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Attackpoint - performance and training tools for orienteering athletes

Training Log: Runner99

In the last 7 days:

activity # timemileskm+m
  Running3 2:14:57 16.96(7:57) 27.29(4:57) 234
  Forest Orienteering1 33:45 3.68(9:10) 5.93(5:41) 40
  Total3 2:48:42 20.64(8:10) 33.22(5:05) 274
  [1-5]3 2:41:12
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FrSaSuMoTuWeTh

Wednesday Apr 17 #

Running 32:57 [3] 7.0 km (4:42 / km)

Tuesday Apr 16 #

4 PM

Running warm up/down 20:00 [3] 3.2 km (6:15 / km)

Running intervals 48:30 intensity: (7:30 @0) + (41:00 @4) 10.42 km (4:39 / km) +85m 4:28 / km

1.7km intervals with 15m climb

Paces:
3:42
3:41
4:12
4:02
4:01
3:47

Started out a bit too fast but brought it back down by the end.

Friday Apr 12 #

6 PM

Running 33:30 [2] 6.67 km (5:01 / km) +149m 4:31 / km

Jogging to Nose Hill and back.

Forest Orienteering (Nose Hill Top) 33:45 [3] 5.93 km (5:41 / km) +40m 5:30 / km

RNG score-o. Harder if you generate and find the next number as you're to your current control.

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My Blog: https://road2thefinish.wordpress.com/

To calibrate a 2D rerun map, click the drop down on "Replay Mode" and select "Map Calibration". Then click on "Show/change Calstring" and paste the respective string in, and click "Apply New Calstring"

Zone 1: 100-157
Zone 2: 158-168
Zone 3: 169-177
Zone 4: 178-184
Zone 5: 185-200

QUICKROUTE SCALES:

Forest:
Green = 3:00min/km
Yellow = 7:00min/km
Red = 11:00min/km

Sprint:
Green = 3:00min/km
Yellow = 6:00min/km
Red = 9:00min/km

Crater Loop PB:
(10.48km, 180m climb) = 51.38 18/01/22
(10.55km, 180m climb) = 53:03 17/??/??




http://michaelsvoboda-runner99.blogspot.ca/

https://www.facebook.com/groups/rocky.mountain.nig...

https://intothemarshes.wordpress.com/

Climbing Terminology:
http://www.climbing.com/skill/climbing-dictionary/



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