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Attackpoint - performance and training tools for orienteering athletes

Training Log: All-in

In the last 7 days:

activity # timemileskm+m
  running/walking7 8:14:02 23.03(21:27) 37.06(13:20) 2719
  orienteering4 4:56:53 21.48(13:49) 34.57(8:35) 1710
  Walk-O4 4:14:41 10.52(24:12) 16.93(15:02) 557
  running5 1:27:20 9.75(8:58) 15.69(5:34) 222
  strength and conditioning1 1:00:05
  Total10 19:53:01 64.78 104.25 5208
  [1-5]10 19:39:02
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5:22
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ThFrSaSuMoTuWe

Wednesday Jul 26 #

10 AM

running/walking 14:38 intensity: (13 @0) + (14:25 @1) 1.46 km (10:03 / km) +136m 6:51 / km
ahr:101 max:119

Walk-O 53:12 intensity: (1:24 @0) + (46:43 @1) + (5:05 @2) 3.78 km (14:05 / km) +174m 11:27 / km
ahr:102 max:138

running 7:20 intensity: (59 @0) + (6:21 @1) 1.37 km (5:20 / km)
ahr:99 max:109

Tuesday Jul 25 #

10 AM

running/walking 21:05 intensity: (4 @0) + (6:36 @1) + (10:54 @2) + (3:31 @3) 2.57 km (8:12 / km) +219m 5:45 / km
ahr:123 max:147

orienteering 1:29:43 intensity: (7 @0) + (22 @1) + (7:48 @2) + (42:06 @3) + (39:20 @4) 12.46 km (7:12 / km) +572m 5:51 / km
ahr:156 max:175

running 7:26 intensity: (4 @0) + (2:58 @1) + (4:01 @2) + (23 @3) 1.2 km (6:10 / km) +10m 5:56 / km
ahr:122 max:148

5 PM

running 14:18 intensity: (4 @0) + (3:04 @1) + (6:58 @2) + (4:12 @3) 2.43 km (5:53 / km) +57m 5:16 / km
ahr:128 max:145

Walk-O 47:45 intensity: (5 @0) + (39:04 @1) + (8:36 @2) 3.35 km (14:15 / km) +80m 12:44 / km
ahr:112 max:129

running/walking 21:54 intensity: (6 @0) + (21:48 @1) 2.45 km (8:57 / km) +40m 8:16 / km
ahr:93 max:110

Monday Jul 24 #

10 AM

running 30:09 intensity: (15 @0) + (2:45 @1) + (16:13 @2) + (10:01 @3) + (55 @4) 6.14 km (4:54 / km) +72m 4:38 / km
ahr:135 max:173

Warm up

orienteering 15:43 intensity: (9 @0) + (40 @1) + (32 @2) + (1:01 @3) + (12:10 @4) + (1:11 @5) 2.08 km (7:33 / km) +129m 5:46 / km
ahr:169 max:181

running 13:21 intensity: (8 @0) + (23 @1) + (4:52 @2) + (5:41 @3) + (2:17 @4) 2.27 km (5:53 / km) +28m 5:32 / km
ahr:145 max:155

orienteering 43:52 intensity: (5 @0) + (1:08 @1) + (2:55 @2) + (11:55 @3) + (27:49 @4) 4.87 km (9:00 / km) +230m 7:17 / km
ahr:160 max:178

Good going - quite strong running... Awful head, not concentrating enough for the basic o-work.

Also control marks would have been help a lot. Like on the number 6 made small mistake and came to the right place, but it didn't look like the control place at all - 4,5min extra loop and then back and decided that it has to be some where here

Fun!!! even if the weather was bit moisty and my orienteering work awful :(

running 2:56 intensity: (3 @0) + (3 @1) + (26 @2) + (2:24 @3) 0.56 km (5:13 / km) +15m 4:36 / km
ahr:143 max:151

5 PM

orienteering 7:36 intensity: (7 @0) + (24 @1) + (1:15 @2) + (5:50 @3) 0.78 km (9:42 / km)
ahr:141 max:158

running 1:49 intensity: (4 @0) + (1:06 @2) + (39 @3) 0.34 km (5:18 / km) +11m 4:34 / km
ahr:138 max:150

orienteering 12:55 intensity: (5 @0) + (21 @1) + (6:19 @2) + (5:44 @3) + (26 @4) 1.05 km (12:15 / km) +14m 11:29 / km
ahr:139 max:164

running 6:05 intensity: (3 @0) + (1:43 @1) + (4:02 @2) + (17 @3) 0.45 km (13:28 / km) +25m 10:33 / km
ahr:125 max:142

orienteering 18:21 intensity: (3 @0) + (3:15 @1) + (7:17 @2) + (7:43 @3) + (3 @4) 1.72 km (10:42 / km) +69m 8:54 / km
ahr:135 max:160

running 49 intensity: (4 @0) + (45 @2) 0.12 km (6:42 / km) +4m 5:45 / km
ahr:131 max:133

orienteering 13:52 intensity: (3 @0) + (3:17 @1) + (8:01 @2) + (2:31 @3) 1.26 km (11:00 / km) +31m 9:48 / km
ahr:129 max:150

running 3:07 intensity: (4 @0) + (1:16 @2) + (1:47 @3) 0.78 km (3:59 / km)
ahr:138 max:151

Sunday Jul 23 #

Note
(rest day)

Saturday Jul 22 #

10 AM

running/walking 5:22:00 intensity: (7:15 @0) + (4:21:59 @1) + (50:58 @2) + (1:48 @3) 19.63 km (16:24 / km) +1854m 11:09 / km
ahr:105 max:146

Nice adventorous hike near Chambery with good amount of climb!

Good one!

Friday Jul 21 #

10 AM

running/walking 10:25 intensity: (9 @0) + (9:41 @1) + (35 @2) 1.09 km (9:36 / km) +90m 6:47 / km
ahr:100 max:123

Walk-O 1:25:08 intensity: (1:01 @0) + (1:10:11 @1) + (13:34 @2) + (22 @3) 5.68 km (14:59 / km) +188m 12:51 / km
ahr:107 max:144

Uupumusta

running/walking 14:14 intensity: (21 @0) + (13:36 @1) + (17 @2) 1.79 km (7:58 / km) +40m 7:10 / km
ahr:98 max:133

5 PM

strength and conditioning 1:00:05 [1]

Core and balance

Thursday Jul 20 #

10 AM

running/walking 52:18 intensity: (28 @0) + (41:26 @1) + (10:15 @2) + (9 @3) 4.61 km (11:21 / km) +262m 8:50 / km
ahr:107 max:143

orienteering 1:34:51 intensity: (5 @0) + (19 @1) + (2:28 @2) + (43:51 @3) + (48:08 @4) 10.34 km (9:10 / km) +665m 6:56 / km
ahr:158 max:178

4times downhill orienteering intervals with uphill running (mostly on trail) back... The three uphill parts were about 230m, 220m and 115m climb.

On the orienteering parts I was keeping quite good control 90% of the time (was quite slow though)... Very bad part on the end of the third interval (just didn't orienteer enough). Otherwise very decent long distance training.

running/walking 19:15 intensity: (6 @0) + (14:38 @1) + (3:56 @2) + (23 @3) + (12 @4) 1.85 km (10:26 / km) +41m 9:23 / km
ahr:115 max:164

5 PM

running/walking 8:28 intensity: (7 @0) + (7:59 @1) + (22 @2) 0.75 km (11:22 / km) +11m 10:35 / km
ahr:95 max:121

Walk-O 1:08:36 intensity: (4 @0) + (35:03 @1) + (32:14 @2) + (1:15 @3) 4.12 km (16:38 / km) +115m 14:36 / km
ahr:118 max:144

Moment-O with corridor, contour, line orienteering and "direction parts"...

running/walking 9:45 intensity: (4 @0) + (9:01 @1) + (40 @2) 0.89 km (11:00 / km) +26m 9:36 / km
ahr:99 max:126

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