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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Jun 9:

activity # timemileskm+m
  Orienteering2 1:58:12 12.76(9:16) 20.54(5:45) 99
  Running3 1:47:57 12.26(8:48) 19.73(5:28)
  Weights2 1:30:00
  Total7 5:16:09 25.02 40.27 99
  [1-5]7 5:03:31

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MoTuWeThFrSaSu

Sunday Jun 9 #

11 AM

Orienteering warm up/down 15:57 intensity: (39 @0) + (7:26 @1) + (6:10 @2) + (1:42 @3) ** 2.51 km (6:21 / km) +18m 6:08 / km
ahr:121 max:138 shoes: Mizuno Wave Rider (3)

Cruise warm up around first training loop at Nottingham Uni

Orienteering 17:29 intensity: (26 @0) + (2:52 @1) + (5:35 @2) + (8:36 @3) *** 2.85 km (6:09 / km) +45m 5:41 / km
ahr:131 max:145 shoes: Mizuno Wave Rider (3)

Second loop and beginning to work through the gears now

Orienteering 12:55 intensity: (1 @0) + (11 @1) + (1:21 @2) + (4:10 @3) + (7:02 @4) + (10 @5) *** 2.39 km (5:25 / km) +21m 5:11 / km
ahr:114 max:162 shoes: Mizuno Wave Rider (3)

First leg of the 2x2 relay at Nottingham Uni - great fun

Orienteering warm up/down 13:34 intensity: (24 @0) + (1:02 @1) + (8:06 @2) + (4:02 @3) ** 2.18 km (6:14 / km) +12m 6:04 / km
ahr:128 max:143 shoes: Mizuno Wave Rider (3)

Fourth leg of the Nottingham Uni sprint relay and gradually bringing it down

Saturday Jun 8 #

5 PM

Running 35:41 intensity: (44 @0) + (16:03 @1) + (15:09 @2) + (3:45 @3) 6.62 km (5:23 / km)
ahr:120 max:136 shoes: Mizuno Wave Rider (3)

Easy one around Scothern loop

Friday Jun 7 #

11 AM

Weights 45:00 [1]

Gym session, working on 6 upper and lower body exercises (focus on 3 sets of 8-10 power based reps), with core exercises too, warm up and then warm down

Thursday Jun 6 #

3 PM

Running 36:58 intensity: (1:34 @0) + (32:01 @1) + (1:13 @2) + (2:10 @3) 6.57 km (5:37 / km)
ahr:116 max:125 shoes: Mizuno Wave Rider (3)

Recovery style run around Scothern loop

Wednesday Jun 5 #

5 PM

Orienteering warm up/down 18:56 intensity: (4:49 @0) + (5:07 @1) + (6:30 @2) + (2:30 @3) 2.36 km (8:02 / km) +3m 7:59 / km
ahr:116 max:137 shoes: Mizuno Wave Rider (3)

Orienteering 39:21 intensity: (31 @0) + (8 @1) + (18 @2) + (1:56 @3) + (35:24 @4) + (1:04 @5) ** 8.27 km (4:46 / km)
ahr:154 max:166 shoes: Mizuno Wave Rider (3)

Ran Long at HALO's LUL event on a new map of Asheville, coming in first.

Tuesday Jun 4 #

3 PM

Weights 45:00 [1]

Gym session, working on 6 upper and lower body exercises (focus on 3 sets of 8-10 power based reps), with core exercises too, warm up and then warm down

Monday Jun 3 #

5 PM

Running 35:18 intensity: (3:30 @0) + (25:16 @1) + (4:00 @2) + (2:32 @3) 6.53 km (5:24 / km)
ahr:116 max:127 shoes: Mizuno Wave Rider (3)

Easy one round Scothern loop

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