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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending Oct 14, 2012:

activity # timemileskm+m
  Orienteering2 2:01:06 9.72(12:28) 15.64(7:45) 39324 /29c82%
  Running4 1:17:19 7.74(10:00) 12.45(6:13) 46
  Total4 3:18:25 17.45(11:22) 28.09(7:04) 43924 /29c82%

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MoTuWeThFrSaSu

Sunday Oct 14, 2012 #

12 PM

Running 3:09 intensity: (2:30 @1) + (39 @2) 0.31 km (10:10 / km) +1m 9:56 / km
ahr:114 max:147 shoes: Inov-8 Mudclaw 330 (yellow)

Warm Up. Houto.
Mostest minimal warm up after SI duty

Orienteering race 1:13:49 intensity: (14 @1) + (2:12 @2) + (13:30 @3) + (40:57 @4) + (16:56 @5) *** 9.34 km (7:54 / km) +229m 7:02 / km
ahr:175 max:194 spiked:16/18c shoes: Inov-8 Mudclaw 330 (yellow)

Auckland Champs Long. Houto. Course: Long 6.6 km 380 m
Again steady, back wasn't too bad, a bit stiff going (walking) uphill, and still slightly careful coming down.

Saturday Oct 13, 2012 #

Event: Auckland Champs
 
12 PM

Running 3:10 intensity: (29 @1) + (48 @2) + (1:27 @3) + (26 @4) 0.46 km (6:53 / km) +9m 6:15 / km
ahr:149 max:173 shoes: Inov-8 Mudclaw 330 (yellow)

Warm Up. Houto.
Most minimal warm up after SI duty

Orienteering race 47:17 intensity: (5 @1) + (33 @2) + (5:06 @3) + (14:53 @4) + (26:40 @5) *** 6.3 km (7:30 / km) +163m 6:39 / km
ahr:180 max:192 spiked:8/11c shoes: Inov-8 Mudclaw 330 (yellow)

Auck Champs Middle. Houto. Course: Middle 4.5 km 360 m
Steady, back stiffened a bit, lost a little bit of time on 10 when it didn't look right..?

Wednesday Oct 10, 2012 #

5 PM

Running 15:00 intensity: (5:48 @1) + (6:38 @2) + (2:34 @3) 2.4 km (6:15 / km) +9m 6:08 / km
ahr:133 max:163 shoes: Adidas SNova Glide 3

Warm Up. Riverhead.

Running intervals 20:00 intensity: (1:37 @1) + (6:01 @2) + (7:21 @3) + (4:35 @4) + (26 @5) 3.7 km (5:24 / km)
ahr:155 max:185 shoes: Adidas SNova Glide 3

Intervals with Claire. Riverhead.
Claire wanted to do some shorter intervals, and I didn't want to push my back too much, so just paced her through some 60/60s times 10

Running 9:00 intensity: (1:21 @1) + (5:55 @2) + (1:44 @3) 0.98 km (9:11 / km) +3m 9:02 / km
ahr:140 max:165 shoes: Adidas SNova Glide 3

Cool Down and Drills. Riverhead.

Tuesday Oct 9, 2012 #

6 PM

Running 27:00 intensity: (2:10 @1) + (17:06 @2) + (7:44 @3) 4.6 km (5:52 / km) +24m 5:43 / km
ahr:144 max:165 shoes: Adidas SNova Glide 3

With Claire. Riverhead.

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