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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending Nov 1, 2020:

activity # timemileskm+mload
  Running5 2:20:27 16.9(8:19) 27.19(5:10) 390233.9
  Cycling (Road)3 1:11:24 17.51(14.7/h) 28.18(23.7/h) 26395.4
  Orienteering2 40:59 3.05 4.9 2818 /23c78%67.1
  Stretching3 31:11
  Strength1 14:59
  Total10 4:59:00 37.45 60.27 68118 /23c78%396.3
  [1-5]8 3:47:13

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MoTuWeThFrSaSu

Sunday Nov 1, 2020 #

11 AM

Running warm up/down 1:44 intensity: (16 @0) + (1:16 @1) + (11 @2) + (1 @3) 0.31 km (5:40 / km)
ahr:136 max:158 shoes: Brooks Glycerin 18

Orienteering 21:59 intensity: (25 @0) + (38 @1) + (6:44 @2) + (4:40 @3) + (8:42 @4) + (50 @5) *** 4.9 km (4:29 / km) +28m 4:21 / km
ahr:174 max:196 spiked:18/23c shoes: Brooks Glycerin 18

course was pretty easy technically but mainly focused on route choice. did pretty well other than a few legs where I went in a C and it was faster to go in an S.
2 - less ideal route
9 - thought I would be able to see the control through the white but it was definitely denser than white, so had to stop and look for the control for a few seconds.
10 - route was definitely a good couple of seconds slower
11 - going in an S would have definitely been faster
21 - almost ran over some olive green but noticed at the last second and had to go around losing a bit of time
being pretty picky with my analysis but I'd rather do that than no analysis at all.

Running warm up/down (control pick up) 14:12 intensity: (16 @0) + (7:23 @1) + (6:32 @2) + (1 @3) 2.45 km (5:48 / km) +12m 5:40 / km
ahr:146 max:163 shoes: Brooks Glycerin 18

Saturday Oct 31, 2020 #

8 AM

Running 32:06 intensity: (3:05 @0) + (16:01 @1) + (12:42 @2) + (18 @3) 6.15 km (5:13 / km) +182m 4:33 / km
ahr:144 max:180 shoes: Saucony Excursion TR 12

hill really kicked my butt since my quads were kinda tired
1 PM

Running 3:05 intensity: (27 @0) + (19 @1) + (2:18 @2) + (1 @3) 0.53 km (5:47 / km) +19m 4:55 / km
ahr:147 max:165 shoes: Saucony Excursion TR 12

Running 17:50 intensity: (20 @0) + (45 @1) + (16:25 @2) + (20 @3) 3.31 km (5:24 / km) +98m 4:42 / km
ahr:157 max:172 shoes: Saucony Excursion TR 12

Friday Oct 30, 2020 #

1 PM

Cycling (Road) 45:24 intensity: (42 @0) + (33:02 @1) + (11:40 @2) 18.46 km (24.4 kph) +151m
ahr:145 max:170

very windy so not going to far

Stretching 10:00 [0]
ahr:77 max:98

3 PM

Orienteering (map reading) 19:00 [0]

Thursday Oct 29, 2020 #

9 AM

Cycling (Road) 12:00 intensity: (6:00 @1) + (6:00 @2) 4.86 km (24.3 kph) +36m

didn't record so these are approximate
3 PM

Cycling (Road) 14:00 intensity: (7:00 @1) + (7:00 @2) 4.86 km (20.8 kph) +76m

Wednesday Oct 28, 2020 #

4 PM

Running warm up/down 10:42 intensity: (35 @0) + (5:20 @1) + (4:47 @2) 2.0 km (5:22 / km)
ahr:145 max:163 shoes: Brooks Glycerin 18

Running intervals 23:44 intensity: (8 @0) + (1:37 @1) + (13:35 @2) + (5:57 @3) + (2:27 @4) 5.28 km (4:30 / km) +24m 4:24 / km
ahr:165 max:186 shoes: Brooks Glycerin 18

4 x 1km @ ~4:00mpk w/ 2min light jog between.
haven't done intervals in a while but these went much better than the last ones. HR was kinda low for some reason which has been happening a lot lately, not sure if it's the watch or me. might run with an actual HR monitor just to check its not my watch.
paces were: 3:57, 3:56, 3:58, 3:52

Running warm up/down 5:45 intensity: (1 @0) + (31 @1) + (5:03 @2) + (10 @3) 1.0 km (5:45 / km)
ahr:164 max:171 shoes: Brooks Glycerin 18

Stretching tempo 11:00 [0]

Tuesday Oct 27, 2020 #

5 PM

Strength 14:59 [0]
ahr:93 max:129

had to get a flu shot today so no running

Monday Oct 26, 2020 #

4 PM

Running 31:19 intensity: (22 @0) + (15:08 @1) + (15:13 @2) + (36 @3) 6.18 km (5:04 / km) +55m 4:51 / km
ahr:151 max:180 shoes: Saucony Excursion TR 12

Finally some nicer weather! a few harder efforts on some segments but going pretty easy most of the time as well as trying to up my cadence.
wanted to do 7k but cut it short since my calves were tightening up

Stretching 10:11 [0]
ahr:88 max:104

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