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Attackpoint - performance and training tools for orienteering athletes

Training Log: АТ

In the last 7 days:

activity # timemileskm+mload
  Orienteering10 6:21:49 41.33(9:14) 66.52(5:44) 993167 /185c90%215.4
  Running11 3:42:35 25.14(8:51) 40.47(5:30) 34168.6
  Total11 10:04:24 66.48(9:05) 106.99(5:39) 1333167 /185c90%284.0
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2:31
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TuWeThFrSaSuMo

Monday Feb 24 #

10 AM

Running 3:09 intensity: (2:24 @1) + (45 @2) 0.53 km (5:55 / km) +3m 5:47 / km
ahr:124 max:138 shoes: VJ Bold 9

Orienteering 49:10 intensity: (17:07 @1) + (30:19 @2) + (1:44 @3) 7.94 km (6:12 / km) +96m 5:50 / km
ahr:140 max:157 shoes: VJ Bold 9

Sunday Feb 23 #

Note
(rest day)

Nice day spent travelling, eating, touristing. Good stuff.

Saturday Feb 22 #

10 AM

Running 13:46 intensity: (11:47 @1) + (1:59 @2) 2.63 km (5:14 / km) +3m 5:12 / km
ahr:128 max:141 shoes: VJ Irock 2

Orienteering 57:26 intensity: (43:01 @1) + (14:25 @2) *** 9.64 km (5:57 / km) +77m 5:44 / km
ahr:132 max:149 spiked:34/36c shoes: VJ Irock 2

#13 - Long middle - 3DReRun



Nice and gentle, tekkers actually didn't suffer because of the slow pace and felt on it which was good. Last session in these terrains, onto Evora tomorrow.
5 PM

Running 43:38 intensity: (37:04 @1) + (6:34 @2) 7.89 km (5:32 / km) +171m 4:59 / km
ahr:124 max:151 shoes: NB 1080 #2

#14 - recovery sunset run. Had planned on just yeeting up the hill, few piccies and back, but the boys were going out for a nice plod so joined them. Lovely evening, life is good. Looking forward to a rest day tomorrow!

Friday Feb 21 #

9 AM

Running warm up/down 10:39 intensity: (9:29 @1) + (1:10 @2) 2.03 km (5:16 / km) +43m 4:45 / km
ahr:128 max:147 shoes: NB 1080 #2

Orienteering 15:15 intensity: (20 @1) + (1:59 @2) + (12:56 @3) *** 2.9 km (5:15 / km) +100m 4:29 / km
ahr:159 max:171 spiked:22/23c shoes: NB Fuelcell Propel

#11 - Sprint @ Marvao.

Another very cool hilltop castle village job. Had better flow on this one, was quite tricky and I'm obvs a bit tired so struggled to get into full flight but still a decent effort. Took the big W over davroski, aka Mr Biscuit.

Running (Strides) 6:25 intensity: (3:12 @1) + (1:49 @2) + (1:24 @3) 1.32 km (4:52 / km) +1m 4:51 / km
ahr:135 max:170 shoes: NB Fuelcell Propel

4 * Strides.

Running warm up/down 10:02 intensity: (8:50 @1) + (1:12 @2) 1.36 km (7:22 / km) +34m 6:33 / km
ahr:120 max:148 shoes: NB 1080 #2

6 PM

Running warm up/down 15:43 intensity: (10:21 @1) + (5:22 @2) 3.06 km (5:08 / km) +21m 4:58 / km
ahr:132 max:144 shoes: VJ Irock 2

Orienteering 34:49 intensity: (10 @1) + (13 @2) + (31:59 @3) + (2:27 @4) *** 6.94 km (5:01 / km) +113m 4:38 / km
ahr:159 max:175 spiked:17/17c shoes: VJ Irock 2

#12 - Chasing Start Night - 3DReRun


Started in no-mans land since starting order was done from Tuesdays nightO. Stayed alone most the way except for a brief section with Karl. I thought I was pushing hard but HR never really got up, el spudingtonios are tired clearly. Pleased with how technically good i was though, just need to learn to push harder! Easy weekend coming up so that should sort me out, then onto next week!

Running warm up/down 9:47 intensity: (9:26 @1) + (21 @2) 1.65 km (5:56 / km) +3m 5:53 / km
ahr:128 max:138 shoes: VJ Irock 2

Thursday Feb 20 #

Note

Wisdom tooth has been pretty painful for a few days, had had enough today so found a lovely Portugese dentist who had a look and prescibed me some of those sweet sweet antibiotics. Will be on those for 8 days, hopefully won't have any troubles with them and training but we shall see.
10 AM

Running 9:46 intensity: (8:05 @1) + (1:41 @2) 1.84 km (5:19 / km) +13m 5:09 / km
ahr:130 max:143 shoes: VJ XTRM

Orienteering long 1:15:45 intensity: (12:13 @1) + (42:24 @2) + (21:08 @3) *** 12.53 km (6:03 / km) +226m 5:33 / km
ahr:147 max:164 spiked:21/24c shoes: VJ XTRM

#9 - Long - 3DReRun

6 PM

Running 11:42 intensity: (4:18 @1) + (7:24 @2) 2.33 km (5:02 / km)
ahr:135 max:147 shoes: VJ Bold 9

Orienteering 51:35 intensity: (6:10 @1) + (22:20 @2) + (23:05 @3) *** 8.3 km (6:13 / km) +171m 5:38 / km
ahr:150 max:167 spiked:13/15c shoes: VJ Bold 9

#10 - NightO - 3DReRun



At a cruisy easy pace, felt fine running wise, nav was good but struggled in the circle at times. Very much looking forward to tomorrows chasing start night race, gonna just try and stay clean and see what happens.

Running 2:36 intensity: (1:55 @1) + (41 @2) 0.44 km (5:51 / km)
ahr:127 max:141 shoes: VJ Bold 9

Wednesday Feb 19 #

9 AM

Running 10:19 intensity: (8:37 @1) + (1:42 @2) 1.84 km (5:36 / km)
ahr:130 max:142 shoes: VJ Bold 9

Orienteering 20:55 intensity: (7:56 @1) + (12:59 @2) ** 3.72 km (5:37 / km) +16m 5:30 / km
ahr:138 max:153 spiked:17/18c shoes: VJ Bold 9

#7 - Middle @ Carapinha - 3DReRun



Easy easy easy, legs feeling fine. Nav okay, had a good focus on spotting my exits before the control, kept a good flow.

Running 5:25 [1] 0.97 km (5:34 / km) +4m 5:28 / km
ahr:124 max:136 shoes: VJ Bold 9

4 PM

Running 10:26 intensity: (5:47 @1) + (4:39 @2) 2.0 km (5:13 / km) +22m 4:57 / km
ahr:131 max:151 shoes: VJ Bold 9

Orienteering 34:03 intensity: (11:52 @1) + (22:11 @2) *** 5.56 km (6:07 / km)
ahr:138 max:153 spiked:24/27c shoes: VJ Bold 9

#8 - "challenging" middle @ Arez - 3DReRun



More easy paced O, in a trickier area, some big rocky and green stuff, was fun.

Running 6:55 intensity: (6:14 @1) + (41 @2) 1.05 km (6:34 / km) +2m 6:31 / km
ahr:122 max:141 shoes: VJ Bold 9

Tuesday Feb 18 #

9 AM

Running warm up/down 12:33 intensity: (7:04 @1) + (5:29 @2) 2.48 km (5:03 / km)
ahr:134 max:144 shoes: NB 1080 #2

Orienteering 14:53 intensity: (13 @1) + (5 @2) + (4:30 @3) + (10:05 @4) *** 2.92 km (5:05 / km) +130m 4:10 / km
ahr:173 max:184 spiked:10/14c shoes: NB Fuelcell Propel

#5 - Sprint Duel @ Castelo de Vide - 3DReRun

Head to head with Anton, basically 1 control then into some butterfly looping. My nav was not ideal, just never really got ahead of myself planning wise so was always trying to catch up. Came out the butterfly maybe 10s behind anton, then stayed this way to the finish. Defo need more practise on these hilly sprints!

Running warm up/down 11:03 intensity: (8:44 @1) + (2:18 @2) + (1 @3) 1.87 km (5:55 / km) +12m 5:44 / km
ahr:128 max:145 shoes: NB 1080 #2

6 PM

Running warm up/down 14:12 intensity: (9:24 @1) + (4:48 @2) 2.81 km (5:04 / km)
ahr:133 max:144 shoes: VJ Irock 2

Orienteering 27:58 intensity: (11 @1) + (2:12 @2) + (6:17 @3) + (19:18 @4) *** 6.05 km (4:37 / km) +64m 4:23 / km
ahr:172 max:183 spiked:9/11c shoes: VJ Irock 2

#6 - Night Mass Start - 3DReRun



Grr not good enough. Started well, made sure to fight hard to hang onto the Olli train, hit the first few nicely, then took a good line to 4 and got a 50m lead, noice. Held this together till 5, then Olli and co caught up to 6. Had a longer gaffle at 6, so was psuhing hard to get back on to 7 with Aikka. Just about on the back to 8, but took a bad line into the control and lost the pack, at this point this elastic snapped and I plodded in with a decent sized mistake at 10 as well. So got about 2/3rds right, won't be satisfied till i finish in the pack at these, we try again in a few days.

Running warm up/down 14:29 intensity: (14:13 @1) + (16 @2) 2.37 km (6:07 / km) +10m 5:59 / km
ahr:129 max:137 shoes: VJ Irock 2

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Training Targets

Jan 1 – Dec 31 (366d)
CV goal
Orienteering
+ XT
+ Running
450:00:00
actual:75:02:0716%
projected:499:19:33110%

Reports

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  • Jun 17, 2050 [1,581w, 4d]: Y - wmoc 2050 M50

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