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Attackpoint - performance and training tools for orienteering athletes

Training Log: gracemolloy

In the last 7 days:

activity # timemileskm+m
  Running 5 3:55:24 25.5(9:14) 41.04(5:44) 793
  Orienteering 4 3:01:02 20.05(9:02) 32.27(5:37) 643
  S&C2 2:00:00
  Stretching 2 40:00
  Total8 9:36:26 45.55 73.31 1436
  [1-5]8 8:56:26
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MoTuWeThFrSaSu

Sunday Dec 16 #

11 AM

Orienteering 13:28 intensity: (2:17 @1) + (8:54 @2) + (2:17 @3) 1.96 km (6:52 / km) +51m 6:05 / km
ahr:136 max:159

Petticoat Gully
Talk o shadowing

Running 7:55 intensity: (24 @1) + (5:49 @2) + (1:42 @3) 1.47 km (5:23 / km) +16m 5:06 / km
ahr:141 max:155

Jog to start of middle.

Orienteering 32:45 intensity: (12 @1) + (51 @2) + (12:57 @3) + (18:45 @4) 4.48 km (7:19 / km) +146m 6:17 / km
ahr:164 max:188

Petticoat Gully
Middle course. Tried to take it a bit harder but really struggled to figure out the mining stuff so had to slow down. Good fun.

Orienteering 18:54 intensity: (28 @1) + (6:54 @2) + (10:56 @3) + (36 @4) 2.79 km (6:46 / km) +73m 5:59 / km
ahr:149 max:173

Petticoat Gully
Compass exercise. Much better out of the gold mining.

Running 5:44 intensity: (24 @1) + (4:53 @2) + (27 @3) 1.02 km (5:37 / km) +10m 5:21 / km
ahr:137 max:149

3 PM

Running 16:59 intensity: (41 @1) + (14:45 @2) + (1:33 @3) 3.06 km (5:33 / km) +34m 5:15 / km
ahr:140 max:161

Fed Uni
Warm up around the deliberately simple course.

Orienteering 10:16 intensity: (58 @1) + (58 @2) + (2:36 @3) + (3:27 @4) + (2:17 @5) 2.33 km (4:24 / km) +25m 4:11 / km
ahr:162 max:203

Fed Uni
Sprintervals. Really good fun. Max HR seems a touch high but I was working.

Running 5:20 intensity: (21 @1) + (2:34 @2) + (1:26 @3) + (59 @4) 1.03 km (5:11 / km) +13m 4:52 / km
ahr:142 max:162

Thursday Dec 13 #

6 PM

Running 13:20 intensity: (1:47 @1) + (10:47 @2) + (46 @3) 2.46 km (5:25 / km) +22m 5:11 / km
ahr:133 max:155

Running (Intervals ) 37:14 intensity: (3:20 @1) + (2:15 @2) + (5:20 @3) + (25:57 @4) + (22 @5) 6.52 km (5:43 / km) +56m 5:29 / km
ahr:162 max:183

Turned into a fat solo grind as everyone else dropped out. Weak.

Running 7:55 intensity: (1:25 @1) + (4:56 @2) + (1:34 @3) 1.45 km (5:28 / km) +15m 5:11 / km
ahr:136 max:151

Wednesday Dec 12 #

12 PM

S&C 1:00:00 [2]

Stretching 20:00 [0]

5 PM

Running 7:28 intensity: (21 @1) + (7:07 @2) 1.45 km (5:09 / km) +24m 4:45 / km
ahr:137 max:149

Orienteering 46:19 intensity: (26 @1) + (5 @2) + (3:00 @3) + (41:15 @4) + (1:33 @5) 10.13 km (4:34 / km) +135m 4:17 / km

Summer Series
Got them all but was late :(

Running 10:52 intensity: (1:55 @1) + (8:57 @2) 2.03 km (5:21 / km) +18m 5:08 / km

Tuesday Dec 11 #

10 AM

Running 2:02:37 intensity: (3:44 @1) + (37:20 @2) + (1:18:15 @3) + (3:18 @4) 20.55 km (5:58 / km) +585m 5:13 / km
ahr:151 max:171

Lovely long run around Manly Dam and Garingal National Park. Entirely off road and almost all dreamy single track stuff.

Monday Dec 10 #

10 AM

Orienteering 59:20 intensity: (2:58 @1) + (38:36 @2) + (17:46 @3) 10.58 km (5:36 / km) +213m 5:06 / km
ahr:144 max:163

Allambie Heights
3 PM

S&C 1:00:00 [2]

Everything felt super easy today. Nice to see project quicc progressing well. Time to up the weight.

Stretching 20:00 [0]

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