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Attackpoint - performance and training tools for orienteering athletes

Training Log: BP

In the last 7 days:

activity # timemileskm+m
  Walking4 1:24:00 4.97(16:54) 8.0(10:30)
  Orienteering1 1:18:12 5.65(13:50) 9.1(8:36) 12022 /22c100%
  Strength1 1:00:00
  MTB1 37:23 8.33(4:29) 13.4(2:47) 90
  Jogging1 31:15 3.42(9:09) 5.5(5:41) 55
  Stretching2 14:00
  Spin1 12:00 4.8(2:30) 7.72(1:33)
  Total5 5:16:50 27.17 43.72 26522 /22c100%
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Tuesday Mar 28 #

Note

Map memory- ECE IN 2001. Back in the day as founding Pres ICO, chief mapper, course setter, Adventure racer, bottle washer etc Be interesting to see how well the map has held up- although I question my sanity in mapping all those distinct trees in the North end !

Walking 20:00 [1] 2.0 km (10:00 / km)

Gorgeous spring day

Jogging (Treadmill) 31:15 intensity: (5:00 @2) + (22:15 @3) + (4:00 @4) 5.5 km (5:41 / km) +55m 5:25 / km
ahr:145

5 min warm up then 20 mins fartlek alt 1 min run with 1 min jog then cool down.

Stretching 6:00 [1]

With roller

Monday Mar 27 #

Walking 24:00 [1] 2.4 km (10:00 / km)
(rest day)

Pleasant ie warm/dry LT outing

Stretching 8:00 [1]

Static with vibra roller

Sunday Mar 26 #

Walking 18:00 [1] 1.6 km (11:15 / km)

Raw old morning

Orienteering (Score O) 1:18:12 intensity: (30:00 @2) + (30:00 @3) + (18:12 @4) *** 9.1 km (8:36 / km) +120m 8:04 / km
spiked:22/22c

Another first in a long time! Initially aimed for an hour but was having fun so stayed out a bit longer. While navigation was technically straightforward, didn't mess anything up and had some efficient route choices. Anyhow had fun with thanks to Ian H and co. Especially enjoyed the buckthorn free woods- very runnable!

Saturday Mar 25 #

Walking 22:00 [1] 2.0 km (11:00 / km)

Cold blustery morning

MTB (Bike trails) 37:23 intensity: (10:00 @2) + (27:23 @3) 13.4 km (2:47 / km) +90m 2:42 / km

Too windy/cold for track, too boggy for trails, so did the Medicine Lake round trip on the bike. First time in?? Years.

Thursday Mar 23 #

Spin warm up/down 12:00 [2] 4.8 mi (2:30 / mi)

Something different, cadence 105-115

Strength 1:00:00 [3]

Drills then 5x12reps front/back combos for arms, legs and core then cool down.

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