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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Mar 4, 2019:

activity # timemileskm+mload
  Running7 4:31:35 33.09(8:12) 53.25(5:06) 569140.9
  Orienteering3 2:07:27 14.75(8:38) 23.74(5:22) 14460 /62c96%109.8
  S & C2 2:00:0030.0
  Stretching/ Rolling6 1:30:00
  XT1 30:007.5
  Drills2 15:003.9
  Total15 10:54:02 47.84 76.99 71460 /62c96%292.1
  [1-5]9 9:24:02
averages - sleep:6.5

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TuWeThFrSaSuMo

Monday Mar 4, 2019 #

5 PM

Running 30:21 intensity: (15:00 @1) + (15:21 @2) 6.05 km (5:01 / km) +27m 4:55 / km
shoes: NB Zante V4

Pre + post gym. Visited lidl on the way back so my bag was heavy with lots of tasty scran. Only the single 30 mins today, easy week incoming.

S & C (Gym) 1:00:00 [1]
shoes: Salomon S-Lab Sonic

Pretty decent session. Fun stuff as per.
10 PM

Stretching/ Rolling 15:00 [0]

Sunday Mar 3, 2019 #

Event: MOR Darnaway - Regional Event
 
10 AM

Running warm up/down 10:20 intensity: (5:10 @1) + (5:10 @2) 1.78 km (5:48 / km) +12m 5:36 / km
shoes: VJ Bold 9

Drills 10:00 [1]
shoes: VJ Bold 9

Orienteering race 44:45 [4] *** 8.79 km (5:05 / km) +70m 4:54 / km
spiked:16/16c shoes: VJ Bold 9

Darnaway Regional - Brown - 1st.



Technically pretty good, maybe ~1 min lost, one routechoice and one little circle slip. Didn't feel great physically but ground it out. Overall nae too shabby.

Running warm up/down 10:26 intensity: (5:13 @1) + (5:13 @2) 1.77 km (5:54 / km)
shoes: VJ Bold 9

10 PM

Stretching/ Rolling 15:00 [0]

Saturday Mar 2, 2019 #

2 PM

Running warm up/down 5:39 intensity: (2:45 @1) + (2:54 @2) 1.2 km (4:42 / km)
shoes: VJ Supra 2

Orienteering 54:27 intensity: (30:00 @2) + (24:27 @3) *** 8.71 km (6:15 / km) +41m 6:07 / km
spiked:24/24c shoes: VJ Supra 2

Loch Vaa - Christmas Weekend Rerun.



Really good, no controls out which was dissapointing but didn't affect me much which was good. A very good session technically, took it easy so I can race tomorrow :)
10 PM

Stretching/ Rolling 15:00 [0]

Friday Mar 1, 2019 #

9 AM

Running 30:48 intensity: (19:26 @1) + (11:22 @2) 5.78 km (5:20 / km) +59m 5:04 / km
ahr:134 max:147 slept:7.0 shoes: NB Zante V4

Recovery Links
1 PM

S & C (Gym) 1:00:00 [1]
shoes: Salomon S-Lab Sonic

A good session. Legs a lil tired tho.
10 PM

Stretching/ Rolling 15:00 [0]

Thursday Feb 28, 2019 #

5 PM

Running 27:37 intensity: (5:18 @1) + (19:00 @2) + (3:19 @3) 5.78 km (4:47 / km) +84m 4:27 / km
ahr:144 max:165 shoes: NB Summit KOM

Orienteering 15:48 intensity: (18 @1) + (1:34 @2) + (11:20 @3) + (2:36 @4) *** 3.62 km (4:22 / km) +23m 4:14 / km
ahr:163 max:178 spiked:13/13c shoes: NB Summit KOM

Pedders Tekkers - Sprint.

Orienteering 12:27 intensity: (46 @1) + (4:15 @2) + (7:26 @3) ** 2.62 km (4:45 / km) +11m 4:40 / km
ahr:156 max:171 spiked:7/9c shoes: NB Summit KOM

Pedders Tekkers - Compass.

Running 35:03 intensity: (36 @1) + (10:17 @2) + (22:38 @3) + (1:32 @4) 7.45 km (4:42 / km) +101m 4:24 / km
ahr:158 max:174 shoes: NB Summit KOM

10 PM

Stretching/ Rolling 15:00 [0]

Wednesday Feb 27, 2019 #

1 PM

XT (Swimming) 30:00 [1]
slept:6.0

Lil swim with Felix. There was good reason this wasn't done at 7am like usual.
2 PM

Running 1:00:41 intensity: (18:14 @1) + (38:21 @2) + (4:06 @3) 11.31 km (5:22 / km) +261m 4:49 / km
ahr:140 max:159 shoes: NB Zante V4

Lovely sunny seat with the boys. This weather is lush.
10 PM

Stretching/ Rolling 15:00 [0]

Tuesday Feb 26, 2019 #

5 PM

Running warm up/down 16:46 intensity: (3:46 @1) + (13:00 @2) 3.32 km (5:03 / km) +1m 5:02 / km
ahr:139 max:153 shoes: NB Zante V4

Drills 5:00 intensity: (4:13 @1) + (47 @2)
ahr:128 max:147 shoes: NB Fuelcell Impulse

Running intervals 23:44 intensity: (4:38 @1) + (2:00 @2) + (3:18 @3) + (7:49 @4) + (5:59 @5) 5.3 km (4:29 / km)
ahr:166 max:190 shoes: NB Fuelcell Impulse

5 * 1km [2']

A good pack of boys out, the majority of which were faster than me so was always pushing hard to hang on at the back. First 3 were good then legs tied up in the 4th and 5th. Ah well running some okay paces, looking forward to getting faster as the weeks go on (hopefully!)

Running intervals 5:01 intensity: (49 @1) + (1:43 @2) + (2:01 @3) + (28 @4) 0.81 km (6:12 / km)
ahr:152 max:177 shoes: NB Fuelcell Impulse

4 * 20s Strides.

Running warm up/down 15:09 intensity: (43 @1) + (13:10 @2) + (1:16 @3) 2.71 km (5:35 / km) +24m 5:21 / km
ahr:146 max:156 shoes: NB Zante V4

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