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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 31 days ending Jul 31, 2017:

activity # timemileskm+m
  Forest Orienteering4 4:33:32 16.73(16:21) 26.92(10:10) 815
  Climbing1 1:15:00
  Bouldering1 1:10:00
  Running3 1:00:54 4.22(14:25) 6.8(8:58) 149
  Sprint Orienteering1 14:41 1.76(8:21) 2.83(5:11) 90
  Total7 8:14:07 22.71 36.55 1053
  [1-5]7 5:22:20

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Tuesday Jul 25, 2017 #

4 PM

Bouldering warm up/down 10:00 [2] *

Easy bouldering.

Bouldering (Ludeck's Training) 50:00 intensity: (15:00 @0) + (35:00 @5) ****

About 5-6 boulders on and off with big rests inbetween each attempt. The holds weren't too bad, but they were really far apart, working body tension to the point where I didn't have it.

Bouldering warm up/down 10:00 [1]

Monday Jul 24, 2017 #

Climbing 1:15:00 intensity: (5:00 @1) + (10:00 @2) + (40:00 @3) + (15:00 @4) + (5:00 @5) ****

Climbed first in Slope and then at Holstein, where I was really tired.

| 6+ | tried a 9 | 8- w/2falls | 7- | 6 | 7- | 8+ |

Wednesday Jul 5, 2017 #

1 AM

Running 14:46 [3] 1.28 km (11:31 / km) +31m 10:17 / km

Sprint Orienteering 14:41 [3] 2.83 km (5:11 / km) +90m 4:29 / km

Running 4:50 [3] 0.51 km (9:30 / km)

Tuesday Jul 4, 2017 #

12 AM

Forest Orienteering 6:23 intensity: (2:38 @0) + (3:45 @3) 0.82 km (7:45 / km) +19m 6:58 / km
ahr:58 max:74

Forest Orienteering 59:20 intensity: (18:55 @0) + (40:25 @3) 5.31 km (11:11 / km) +125m 10:00 / km
ahr:57 max:97

Monday Jul 3, 2017 #

Note

updated my blog, which is catching up with my log....

http://michaelsvoboda-runner99.blogspot.fi/2017/07...
1 AM

Running 10:47 intensity: (5:55 @0) + (1:35 @1) + (3:17 @3) 1.68 km (6:25 / km) +22m 6:01 / km
ahr:76 max:118

Forest Orienteering 1:05:19 intensity: (33:14 @0) + (3:08 @1) + (28:57 @3) 5.2 km (12:34 / km) +187m 10:39 / km
ahr:63 max:115

Running 12:04 intensity: (4:18 @0) + (7:46 @3) 1.59 km (7:35 / km) +18m 7:11 / km
ahr:58 max:70

4 AM

Forest Orienteering 35:41 intensity: (26:12 @0) + (9:29 @3) 3.97 km (9:00 / km) +86m 8:07 / km
ahr:68 max:98

Sunday Jul 2, 2017 #

6 AM

Running warm up/down 4:16 intensity: (3:34 @0) + (42 @1) 0.39 km (10:55 / km) +28m 8:04 / km
ahr:77 max:110

Forest Orienteering warm up/down (Loop 1) 18:50 intensity: (11:54 @0) + (6:56 @1) 1.83 km (10:19 / km) +75m 8:33 / km
ahr:95 max:120

Warming up and testing out the foot. Going pretty slow.

Running 7:27 intensity: (4:39 @0) + (2:26 @1) + (22 @3) 0.79 km (9:29 / km) +25m 8:11 / km
ahr:96 max:133

Forest Orienteering (Loop 2) 39:23 intensity: (30:57 @0) + (43 @1) + (7:43 @3) 3.74 km (10:32 / km) +169m 8:35 / km
ahr:71 max:107

Picking it up a bit. Missed a few and had to loop back. Fairly long loop.

Running 1:43 intensity: (51 @0) + (52 @3) 0.24 km (7:16 / km)
ahr:60 max:61

Forest Orienteering (Loop 3) 15:01 intensity: (3:11 @0) + (11:50 @3) 1.76 km (8:32 / km) +38m 7:42 / km
ahr:50 max:75



Running 1:29 [3] 0.09 km (17:27 / km)
ahr:52 max:55

Forest Orienteering (Loop 4) 25:50 intensity: (6:52 @0) + (18:58 @3) 3.22 km (8:01 / km) +68m 7:15 / km
ahr:55 max:84

Forest Orienteering (Loop 5) 7:45 intensity: (2:24 @0) + (5:21 @3) 1.08 km (7:10 / km) +48m 5:52 / km
ahr:54 max:74



Running 3:32 intensity: (1:13 @0) + (2:19 @3) 0.23 km (15:02 / km) +26m 9:38 / km
ahr:58 max:73

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