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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdamWoods

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  Run14 13:31:48 90.26 145.27 1659
  Bike8 2:38:25 34.95(4:32) 56.24(2:49) 470
  Orienteering3 2:10:40 11.77(11:06) 18.95(6:54) 506
  Stretching1 35:00
  Core1 15:00
  Total25 19:10:53 136.99 220.46 2635
  [1-5]23 17:59:52
averages - sleep:7.5

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Tuesday Jan 31, 2017 #

Note
slept:7.5

11 AM

Bike 23:27 intensity: (8 @0) + (1:36 @1) + (21:43 @2) 4.37 mi (5:22 / mi) +94m 5:02 / mi
ahr:149 max:163

4 PM

Bike 15:43 intensity: (7 @0) + (11:35 @1) + (4:01 @2) 4.38 mi (3:35 / mi) +27m 3:31 / mi
ahr:132 max:148

7 PM

Run long 1:15:02 intensity: (15:55 @1) + (59:00 @2) + (7 @3) 15.0 km (5:00 / km) +175m 4:44 / km
ahr:142 max:165

Monday Jan 30, 2017 #

Note
slept:5.8

Stayed up late Sunday night and then had trouble falling asleep.
6 PM

Run long 1:50:13 intensity: (1:35 @1) + (1:42:22 @2) + (6:16 @3) 13.12 mi (8:24 / mi) +333m 7:47 / mi
ahr:153 max:174

Sunday Jan 29, 2017 #

Note
slept:8.7

Tried to catch up on sleep. Had a super lazy day which was great for my Sanity, but I didn't kick myself outside to go for a run.

The lack of training from Thurs-Sat was excusable, Sunday's lack of training isn't.

Saturday Jan 28, 2017 #

Note
slept:6.9

Was working on my software project until 6:30 pm but got it done!
Sadly, I had to leave for an event directly after handing in the project, so I didn't get any training in.

Friday Jan 27, 2017 #

Note
slept:8.0

Spent entire day working on a software project (due Fri night). Realized I wasn't going to get it done so told the TA I would hand it in SAT (for a reduced mark)

Thursday Jan 26, 2017 #

Note
slept:7.7

exhausted after the HR testing + Orienteering + run to/from orienteering.
Had spent a lot of time on WED training, so I was supposed to spend Thurs getting work done. Turned out I didn't have the mental energy to get much done Thurs evening and wasn't smart enough to go to bed early

Wednesday Jan 25, 2017 #

Stretching 35:00 [0]
slept:7.3

spent a bunch of time on training yesterday and neglected to work on a software project due Friday evening. Will likely not have time to train until Sat, and have commitments that may restrict training time on Sat.
C • Re spending time on trainin... 1
10 AM

Run intervals 37:00 intensity: (3:00 @1) + (22:00 @2) + (6:00 @3) + (3:00 @4) + (3:00 @5)
max:198

C • You know your max now! 1
6 PM

Run warm up/down 21:24 intensity: (2 @0) + (3:31 @1) + (17:51 @2) 2.4 mi (8:54 / mi) +77m 8:06 / mi
ahr:143 max:154

Orienteering race 40:32 intensity: (1 @0) + (7:56 @1) + (26:15 @2) + (5:48 @3) + (32 @4) 3.95 mi (10:15 / mi) +26m 10:03 / mi
ahr:151 max:178

Run warm up/down 20:57 intensity: (2 @0) + (10:05 @1) + (10:50 @2) 2.55 mi (8:13 / mi) +13m 8:05 / mi
ahr:138 max:149

Tuesday Jan 24, 2017 #

Note
slept:6.1

Took rest day before the VO2 max/ lactate testing

Monday Jan 23, 2017 #

Note
slept:8.0

Slept for 8 h then spent the hour after my alarm dozing in bed. Seem to be getting a decent amount of sleep, but still finding it hard to get out of bed in the morning.

Update: Felt exhausted throughout the rest of the day.
11 AM

Bike 24:04 intensity: (7 @0) + (4:26 @1) + (19:31 @2) 7.05 km (3:25 / km) +94m 3:12 / km
ahr:144 max:160

5 PM

Bike 15:31 intensity: (7 @0) + (11:33 @1) + (3:51 @2) 7.08 km (2:11 / km) +25m 2:09 / km
ahr:131 max:147

8 PM

Run 17:49 intensity: (36 @1) + (17:13 @2) 3.79 km (4:42 / km) +18m 4:35 / km
ahr:150 max:163

Sunday Jan 22, 2017 #

Note
slept:6.1

10 AM

Run warm up/down 5:42 intensity: (2 @0) + (5:15 @2) + (25 @3) 1.0 km (5:43 / km) +152m 3:15 / km
ahr:153 max:168

Orienteering race 1:07:57 intensity: (1 @0) + (10 @1) + (7:46 @2) + (33:36 @3) + (21:51 @4) + (4:33 @5) 8.23 km (8:15 / km) +478m 6:24 / km
ahr:173 max:190

Cypress Falls WET: Race went well. My focus for the race was having my route planned before leaving the control. Was mostly successful, allwasy had the broad strokes of my route worked out while leaving the control.

Results: http://obasen.orientering.se/winsplits/online/en/d...

Elite - Splits

Saturday Jan 21, 2017 #

Note
slept:8.7

12 PM

Bike 23:14 intensity: (8 @0) + (4:15 @1) + (17:41 @2) + (1:10 @3) 7.04 km (3:18 / km) +102m 3:05 / km
ahr:148 max:171

4 PM

Bike 18:26 intensity: (15 @0) + (15:21 @1) + (2:50 @2) 6.94 km (2:39 / km) +25m 2:37 / km
ahr:126 max:144

8 PM

Run long 1:55:15 intensity: (2 @0) + (12:54 @1) + (1:30:10 @2) + (8:50 @3) + (58 @4) + (2:21 @5) 20.09 km (5:44 / km) +314m 5:19 / km
ahr:151 max:193

Decided to run out to the Wreck Beach stairs (forgot how long it would take me to get there). Did two all out intervals up on (different) sets of stairs leading down to Wreck Beach. Didn't have the motivation to do repeats knowing how far I had run to get back home + having a race Sunday morning.
Noticed the pin flags from my WET on the way back home and finally picked them up.

Friday Jan 20, 2017 #

Note
slept:6.5

1 PM

Bike 20:00 intensity: (5 @0) + (1:35 @1) + (15:00 @2) + (3:20 @3) 7.05 km (2:50 / km) +103m 2:39 / km
ahr:154 max:172

4 PM

Bike 18:00 [2] 7.0 km (2:34 / km)

Stayed up far to early into the morning, so I slept in as much as my schedule permitted. Was hosting a friend's birthday party in the evening so I biked to/from campus to get some kind of activity in.

Thursday Jan 19, 2017 #

Note
slept:8.0

stayed up late wed night but slept in
5 PM

Run 1:11:37 intensity: (1:17 @1) + (1:08:50 @2) + (1:30 @3) 14.43 km (4:58 / km) +129m 4:45 / km
ahr:152 max:167

Went for a run without a headlamp. Was a little more hesitant to run Pacific Spirit in the dark due to the events at my WET. Glad I finally got out for a workout.

Wednesday Jan 18, 2017 #

Note
slept:6.0

best guess - First day without pressing school deadlines. Had time to go for a run but didn't...

Tuesday Jan 17, 2017 #

Note
slept:9.6

Monday Jan 16, 2017 #

Note
slept:8.6

Sunday Jan 15, 2017 #

Note
slept:8.3

Saturday Jan 14, 2017 #

Note
slept:8.5

Friday Jan 13, 2017 #

Note
slept:8.0

Thursday Jan 12, 2017 #

Note
slept:6.5

Spent Thurs- Monday working on two challenging software project. Glad I had a roommate who'll take over dinners when I'm swamped with work.

Wednesday Jan 11, 2017 #

Note
slept:5.6

Set out the WET course, returned home and then ran to the start/finish with my warm clothes.
5 PM

Run 26:36 intensity: (2 @0) + (6:36 @1) + (15:04 @2) + (4:54 @3) 4.1 km (6:29 / km) +22m 6:19 / km
ahr:147 max:171

Run 7:12 intensity: (2 @0) + (1:36 @1) + (1:24 @2) + (3:54 @3) + (16 @4) 1.16 km (6:14 / km) +20m 5:44 / km
ahr:156 max:177

Tuesday Jan 10, 2017 #

Note
slept:6.6

7 PM

Run 1:15:09 intensity: (2:31 @1) + (1:12:38 @2) 14.69 km (5:07 / km) +56m 5:01 / km
ahr:146 max:161

tested out my WET course and then went for an easy run

Monday Jan 9, 2017 #

7 PM

Run 45:56 intensity: (10:11 @0) + (27:45 @1) + (7:54 @2) + (6 @3) 4.26 mi (10:47 / mi) +53m 10:23 / mi
ahr:145 max:165 slept:6.6

Planning the WET this Wed. Explored the park to make sure the small trails mapped still existed.

Run 21:34 intensity: (1:53 @0) + (19:41 @1) 2.48 mi (8:42 / mi) +5m 8:39 / mi
ahr:142 max:151

Sunday Jan 8, 2017 #

Note
slept:6.5

Had final exam that had been canceled in December due to snow.

Saturday Jan 7, 2017 #

Note
slept:7.6

Spent day studying for my exam on Sunday

Friday Jan 6, 2017 #

10 AM

Run 1:07:57 intensity: (4:07 @0) + (52:15 @1) + (11:35 @2) 13.1 km (5:11 / km) +187m 4:51 / km
ahr:148 max:163 slept:7.2 (sick)

spent most of run blowing my nose. Need to get healthy.
C • sick 1

Thursday Jan 5, 2017 #

Note
slept:9.5 (sick)

Wednesday Jan 4, 2017 #

6 PM

Orienteering tempo (WET) 22:11 intensity: (27 @0) + (36 @1) + (41 @2) + (13:02 @3) + (7:25 @4) 4.35 km (5:06 / km) +2m 5:05 / km
ahr:172 max:183 slept:7.4

had slight cold but didn't think much of it.
7 PM

Run 42:16 intensity: (1:41 @0) + (27:54 @1) + (12:41 @2) 7.56 km (5:36 / km) +38m 5:27 / km
ahr:148 max:163

Tuesday Jan 3, 2017 #

Note
slept:7.9

Monday Jan 2, 2017 #

Core 15:00 [0]

3 PM

Run 50:09 intensity: (1:31 @0) + (11:30 @1) + (30:00 @2) + (7:08 @3) 10.42 km (4:49 / km) +67m 4:40 / km
ahr:156 max:171 slept:8.0

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