (13:01 @3) + (3:13 @4) 3.14 mi (8:01 / mi) +14m 7:55 / mi
ahr:142 max:154

Stretching 10:14 intensity: (1:00 @0) + (9:14 @3) 0.26 mi (39:24 / mi) +57m 23:22 / mi
ahr:82 max:98

Sunday Feb 24 #

2 PM

Warmup-down 9:38 intensity: (33 @0) + (3:33 @1) + (1:09 @2) + (4:23 @3) 0.59 mi (16:19 / mi) +4m 15:57 / mi
ahr:103 max:142 shoes: Inov-8 200s

Orienteering race 20:09 intensity: (3 @0) + (14 @1) + (5 @2) + (1:30 @3) + (18:01 @4) + (16 @5) ** 3.28 km (6:08 / km) +4m 6:06 / km
ahr:155 max:167 spiked:17/19c shoes: Inov-8 200s

Meet 9 Race 10
Chase the Penguin 2.7k

Fast, fun chase. Liked the narrow corridor with the threatening strands of briar to dodge. Only errors were running repeatedly into the yellow strings in the activity area and not crossing the bridge or gully by the pond twice (each 15-20 s as a route choice error). Ran fairly hard and didn't question knees or legs.

Control clearing/setup 5:12 intensity: (2:06 @1) + (3:06 @2) 0.4 mi (13:00 / mi)
ahr:84 max:139 shoes: Inov-8 200s

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