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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Nov 6, 2022:

activity # timemileskm+mload
  Running5 2:25:03 18.72(7:45) 30.13(4:49) 50952.0
  Cycling4 1:48:52 22.33(12.3/h) 35.93(19.8/h) 50116.6
  Circuit Training3 1:42:2927.2
  Orienteering1 1:09:16 6.78(10:13) 10.92(6:21) 24417c49.0
  Ebike2 31:58 7.77(14.6/h) 12.5(23.5/h) 2475.6
  BBA1 20:00 1.86(10:44) 3.0(6:40)4.0
  Total13 7:57:38 57.47 92.48 150017c154.3

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MoTuWeThFrSaSu

Sunday Nov 6, 2022 #

Event: WCOC Gay City State Park
 
12 PM

Running 5:02 intensity: (20 @1) + (1:02 @2) + (3:09 @3) + (31 @4) 0.9 km (5:36 / km) +2m 5:32 / km
ahr:134 max:158

Orienteering 1:09:16 intensity: (10 @2) + (8 @3) + (47:31 @4) + (21:27 @5) 10.92 km (6:21 / km) +244m 5:42 / km
ahr:164 max:176 17c

Orienteering - Gay City State Park

https://photos.app.goo.gl/h1EcNthjqoz2sxjp8

"get used to taking a beating when you're not supposed to run full speed"

What a place. Great course by Niels. You know the route choices are good when you're not happy with any of them. Managed to take the win, but my legs are still fried from lifting, which I suppose is a good thing.

Running 4:59 intensity: (17 @1) + (3:43 @2) + (59 @3) 0.61 km (8:07 / km)
ahr:120 max:146


BLUE - Splits

Saturday Nov 5, 2022 #

9 AM

Cycling 13:54 intensity: (7:26 @1) + (4:37 @2) + (1:51 @3) 6.15 km (26.5 kph) +30m
ahr:109 max:148

2 PM

Cycling 51:54 intensity: (41:27 @1) + (56 @2) + (8:59 @3) + (32 @4) 16.94 km (19.6 kph) +218m
ahr:90 max:161

5 PM

Running 30:00 intensity: (16 @1) + (53 @2) + (14:07 @3) + (14:44 @4) 6.56 km (4:34 / km) +78m 4:19 / km
ahr:147 max:157

Friday Nov 4, 2022 #

9 AM

Ebike 12:55 intensity: (3:51 @1) + (5:45 @2) + (3:19 @3) 6.13 km (28.5 kph) +37m
ahr:117 max:143

2 PM

Ebike 19:03 intensity: (7:58 @1) + (10:57 @2) + (8 @3) 6.38 km (20.1 kph) +210m
ahr:112 max:138

6 PM

Circuit Training 31:00 intensity: (12:29 @1) + (9:16 @2) + (8:54 @3) + (21 @4)
ahr:118 max:151

Pre run strength, because apparently that's what the cool kids do

Running 45:01 intensity: (19 @1) + (49 @2) + (27:45 @3) + (16:08 @4) 9.18 km (4:54 / km) +263m 4:17 / km
ahr:145 max:166

Thursday Nov 3, 2022 #

9 AM

Cycling 16:41 intensity: (6:23 @1) + (9:30 @2) + (19 @3) + (29 @4) 6.46 km (23.2 kph) +42m
ahr:115 max:163

7 PM

Cycling 26:23 intensity: (12:58 @1) + (12:24 @2) + (1:01 @3) 6.38 km (14.5 kph) +210m
ahr:110 max:132

Wednesday Nov 2, 2022 #

6 PM

Running 30:01 [3] 6.47 km (4:38 / km) +82m 4:22 / km
ahr:152 max:165

Circuit Training 39:44 intensity: (1:22 @1) + (38:22 @3)
ahr:57 max:87

Increased the weight for the rear lunges from 50 to 85.

Also increased the repetitions from 15 to 20.

Tuesday Nov 1, 2022 #

5 PM

Running 30:00 [3] 6.4 km (4:41 / km) +84m 4:24 / km
ahr:151 max:171

Monday Oct 31, 2022 #

8 AM

BBA 20:00 [2] 3.0 km (6:40 / km)

4 PM

Circuit Training 31:45 [3]
ahr:53 max:72

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