Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 31 days ending Mar 31, 2020:

activity # timemileskm+m
  Walking9 16:11:00 39.48(24:36) 63.53(15:17) 110
  Running11 8:21:36 44.97(11:09) 72.38(6:56) 1612
  Real Orienteering3 4:28:16 14.11(19:01) 22.71(11:49) 77414 /21c66%
  Technical training2 1:53:17 7.84(14:27) 12.62(8:59) 205
  Stationary Bike6 1:15:00
  Resistance training3 1:05:00
  MTB (Not O)2 55:00
  Stretches and back flex4 55:00
  Back, core and achilles4 47:00
  Total24 35:51:09 106.4 171.24 270114 /21c66%

«»
4:06
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Monday Mar 30, 2020 #

Running hills 16:40 [4] 2.5 km (6:40 / km) +200m 4:46 / km
shoes: Speedcross 4 - 6th pair

The usual hill session

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Speedcross 4 - 6th pair

Running warm up/down 14:50 [3] 1.1 km (13:29 / km) +40m 11:25 / km
shoes: Speedcross 4 - 6th pair

Sunday Mar 29, 2020 #

Stationary Bike warm up/down 15:00 [2]

Stretches and back flex warm up/down 15:00 [2]

Resistance training 20:00 [4]

Back, core and achilles 15:00 [2]

Saturday Mar 28, 2020 #

Technical training 41:42 [3] 4.62 km (9:02 / km) +75m 8:21 / km
shoes: Speedcross 4 - 6th pair

Terrain navigation run on bush within walking distance of home.

Friday Mar 27, 2020 #

Technical training 1:11:35 [3] 8.0 km (8:57 / km) +130m 8:17 / km
shoes: Speedcross 4 - 6th pair

A navigation run in the local bush.

Thursday Mar 26, 2020 #

Walking 1:15:00 [1] 4.5 km (16:40 / km)

Tuesday Mar 24, 2020 #

Running warm up/down 15:00 [3] 2.15 km (6:59 / km) +45m 6:19 / km
shoes: Speedcross 4 - 6th pair

Running tempo 23:02 [4] 4.0 km (5:46 / km) +40m 5:29 / km
shoes: Speedcross 4 - 6th pair

Walking warm up/down 1:15:00 [1] 4.5 km (16:40 / km)
shoes: Speedcross 4 - 6th pair

Sunday Mar 22, 2020 #

Real Orienteering (Korong Spur) 56:18 [3] **** 5.32 km (10:35 / km) +190m 8:59 / km
max:149 shoes: Speedcross 4 - 6th pair

Korong. Kooyoora yesterday, Korong today. Its clear which is the best terrain these days, and it isn't Kooyoora.

Saturday Mar 21, 2020 #

Running warm up/down 7:16 [3] 0.85 km (8:33 / km) +40m 6:55 / km
shoes: Speedcross 4 - 6th pair

Real Orienteering (Kooyoora) 34:52 [3] **** 2.07 km (16:51 / km) +21m 16:02 / km
shoes: Speedcross 4 - 6th pair

Micr-O at Kooyoora. First part was micro-bash

Real Orienteering (Kooyoora) 1:35:06 [3] **** 7.82 km (12:10 / km) +233m 10:35 / km
ahr:114 max:161 shoes: Speedcross 4 - 6th pair

Julies Course at Kooyoora. Good fun in the best part of the map.

Friday Mar 20, 2020 #

Walking 1:45:00 [1] 7.0 km (15:00 / km)

Thursday Mar 19, 2020 #

Running 34:55 [3] 5.13 km (6:48 / km) +30m 6:37 / km
shoes: Speedcross 4 - 6th pair

Wednesday Mar 18, 2020 #

Running warm up/down 14:55 [3] 2.22 km (6:43 / km) +42m 6:08 / km
shoes: Speedcross 4 - 6th pair

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Speedcross 4 - 6th pair

Down hills

Running hills 17:11 [4] 2.5 km (6:52 / km) +200m 4:55 / km
shoes: Speedcross 4 - 6th pair

With no Easter to train for, changed the focus of this routine. Reduced effort on hills but much shortened rest time between repetitions.

Tuesday Mar 17, 2020 #

Walking 1:15:00 [1] 4.5 km (16:40 / km)

Sunday Mar 15, 2020 #

Real Orienteering race (Borhoney Ghurk) 1:22:00 [3] **** 7.5 km (10:56 / km) +330m 8:58 / km
ahr:136 max:161 spiked:14/21c shoes: Speedcross 4 - 6th pair

The only conclusion that I may be fitter than at this time in previous years, but I am very rusty. only spiked two thirds of controls. Massive error on one control in the same area as the visit to this map. And mispunched by visiting the wrong control near the end. Ignominious start to season. May not have many chances to redeem myself this year. I count 12.5 minutes of error, about 7 or 8 per cent.

C • How come 3

Saturday Mar 14, 2020 #

Stationary Bike warm up/down 15:00 [2]

Running warm up/down 15:16 [2] 2.07 km (7:23 / km) +25m 6:57 / km
shoes: Speedcross 4 - 6th pair

Running tempo 11:19 [4] 2.0 km (5:40 / km) +25m 5:20 / km
shoes: Speedcross 4 - 6th pair

Running tempo 10:42 [5] 2.0 km (5:21 / km) +25m 5:02 / km
ahr:130 max:148 shoes: Speedcross 4 - 6th pair

I am going to crack 5min/k pretty soon for these 2k tempo runs. Just in time for Easter... 2021.

Friday Mar 13, 2020 #

Walking 1:15:00 [1] 4.15 km (18:04 / km)

Wednesday Mar 11, 2020 #

Running long 1:23:42 [3] 10.1 km (8:17 / km) +320m 7:09 / km
shoes: Speedcross 4 - 6th pair

Marne via slightly more circuitous route to get to double figure kilometres.

Tuesday Mar 10, 2020 #

Walking 2:15:00 [1] 9.0 km (15:00 / km) +50m 14:36 / km

99

Walking 1:18:00 [1] 4.7 km (16:36 / km)

Mapping

Monday Mar 9, 2020 #

Stationary Bike warm up/down 10:00 [2]

Running warm up/down 18:30 [2] 2.38 km (7:46 / km) +35m 7:14 / km
shoes: Speedcross 4 - 6th pair

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Speedcross 4 - 6th pair

Down the hills

Running hills 15:28 [5] 2.5 km (6:11 / km) +200m 4:25 / km
shoes: Speedcross 4 - 6th pair

Ten Honeysuckle hills. Hardest 15 minutes of the week.

Walking 3:08:00 [1] 12.18 km (15:26 / km) +60m 15:04 / km

Mapping

Sunday Mar 8, 2020 #

Stationary Bike warm up/down 10:00 [2]

Back, core and achilles 10:00 [2]

Resistance training 20:00 [4]

Stretches and back flex 15:00 [1]

MTB (Not O) 30:00 [2]

Friday Mar 6, 2020 #

Running 32:00 [3] 5.1 km (6:16 / km) +45m 6:01 / km
shoes: Speedcross 4 - 6th pair

Wednesday Mar 4, 2020 #

Running long 1:19:10 [3] 11.14 km (7:06 / km) +60m 6:55 / km
ahr:119 max:139 shoes: Speedcross 4 - 6th pair

Shorter run than last week. Caution.

Tuesday Mar 3, 2020 #

Walking 1:00:00 [1] 4.0 km (15:00 / km)

MTB (Not O) 25:00 [2]

Monday Mar 2, 2020 #

Stretches and back flex 10:00 [1]

Stationary Bike warm up/down 10:00 [3]

Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Speedcross 4 - 6th pair

Down the hills

Running warm up/down 15:11 [3] 2.14 km (7:06 / km) +40m 6:29 / km
shoes: Speedcross 4 - 6th pair

Running hills 16:29 [4] 2.5 km (6:36 / km) +200m 4:43 / km
shoes: Speedcross 4 - 6th pair

10 Honeysuckle

Back, core and achilles 7:00 [1]

Walking 1:45:00 [1] 9.0 km (11:40 / km)
shoes: Speedcross 4 - 6th pair

Mapping - Tappit Hen. The mining terrain was a little less complex than last visit so covered more ground.

Sunday Mar 1, 2020 #

Stationary Bike warm up/down 15:00 [2]

Stretches and back flex 15:00 [1]

Back, core and achilles 15:00 [2]

Resistance training 25:00 [4]

« Earlier | Later »