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Attackpoint - performance and training tools for orienteering athletes

Training Log: АТ

In the last 7 days:

activity # timemileskm+mload
  Running9 5:37:23 42.09(8:01) 67.73(4:59) 691192.5
  S & C2 2:00:0030.0
  Stretching/ Rolling6 1:30:00
  XT1 30:007.5
  Orienteering1 27:48 3.65(7:36) 5.88(4:44) 2918 /19c94%18.7
  Drills2 20:005.3
  Total16 10:25:11 45.74 73.61 71918 /19c94%253.9
  [1-5]10 8:55:11
averages - sleep:8.8
«
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MoTuWeThFrSaSu

Saturday Jan 19 #

10 AM

Running (Shakeout) 10:00 intensity: (4:14 @1) + (5:46 @2) 2.02 km (4:57 / km)
ahr:137 max:148 slept:11.0 shoes: NB Zante V4

6 PM

Running warm up/down 10:01 intensity: (1:36 @1) + (8:25 @2) 1.95 km (5:09 / km)
ahr:143 max:154 shoes: NB Zante V4

Drills 10:00 intensity: (9:40 @1) + (20 @2)
ahr:116 max:140 shoes: NB Zante V4

Running intervals 30:14 intensity: (1:56 @1) + (1:26 @2) + (6:16 @3) + (17:18 @4) + (3:18 @5) 7.75 km (3:54 / km) +12m 3:52 / km
ahr:173 max:190 shoes: NB Zante V4

Running warm up/down 10:03 intensity: (2:31 @1) + (7:32 @2) 1.61 km (6:14 / km) +4m 6:09 / km
ahr:140 max:147 shoes: NB Zante V4

9 PM

Stretching/ Rolling 15:00 [0]

Friday Jan 18 #

6 AM

Running 30:26 intensity: (18:34 @1) + (11:52 @2) 5.59 km (5:27 / km) +58m 5:10 / km
ahr:133 max:145 shoes: NB Zante V4

S & C (Gym) 1:00:00 [1]
slept:8.0 shoes: NB Zante V4

9 PM

Stretching/ Rolling 15:00 [0]

Thursday Jan 17 #

7 AM

Note
slept:9.0

5 PM

Running 29:51 intensity: (3:54 @1) + (14:17 @2) + (11:40 @3) 5.9 km (5:04 / km) +164m 4:27 / km
ahr:151 max:172 shoes: NB Zante V4

Orienteering 27:48 intensity: (2:49 @1) + (3:06 @2) + (21:53 @3) *** 5.88 km (4:44 / km) +29m 4:37 / km
ahr:159 max:173 spiked:18/19c shoes: NB Zante V4

Running 33:01 intensity: (48 @1) + (12:20 @2) + (19:23 @3) + (30 @4) 6.71 km (4:55 / km) +94m 4:36 / km
ahr:156 max:175 shoes: NB Zante V4

8 PM

Stretching/ Rolling 15:00 [0]

Wednesday Jan 16 #

7 AM

XT (Swimming) 30:00 [1]
slept:7.0

2 PM

Running 1:00:23 intensity: (13:12 @1) + (38:50 @2) + (8:21 @3) 12.01 km (5:02 / km) +146m 4:44 / km
ahr:144 max:166 shoes: NB Summit KOM

9 PM

Stretching/ Rolling 15:00 [0]

Tuesday Jan 15 #

2 PM

Running 21:00 intensity: (3:00 @2) + (9:00 @3) + (6:00 @4) + (3:00 @5) 5.25 km (4:00 / km) +53m 3:48 / km
shoes: NB Fuelcell Impulse

Running warm up/down 9:00 [1] 1.8 km (5:00 / km)
shoes: NB Fuelcell Impulse

6 PM

Running warm up/down 16:36 intensity: (1:42 @1) + (13:12 @2) + (1:42 @3) 3.26 km (5:06 / km) +27m 4:54 / km
ahr:146 max:166 shoes: NB Summit KOM

Drills 10:00 intensity: (9:19 @1) + (41 @2)
ahr:114 max:144 shoes: NB Summit KOM

Running hills 8:05 intensity: (1:12 @1) + (2:52 @2) + (3:01 @3) + (1:00 @4) 1.14 km (7:07 / km) +66m 5:31 / km
ahr:154 max:181 shoes: NB Summit KOM

Running warm up/down 6:22 intensity: (2:53 @1) + (3:29 @2) 0.98 km (6:29 / km)
ahr:136 max:147 shoes: NB Summit KOM

10 PM

Stretching/ Rolling 15:00 [0]

Monday Jan 14 #

7 AM

Running 32:14 intensity: (11:57 @1) + (20:16 @2) + (1 @3) 6.03 km (5:21 / km) +25m 5:14 / km
ahr:137 max:144 shoes: NB Zante V4

5 PM

Running 30:07 intensity: (4:38 @1) + (23:52 @2) + (1:37 @3) 5.74 km (5:15 / km) +41m 5:04 / km
ahr:142 max:163 shoes: NB Zante V4

S & C (Gym) 1:00:00 [1]
shoes: Salomon S-Lab Sonic

10 PM

Stretching/ Rolling 15:00 [0]

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Training Targets

Jan 1 – Dec 31 (365d)
Mileage Goal
Orienteering
+ Running
4000km1500c
actual:190.2km4%109c7%
projected:3654.4km91%2094c139%

Reports

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  • Jun 17, 2050 [1,638w, 5d]: Y - wmoc 2050 M50

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