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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rachel

In the 30 days ending Sep 30, 2018:

activity # timemileskm+mload
  Running20 13:57:28 87.18(9:36) 140.31(5:58) 758198.2
  Orienteering6 7:32:46 29.33(15:26) 47.21(9:35) 1102178.9
  Tennis1 1:00:006.0
  Total26 22:30:14 116.52 187.51 1860383.0
  [1-5]26 21:18:54

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Sunday Sep 30, 2018 #

10 AM

Orienteering 1:05:40 intensity: (2:09 @2) + (14:21 @3) + (42:45 @4) + (6:25 @5) 7.67 km (8:34 / km) +83m 8:08 / km
ahr:152 max:187 shoes: Salomon Speedcross

Saturday Sep 29, 2018 #

Event: AOC2018
 
1 PM

Orienteering 46:18 intensity: (20 @1) + (12 @2) + (6:18 @3) + (32:06 @4) + (7:22 @5) 5.89 km (7:51 / km) +79m 7:22 / km
ahr:156 max:180 shoes: Salomon Speedcross

Friday Sep 28, 2018 #

7 AM

Running 29:33 intensity: (20 @0) + (7:46 @1) + (21:03 @2) + (24 @3) 5.02 km (5:53 / km) +35m 5:41 / km
ahr:118 max:135 shoes: Triumph Red 3

C • Lyrup ferry 2

Thursday Sep 27, 2018 #

Note
(rest day)

Wednesday Sep 26, 2018 #

8 AM

Running warm up/down 20:08 intensity: (19 @0) + (2:01 @1) + (17:00 @2) + (48 @3) 3.26 km (6:11 / km)
ahr:121 max:144 shoes: Triumph Red 3

Running 34:24 intensity: (19 @0) + (2:51 @1) + (15:51 @2) + (15:15 @3) + (8 @4) 5.91 km (5:49 / km) +40m 5:38 / km
ahr:129 max:149 shoes: Triumph Red 3

Tuesday Sep 25, 2018 #

7 AM

Running 31:45 [2] 5.1 km (6:14 / km)
shoes: Triumph Red 3

Sunday Sep 23, 2018 #

Event: WA Long Distance Championships
 
9 AM

Running 5:55 intensity: (5 @0) + (35 @1) + (3:24 @2) + (1:51 @3) 0.8 km (7:24 / km) +16m 6:43 / km
ahr:126 max:142

Orienteering 1:11:46 intensity: (12 @0) + (6 @1) + (3 @2) + (5:19 @3) + (52:40 @4) + (13:26 @5) 8.41 km (8:32 / km) +234m 7:29 / km
ahr:158 max:182 shoes: Salomon Speedcross

C • Grace 6

Saturday Sep 22, 2018 #

Event: WA Middle Distance Championships
 
1 PM

Orienteering race 55:57 intensity: (17 @0) + (2 @1) + (7 @2) + (4:31 @3) + (31:32 @4) + (19:28 @5) 4.96 km (11:17 / km) +200m 9:23 / km
ahr:159 max:188 shoes: Salomon Speedcross


Course 2 - Splits

Thursday Sep 20, 2018 #

9 AM

Running 31:32 intensity: (16 @0) + (1:42 @1) + (29:10 @2) + (24 @3) 5.1 km (6:11 / km) +33m 5:59 / km
ahr:122 max:133 shoes: Triumph Red 3

Wednesday Sep 19, 2018 #

1 PM

Running 30:44 intensity: (1 @0) + (1:08 @1) + (29:15 @2) + (20 @3) 5.05 km (6:05 / km) +34m 5:53 / km
ahr:123 max:132 shoes: Saucony Ride

Tuesday Sep 18, 2018 #

5 PM

Running warm up/down 4:44 intensity: (18 @0) + (6 @1) + (4:06 @2) + (14 @3) 0.7 km (6:44 / km) +2m 6:38 / km
ahr:121 max:135 shoes: Triumph Red 3

Running warm up/down 16:47 intensity: (8 @0) + (9 @1) + (1:02 @2) + (14:54 @3) + (34 @4) 2.75 km (6:07 / km) +22m 5:52 / km
ahr:140 max:150 shoes: Triumph Red 3

Running intervals 39:42 intensity: (8 @0) + (3:05 @1) + (4:20 @2) + (30:21 @3) + (1:37 @4) + (11 @5) 6.66 km (5:57 / km) +2m 5:57 / km
ahr:136 max:178 shoes: Triumph Red 3

Monday Sep 17, 2018 #

8 AM

Running 30:46 intensity: (18 @0) + (1:23 @1) + (29:04 @2) + (1 @3) 5.05 km (6:05 / km) +33m 5:54 / km
ahr:122 max:134 shoes: Triumph Red 3

Sunday Sep 16, 2018 #

Event: Lovers Lane
 
8 AM

Running 1:28:28 intensity: (17 @0) + (4:42 @1) + (1:12:13 @2) + (10:40 @3) + (36 @4) 14.41 km (6:08 / km) +63m 6:00 / km
ahr:126 max:151 shoes: Triumph Red 3

Saturday Sep 15, 2018 #

7 AM

Running warm up/down 18:37 intensity: (28 @0) + (9:24 @1) + (8:34 @2) + (9 @3) + (2 @5) 3.02 km (6:10 / km) +4m 6:07 / km
ahr:114 max:169 shoes: Triumph Red 3

Running tempo 22:02 intensity: (22 @0) + (3 @1) + (28 @2) + (7:07 @3) + (13:48 @4) + (14 @5) 4.92 km (4:28 / km) +5m 4:27 / km
ahr:146 max:167 shoes: Triumph Red 3

Running warm up/down 16:32 intensity: (1 @1) + (16 @2) + (3:22 @3) + (12:53 @4) 2.62 km (6:19 / km) +13m 6:10 / km
ahr:151 max:160 shoes: Triumph Red 3

Friday Sep 14, 2018 #

Note
(rest day)

Thursday Sep 13, 2018 #

6 AM

Running 46:08 intensity: (24 @0) + (21:35 @1) + (22:09 @2) + (2:00 @3) 7.3 km (6:19 / km) +81m 5:59 / km
ahr:117 max:137 shoes: Triumph Red 3

Wednesday Sep 12, 2018 #

10 AM

Running 46:25 intensity: (58 @0) + (16:15 @1) + (27:59 @2) + (1:13 @3) 7.46 km (6:13 / km) +88m 5:53 / km
ahr:117 max:138 shoes: Triumph Red 3

Tuesday Sep 11, 2018 #

5 PM

Running warm up/down 17:08 intensity: (31 @0) + (7:12 @1) + (9:24 @2) + (1 @3) 2.75 km (6:14 / km) +24m 5:58 / km
ahr:115 max:133 shoes: Triumph Red 3

Running 20:25 intensity: (1:59 @2) + (5:00 @3) + (11:08 @4) + (2:18 @5) 4.42 km (4:37 / km) +3m 4:36 / km
ahr:151 max:166 shoes: Triumph Red 3

Running warm up/down 10:23 intensity: (8:38 @2) + (1:14 @3) + (27 @4) + (4 @5) 1.65 km (6:18 / km) +5m 6:13 / km
ahr:129 max:171 shoes: Triumph Red 3

Monday Sep 10, 2018 #

2 PM

Running 31:26 intensity: (27 @0) + (3:47 @1) + (26:26 @2) + (46 @3) 5.03 km (6:15 / km) +33m 6:03 / km
ahr:121 max:140

Sunday Sep 9, 2018 #

Event: Marginata
 
9 AM

Orienteering 32:51 intensity: (26:39 @0) + (6:12 @1) 2.18 km (15:03 / km) +66m 13:04 / km
ahr:78 max:113 shoes: Salomon Speedcross

Orienteering 1:04:27 intensity: (23:44 @0) + (27:00 @1) + (13:43 @2) 6.63 km (9:43 / km) +179m 8:34 / km
ahr:98 max:119 shoes: Salomon Speedcross


H2 - Splits

Saturday Sep 8, 2018 #

7 AM

Running warm up/down 18:31 intensity: (17 @0) + (2:19 @1) + (15:55 @2) 3.0 km (6:11 / km) +7m 6:07 / km
ahr:120 max:131 shoes: Triumph Red 3

Running 22:17 intensity: (8 @0) + (11 @1) + (2:13 @2) + (12:20 @3) + (7:25 @4) 4.97 km (4:29 / km) +4m 4:28 / km
ahr:141 max:159 shoes: Triumph Red 3

Running warm up/down 3:55 intensity: (29 @1) + (3:15 @2) + (11 @3) 0.58 km (6:44 / km) +3m 6:35 / km
ahr:124 max:134 shoes: Triumph Red 3

Thursday Sep 6, 2018 #

10 AM

Running 39:36 intensity: (1:00 @0) + (12:11 @1) + (26:12 @2) + (13 @3) 6.28 km (6:19 / km) +43m 6:06 / km
ahr:117 max:135 shoes: Triumph Red 3

Wednesday Sep 5, 2018 #

4 PM

Running 50:01 intensity: (9 @0) + (15:09 @1) + (26:57 @2) + (6:36 @3) + (1:10 @4) 7.86 km (6:22 / km) +54m 6:09 / km
ahr:120 max:160 shoes: Saucony Ride

Tuesday Sep 4, 2018 #

5 PM

Running warm up/down 17:15 intensity: (14 @0) + (38 @1) + (9:39 @2) + (4:46 @3) + (1:39 @4) + (19 @5) 2.86 km (6:02 / km) +33m 5:42 / km
ahr:130 max:175 shoes: Triumph Red 3

Running intervals 34:24 intensity: (1:27 @1) + (2:39 @2) + (5:04 @3) + (25:12 @4) + (2 @5) 6.26 km (5:30 / km) +15m 5:26 / km
ahr:147 max:165 shoes: Triumph Red 3

C • Indeed 2

Monday Sep 3, 2018 #

10 AM

Running 27:47 intensity: (26 @0) + (5:36 @1) + (21:14 @2) + (31 @3) 4.49 km (6:11 / km) +33m 5:58 / km
ahr:119 max:133 shoes: Triumph Red 3

Sunday Sep 2, 2018 #

Event: FootO 9 Gunapin Ridge East
 
10 AM

Orienteering 1:01:14 intensity: (18 @1) + (17 @2) + (7:02 @3) + (43:36 @4) + (10:01 @5) 8.11 km (7:33 / km) +203m 6:43 / km
ahr:156 max:179 shoes: Saucony Triumph Red 2

Orienteering 54:33 intensity: (12:20 @0) + (26:54 @1) + (9:02 @2) + (6:17 @3) 3.36 km (16:14 / km) +57m 14:58 / km
ahr:107 max:143 shoes: Saucony Triumph Red 2

4 PM

Tennis 1:00:00 [1]
shoes: Adidas Tennis

C • After Orienteering 1

H2 - Splits

Saturday Sep 1, 2018 #

4 PM

Running 30:08 intensity: (15 @0) + (29 @1) + (26:24 @2) + (3:00 @3) 5.04 km (5:59 / km) +32m 5:48 / km
ahr:126 max:136 shoes: Triumph Red 3

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