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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdamWoods

In the 31 days ending Jul 31, 2018:

activity # timemileskm+m
  Run13 8:51:10 40.82 65.69 935
  Orienteering9 8:11:04 21.51 34.61 390
  Bike5 1:42:26 7.64 12.3 413
  Total21 18:44:40 69.96 112.6 1738
  [1-5]20 18:24:08

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Tuesday Jul 31, 2018 #

5 PM

Run 27:37 intensity: (1 @0) + (5:37 @1) + (21:59 @2) 5.26 km (5:15 / km) +64m 4:57 / km
ahr:147 max:163

Run intervals 30:31 intensity: (2 @0) + (1:22 @1) + (4:05 @2) + (3:57 @3) + (12:51 @4) + (8:14 @5) 6.32 km (4:49 / km) +149m 4:19 / km
ahr:174 max:187

4 x 1.5km with Thomas in Mundy park.
Looking forward into making the loop a regular interval location.

Run 25:53 intensity: (2 @0) + (1:30 @1) + (24:21 @2) 2.8 mi (9:14 / mi) +35m 8:53 / mi
ahr:147 max:159

Bike warm up/down 20:00 [1]

Monday Jul 30, 2018 #

6 PM

Bike 19:20 intensity: (7 @0) + (13:23 @1) + (5:50 @2) 3.82 mi (5:04 / mi) +206m 4:20 / mi
ahr:130 max:152

Sunday Jul 29, 2018 #

Note

Came down with a bad cold on Sat, and took Sun + Monday off as a result.

Saturday Jul 28, 2018 #

11 AM

Orienteering 1:30:00 [2]

Went training on the East side of the UBC research forest with Louise. First section of the map made sense, but the second loop of controls showcased the 15 year old hand drawn nature of the map. Definitely got some good terrain running practice.

Run warm up/down 30:00 [3]

Friday Jul 27, 2018 #

7 PM

Bike 20:00 [1]

Had the Company Picnic - drank too many sugary drinks during the day + didn't get to bed early. Started feeling sick Sat as a result.

Thursday Jul 26, 2018 #

5 PM

Bike 20:00 [1]

Was feeling worn down from the travel + busy days after getting back home. Took day off other than commute to/from work to try and recover but didn't get to bed as soon as I should.

Wednesday Jul 25, 2018 #

6 PM

Orienteering 11:43 intensity: (2 @0) + (11:36 @1) + (5 @2) 0.63 mi (18:35 / mi) +57m 14:30 / mi
ahr:103 max:140

Orienteering 31:24 intensity: (1:08 @1) + (6:52 @2) + (22:28 @3) + (56 @4) 4.3 mi (7:18 / mi) +36m 7:07 / mi
ahr:165 max:178

Tuesday Jul 24, 2018 #

8 PM

Run hills 45:10 intensity: (37:00 @1) + (8:10 @2) 3.19 mi (14:09 / mi) +413m 10:06 / mi
ahr:127 max:147

trail run in lighthouse park at dusk

Monday Jul 23, 2018 #

5 PM

Run 1:44:57 intensity: (3 @0) + (5:56 @1) + (1:38:58 @2) 13.68 mi (7:40 / mi) +36m 7:37 / mi
ahr:148 max:162

Bike 23:06 intensity: (2 @0) + (22:42 @1) + (22 @2) 3.82 mi (6:03 / mi) +207m 5:11 / mi
ahr:115 max:142

Sunday Jul 22, 2018 #

Run warm up/down 15:00 [1]

Saturday Jul 21, 2018 #

Orienteering race 52:20 intensity: (15:00 @2) + (35:00 @3) + (2:20 @4)

Run warm up/down 25:00 [2]

Friday Jul 20, 2018 #

Orienteering race 1:47:47 intensity: (30:00 @2) + (1:10:00 @3) + (7:47 @4) 13.0 km (8:17 / km) +160m 7:49 / km

Orienteering warm up/down 30:00 intensity: (3:00 @1) + (25:00 @2) + (2:00 @3)

Thursday Jul 19, 2018 #

Orienteering race (Sprint) 51 intensity: (16 @3) + (35 @4) 4.0 km (13 / km)

Run warm up/down 30:00 intensity: (7:00 @1) + (20:00 @2) + (3:00 @3)

Wednesday Jul 18, 2018 #

Orienteering race 1:05:58 intensity: (20:00 @2) + (40:00 @3) + (5:58 @4)

Run warm up/down 25:00 intensity: (7:00 @1) + (15:00 @2) + (3:00 @3)

Tuesday Jul 17, 2018 #

Orienteering race (Sprint) 56 intensity: (16 @3) + (40 @4)

Orienteering 30:00 intensity: (7:00 @1) + (20:00 @2) + (3:00 @3)

7 AM

Run 16:06 intensity: (2 @0) + (13:30 @1) + (2:34 @2) 1.73 mi (9:18 / mi) +2m 9:16 / mi
ahr:131 max:159

Monday Jul 16, 2018 #

11 AM

Run 1:09:08 intensity: (15:20 @1) + (53:39 @2) + (9 @3) 4.55 mi (15:12 / mi) +76m 14:27 / mi
ahr:146 max:165

Sunday Jul 15, 2018 #

1 AM

Orienteering tempo 26:04 intensity: (9:06 @1) + (5:47 @2) + (10:33 @3) + (38 @4) 2.55 mi (10:13 / mi) +6m 10:09 / mi
ahr:147 max:178

2 PM

Run warm up/down 10:00 [2]

Sunday Jul 8, 2018 #

10 AM

Run 20:11 [0] 0.76 mi (26:24 / mi) +132m 17:11 / mi


Long Course 8 - Splits

Saturday Jul 7, 2018 #


Sprint Course 5 - Splits

Middle Course 8 - Splits

Thursday Jul 5, 2018 #

9 PM

Run 56:37 intensity: (3:45 @1) + (52:52 @2) 6.89 mi (8:13 / mi) +28m 8:07 / mi
ahr:144 max:154

Wednesday Jul 4, 2018 #

6 PM

Orienteering 44:01 intensity: (3:34 @1) + (33:11 @2) + (7:16 @3) 3.46 mi (12:43 / mi) +131m 11:23 / mi
ahr:152 max:170

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