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Attackpoint - performance and training tools for orienteering athletes

Training Log: AndrewM

In the last 7 days:

activity # timemileskm+mload
  Orienteering4 3:37:19 16.3(13:20) 26.23(8:17) 719473.7
  Running4 2:32:04 18.98(8:01) 30.55(4:59) 163266.1
  Cycling (Road)1 47:10 11.74(14.9/h) 18.9(24.0/h) 12450.7
  Total7 6:56:33 47.02(8:52) 75.67(5:30) 1006790.5
  [1-5]7 6:52:11
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1:56
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FrSaSuMoTuWeTh

Wednesday Jun 7 #

5 PM

Running intervals 1:28:21 intensity: (27 @0) + (20:23 @1) + (39:35 @2) + (16:37 @3) + (11:11 @4) + (8 @5) 19.06 km (4:38 / km) +30m 4:36 / km
ahr:160 max:191 shoes: Hoka mach 5

20min warm up
8 x 1km tempo /w 1min easy recovery. All out on the last
30min cd

A beautiful strip of new looking track most of the way around the island. Legs felt good given despite all the sitting yesterday and the jetlag... Musta been all the peanut m&ms I ate right before :p. Could have done many more of I kept the pace more undercontrol

4:01
3:52
3:54
3:52
3:43
3:48
3:48
3:31

Tuesday Jun 6 #

11 AM

Running 34:43 intensity: (38 @0) + (33:38 @1) + (27 @2) 6.6 km (5:16 / km) +44m 5:05 / km
ahr:134 max:154 shoes: Hoka mach 5

London layover run. A mental struggle bc of having to run on the left. Also gps having some issues

Monday Jun 5 #

12 PM

Cycling (Road) 47:10 intensity: (1:47 @0) + (40:08 @1) + (5:14 @2) + (1 @3) 18.9 km (24.0 kph) +124m
ahr:130 max:167

Pre flight shakeout. Legs feel good, probably a result of not being able to run to hard yesterday

Sunday Jun 4 #

9 AM

Running warm up/down 12:05 intensity: (37 @0) + (11:20 @1) + (7 @2) + (1 @3) 2.03 km (5:57 / km) +55m 5:15 / km
ahr:131 max:150 shoes: Inov-8 Oroc Ultra 290 (2)

Orienteering race 1:44:19 intensity: (14 @0) + (29:55 @1) + (1:13:07 @2) + (1:03 @3) 12.35 km (8:27 / km) +375m 7:20 / km
ahr:154 max:173 shoes: Inov-8 Oroc Ultra 290 (2)

Pretty good for the first half but with the limited visibility I was ping ponging around to many of the rocky open areas. Then I bonked halfway and was just struggling to finish the course physically but nav was still good

Saturday Jun 3 #

9 AM

Running warm up/down 11:31 intensity: (6:07 @1) + (5:24 @2) 1.86 km (6:12 / km) +23m 5:50 / km
ahr:148 max:162 shoes: Inov-8 Oroc Ultra 290 (2)

Orienteering race 33:41 intensity: (23 @1) + (57 @2) + (7:44 @3) + (24:36 @4) + (1 @5) 5.04 km (6:41 / km) +85m 6:10 / km
ahr:180 max:190 shoes: Inov-8 Oroc Ultra 290 (2)

Well executed but plenty of hesitations. Lost a bit more time on 3 controls but no big blow ups which is quite good for the terrain

Running warm up/down 5:24 intensity: (2:33 @1) + (2:50 @2) + (1 @3) 1.0 km (5:23 / km) +11m 5:06 / km
ahr:147 max:163 shoes: Inov-8 Oroc Ultra 290 (2)

3 PM

Orienteering race 40:58 intensity: (6 @0) + (27 @1) + (9:04 @2) + (30:30 @3) + (51 @4) 5.34 km (7:41 / km) +177m 6:35 / km
ahr:172 max:184 shoes: Inov-8 Oroc Ultra 290 (2)

Mass start race with 2 butterfly loops. Treated it as a relay training. The pack slowly split up going up hill on the first few controls to the first butterfly. With Adam for the first loop but he went another way at the start of the second and then I was on my own until Eric Bone caught up at 12 and we ran together until catching up with Damian for the final loop but then Eric fell behind and Damian sped off for the final few controls

Friday Jun 2 #

1 PM

Orienteering 38:21 intensity: (33 @0) + (19:19 @1) + (17:55 @2) + (30 @3) + (4 @4) 3.5 km (10:57 / km) +82m 9:48 / km
ahr:146 max:181 shoes: Inov-8 X-talon 255 v2

Short, technical, and slow at Postill

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