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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Mar 19, 2017:

activity # timemileskm+mload
  Orienteering4 2:48:44 17.33(9:44) 27.89(6:03) 546175 /187c93%116.1
  Running5 2:03:32 13.2(9:22) 21.24(5:49) 34364.3
  Stretching/ Rolling7 1:45:00
  S & C5 1:18:5419.7
  XT1 30:0015.0
  Total18 8:26:10 30.53 49.13 889175 /187c93%215.1
  [1-5]11 6:41:04
averages - sleep:8.6

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MoTuWeThFrSaSu

Sunday Mar 19, 2017 #

11 AM

Running warm up/down 13:21 intensity: (13:05 @1) + (16 @2) 1.48 km (9:00 / km) +92m 6:52 / km
ahr:118 max:145 slept:9.0 shoes: VJ Supra 2

Orienteering intervals 59:38 intensity: (15:42 @1) + (8:07 @2) + (21:18 @3) + (14:31 @4) *** 6.61 km (9:01 / km) +282m 7:26 / km
ahr:156 max:184 spiked:39/41c shoes: VJ Supra 2

WCOC coaching - O intervals - Part 1 / Part 2

7 loops of varying length, with Dan and Zac for the first 5 then just Zac for last 2. Mass started the first three, then 30s start intervals on the next three and a mass start to finish. Was really good fun and was orienteering well, did feel a bit rushed at times and should have been using the compass more. Only one balls up on the 6th loop, plan said go under a crag and direction told me the wrong crag, realised quickly but Zac still gained a lot of time on me here, Woops. Apart from that really good and pleased with the speed in terrain.

Running warm up/down 14:48 intensity: (5:58 @1) + (7:48 @2) + (1:02 @3) 2.23 km (6:37 / km) +73m 5:42 / km
ahr:145 max:163 shoes: VJ Supra 2

9 PM

Stretching/ Rolling 12:00 [0]

Saturday Mar 18, 2017 #

11 AM

Running warm up/down 11:47 intensity: (9:43 @1) + (2:04 @2) 1.5 km (7:51 / km) +45m 6:50 / km
ahr:128 max:155 shoes: Inov8 X Talon 225

Orienteering intervals 25:50 intensity: (5:02 @1) + (1:17 @2) + (11:30 @3) + (8:01 @4) *** 5.27 km (4:54 / km) +35m 4:45 / km
ahr:161 max:181 spiked:26/27c shoes: Inov8 X Talon 225

Whitehaven - 3 * ~1km Sprintervals - Map

With Dan, mass starting all of them and not too fussed about rest between. Was slippy af and very wet so no real speed, but technique was mostly very good which was nice! Kept getting mugged off by busy roads and having to stop etc. Sprint is coming along.

Orienteering tempo 17:20 intensity: (1:18 @1) + (2:55 @2) + (9:06 @3) + (4:01 @4) *** 3.38 km (5:07 / km) +118m 4:22 / km
ahr:165 max:181 spiked:15/16c shoes: Inov8 X Talon 225

Whitehaven - Full course - Map

Hilly and many very slippy steps so had to walk down them, X talons were great on the grass but a nightmare on the cobbles and steps. Technique wasn't as good as in the intervals, probably because the lack of intensity. Some good training done though!

Running warm up/down 6:39 intensity: (2:37 @1) + (4:02 @2) 1.39 km (4:48 / km) +4m 4:44 / km
ahr:143 max:159 shoes: Inov8 X Talon 225

9 PM

Stretching/ Rolling 12:00 [0]

Friday Mar 17, 2017 #

7 AM

S & C (Maintenance) 13:01 [1]
ahr:82 max:109 slept:9.0 (rest day)

5 PM

S & C (Core) 20:04 [1]
ahr:99 max:125 (rest day)

Normal core, legs feeling pretty fresh all day :)
10 PM

Stretching/ Rolling 20:00 [0]

Thursday Mar 16, 2017 #

7 AM

XT 30:00 [2]
slept:8.0

Halved morning swim again. Felt pretty decent this morning which was nice :)
5 PM

Running warm up/down 8:57 intensity: (8:03 @1) + (53 @2) + (1 @3) 1.46 km (6:08 / km) +5m 6:02 / km
ahr:119 max:148 shoes: VJ Supra 2

Orienteering 20:56 intensity: (3:51 @1) + (8:47 @2) + (8:18 @3) * 3.3 km (6:21 / km) +84m 5:38 / km
ahr:153 max:172 spiked:18/20c shoes: VJ Supra 2

WCOC Spring Series - Marron Leys - Map / Results

Chilling round the WCOC event, easy area so was just trying to pick the best routes and do some decent bearings when it was sensible. Was decent but hard to take bearings on such a unique area, alright by the end though. Muuuddddy!

Running warm up/down 6:34 intensity: (3:18 @1) + (3:16 @2) 1.16 km (5:40 / km) +22m 5:11 / km
ahr:139 max:157 shoes: VJ Supra 2

9 PM

Stretching/ Rolling 13:00 [0]

Wednesday Mar 15, 2017 #

6 AM

S & C (Maintenance) 12:01 [1]
ahr:84 max:112 slept:8.5

2 PM

Running warm up/down 15:26 intensity: (11:58 @1) + (3:27 @2) + (1 @3) 2.22 km (6:57 / km) +35m 6:27 / km
ahr:134 max:159 shoes: Adidas Adizero Boston 6

Had to pit stop back at Dan's, too close to lunch for our bowels.

Running intervals 27:07 intensity: (3:36 @1) + (2:46 @2) + (4:31 @3) + (8:27 @4) + (7:47 @5) 6.53 km (4:09 / km) +39m 4:02 / km
ahr:171 max:191 shoes: Adidas Adizero Boston 6

6 * 1km, [90s]

Felt alright, got them done fairly well, with Dan for the most part, but not as speedy as I'd hoped for; still ok though: 3.17, 12, 18, 15, 19, 11.

Even reps were uphill, odds were down.

Running warm up/down 4:56 intensity: (1:35 @1) + (3:00 @2) + (21 @3) 1.04 km (4:45 / km) +12m 4:29 / km
ahr:151 max:161 shoes: Adidas Adizero Boston 6

9 PM

Stretching/ Rolling 12:00 [0]

Tuesday Mar 14, 2017 #

5 PM

Running warm up/down 9:15 intensity: (8:30 @1) + (45 @2) 1.23 km (7:32 / km) +1m 7:30 / km
ahr:129 max:149 shoes: Inov8 X Talon 225

Orienteering 28:50 intensity: (1:57 @1) + (14:44 @2) + (12:09 @3) *** 5.77 km (5:00 / km) +25m 4:54 / km
ahr:157 max:170 spiked:59/63c shoes: Inov8 X Talon 225

Keswick Sprint Training - Control Pick - Map

Orienteering 16:10 intensity: (39 @1) + (2:28 @2) + (12:52 @3) + (11 @4) *** 3.55 km (4:33 / km) +3m 4:32 / km
ahr:164 max:176 spiked:18/20c shoes: Inov8 X Talon 225

Keswick Sprint Training - Full Course - Map

Running warm up/down 4:42 intensity: (26 @1) + (3:15 @2) + (1:01 @3) 1.0 km (4:41 / km) +16m 4:20 / km
ahr:155 max:164 shoes: Inov8 X Talon 225

9 PM

Stretching/ Rolling 13:00 [0]

Monday Mar 13, 2017 #

7 AM

S & C (Maintenance) 13:45 intensity: (6 @0) + (13:39 @1)
ahr:83 max:112 slept:8.5 (rest day)

5 PM

S & C 20:03 [1]
ahr:97 max:121 (rest day)

Normal core stuff. Not an intentional rest day, but legs needed it.
9 PM

Stretching/ Rolling (Full) 23:00 [0]

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