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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Nov 16, 2014:

activity # timemileskm+m
  Running9 6:10:03 49.92(7:25) 80.35(4:36) 538
  Orienteering1 2:49:32 16.47(10:18) 26.5(6:24) 1200
  Strength and Conditioning2 1:21:53
  Total11 10:21:28 66.39 106.85 1738
  [1-5]11 10:21:27

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MoTuWeThFrSaSu

Sunday Nov 16, 2014 #

9 AM

Orienteering long 2:49:32 intensity: (2:05 @1) + (13:07 @2) + (1:43:52 @3) + (50:28 @4) 26.5 km (6:24 / km) +1200m 5:13 / km
ahr:154 max:170 shoes: Inov8 X Talon 212 (4)

Saturday Nov 15, 2014 #

10 AM

Running 1:02:29 intensity: (1 @0) + (2:35 @1) + (36:01 @2) + (19:29 @3) + (4:23 @4) 11.89 km (5:15 / km) +100m 5:03 / km
ahr:142 max:165 shoes: Nike Fusion Trail

Friday Nov 14, 2014 #

6 AM

Strength and Conditioning 40:56 intensity: (27:19 @1) + (13:16 @2) + (21 @3)
ahr:112 max:149 shoes: Adidas Adizero Adios Boost (2)

12 PM

Running 44:21 intensity: (1:06 @1) + (47 @2) + (15:29 @3) + (26:59 @4) 11.64 km (3:49 / km) +6m 3:48 / km
ahr:157 max:167 shoes: Adidas Adizero Adios Boost (2)

Thursday Nov 13, 2014 #

7 AM

Running 31:30 intensity: (1:39 @1) + (5:17 @2) + (24:34 @3) 6.95 km (4:32 / km) +30m 4:26 / km
ahr:144 max:155 shoes: Adidas Adizero Adios Boost (2)

6 PM

Running 47:30 intensity: (3:06 @1) + (18:34 @2) + (13:40 @3) + (11:36 @4) + (34 @5) 10.92 km (4:21 / km) +96m 4:10 / km
ahr:147 max:176 shoes: Adidas Adizero Adios Boost (2)

Tuesday Nov 11, 2014 #

6 AM

Running 29:03 intensity: (1:15 @1) + (27:17 @2) + (31 @3) 5.87 km (4:57 / km) +12m 4:54 / km
ahr:135 max:146 shoes: Sketchers Go Run 2

Round the res.
6 PM

Running warm up/down 10:54 intensity: (1:38 @1) + (6:17 @2) + (2:59 @3) 2.29 km (4:45 / km) +2m 4:44 / km
ahr:136 max:152 shoes: Sketchers Go Run 2

Running intervals 19:50 intensity: (13 @1) + (1:05 @2) + (7:06 @3) + (11:26 @4) 4.38 km (4:32 / km) +1m 4:32 / km
ahr:159 max:172 shoes: Sketchers Go Run 2

Running warm up/down 11:05 intensity: (2:18 @1) + (8:47 @2) 2.12 km (5:13 / km) +1m 5:13 / km
ahr:132 max:142 shoes: Sketchers Go Run 2

Monday Nov 10, 2014 #

6 AM

Strength and Conditioning 40:57 intensity: (35:13 @1) + (5:44 @2)
ahr:109 max:139 shoes: Inov8 F-lite 195

Running 24:20 intensity: (2:12 @1) + (14:22 @2) + (7:46 @3) 5.04 km (4:50 / km) +26m 4:43 / km
ahr:138 max:151 shoes: Adidas Adizero Adios Boost (2)

ITW
12 PM

Running 34:07 intensity: (44 @1) + (18:21 @2) + (13:02 @3) + (2:00 @5) 7.47 km (4:34 / km) +26m 4:29 / km
ahr:146 max:174 shoes: Adidas Adizero Adios Boost (2)

Jog out to the embankment with a few short sprints on the grass.
5 PM

Running 54:54 intensity: (3:09 @1) + (38:03 @2) + (13:42 @3) 11.78 km (4:40 / km) +238m 4:14 / km
ahr:139 max:157 shoes: Adidas Adizero Adios Boost (2)

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