Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: Rhombus

In the last 7 days:

activity # timemileskm+m
  Orienteering2 1:43:33 10.92(9:29) 17.57(5:54) 13432 /32c100%
  Running2 48:40 6.0(8:07) 9.65(5:03) 25
  Total4 2:32:13 16.91(9:00) 27.22(5:36) 15932 /32c100%
«
0:55
0:00
TuWeThFrSaSuMo

Sunday Apr 23 #

11 AM

Orienteering race (Long advanced) 55:43 [3] *** 8.89 km (6:16 / km) +27m 6:10 / km
spiked:23/20c shoes: VJ Integrator

Felt really good out there saw Eric a couple times but we were never on the same leg. Smooth through most controls, reading ahead, visualizing, etc. Bobbled a few controls though.
RouteGadget

Saturday Apr 22 #

9 PM

Running (Mixed surface) 21:00 [3] 4.15 km (5:04 / km) +25m 4:55 / km
shoes: Nike zoom Pegasus 33

Another mediocre week of training, but now I'm finally done exams so hopefully I can be a little more consistent

Thursday Apr 20 #

7 PM

Orienteering 15:20 [4] *** 2.58 km (5:57 / km) +29m 5:38 / km
spiked:3/4c shoes: VJ Integrator

A few short courses at Wesley Clover with Tommy and Alex. Alex and I were trading off the lead for almost all of them but he always beat me to the finish by a few seconds :/

Orienteering 19:30 [4] *** 3.54 km (5:31 / km) +43m 5:12 / km
spiked:4/5c shoes: VJ Integrator

Orienteering 13:00 [4] *** 2.56 km (5:05 / km) +35m 4:45 / km
spiked:2/3c shoes: VJ Integrator

Tuesday Apr 18 #

5 PM

Running (Mixed surface) 27:40 [2] 5.5 km (5:02 / km)
shoes: Nike zoom Pegasus 33

Not to long because my neck was still super sore, zig zagged through the Mooney's Bay and Vincent Massey trails

« Earlier

Recent Comments

more...

Next Up

Reports

Search Log

 



Intensity

Description
Running pace (min/km)
0Mental, technical, tactical, flexibility, physiotherapy-
1Easy conversational pace, strength, drills> 4:45
2Marathon pace4:00 - 4:45
3Tempo runs and long intervals3:45 - 4:00
45k and shorter race pace and aerobic intervals3:30 - 3:45
5Anaerobic intervals significantly faster than race pace< 3:30

Muscle Group Exercise Weight (lb)
Legs
Calf raise 60
Leg extension 80
Leg curl 70
Leg press 60
Glutes
Lunge 60
Abdominals
Crunch -
Side bend 45
Back
Back extension 25
Lateral pull down 75
Shoulders
Bent over lateral raise 10e
Dumbbell press 15e
Chest
Bench press 70
Arms
Bicep curl 17.5e
Skull crusher 25?




Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Apr 23
Apr 16
Apr 9
Apr 2
Mar 26

Week
Ending
Training hours by activity
0123456789
10
Apr 23
Apr 16
Apr 9
Apr 2
Mar 26

Week
Ending
Training kilometers by activity
0102030405060708090
100
Apr 23
Apr 16
Apr 9
Apr 2
Mar 26

all weeks | months | years | as calendar