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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 31 days ending Mar 31, 2022:

activity # timemileskm+mload
  Stretching17 6:43:01 0.16 0.261.5
  Running12 6:38:05 49.13(8:06) 79.06(5:02) 713806.0
  Cycling (Road)6 5:13:16 61.5(11.8/h) 98.98(19.0/h) 708381.2
  Strength8 3:08:00 0.32 0.5162.8
  Orienteering5 2:20:02 2.08 3.35 9133.7
  Cycling (Indoors)3 2:15:00132.5
  Total28 26:17:24 113.19 182.16 15121417.8
  [1-5]23 15:30:53

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Tuesday Mar 29, 2022 #

7 PM

Running warm up/down 9:36 intensity: (5:54 @1) + (3:42 @2) 1.92 km (5:00 / km)
ahr:147 max:165 shoes: Mizuno Waverider 25

Running race 10:37 intensity: (11 @0) + (1:27 @1) + (1:36 @2) + (39 @3) + (5:16 @4) + (1:28 @5) 3.0 km (3:32 / km)
ahr:173 max:195 shoes: Mizuno Waverider 25

3k TT
Kept up with Isak for the most part except when he started kicking. Legs probably a little tired from the weekend

Running warm up/down 10:27 intensity: (13 @1) + (10:13 @2) + (1 @3) 1.98 km (5:17 / km)
ahr:163 max:171 shoes: Mizuno Waverider 25

Stretching 25:00 [0]
ahr:81 max:99

Monday Mar 28, 2022 #

Note
(rest day)

Sunday Mar 27, 2022 #

Note
(rest day)

Resting up for TT

Saturday Mar 26, 2022 #

2 PM

Running 10:05 intensity: (22 @0) + (5:36 @1) + (4:05 @2) + (2 @3) 1.84 km (5:30 / km)
ahr:143 max:159

Running tempo 38:08 intensity: (13 @0) + (31 @1) + (4:54 @2) + (11:14 @3) + (20:38 @4) + (38 @5) 9.01 km (4:14 / km) +61m 4:06 / km
ahr:177 max:192 shoes: Mizuno Waverider 25

X-leauge rerun. Came in 1 second faster than isak did in 2020. I accidentally missed a control by making a turn to soon but I might as well have cleared it. Might not have been the best idea to run as hard as I did but I tried to keep manageable and save some energy for the important stuff next week.

Running warm up/down 9:55 intensity: (2:25 @1) + (7:30 @2) 1.75 km (5:40 / km) +5m 5:36 / km
ahr:151 max:166 shoes: Mizuno Waverider 25

Stretching 20:00 [0]
ahr:93 max:117

Thursday Mar 24, 2022 #

2 PM

Running 30:08 intensity: (14 @0) + (5:22 @1) + (24:21 @2) + (11 @3) 5.31 km (5:41 / km) +92m 5:13 / km
ahr:153 max:172 shoes: Altra lone peak 6

A bit of calf pain by the end

Stretching 28:00 intensity: (27:58 @0) + (2 @3)
ahr:76 max:103

Wednesday Mar 23, 2022 #

4 PM

Orienteering (Map study) 22:00 [0]

Cycling (Indoors) 40:00 [1]
ahr:125 max:135

With map study

Strength 22:00 intensity: (17:38 @0) + (4:21 @1) + (1 @3)
ahr:102 max:131

Stretching 25:00 [0]
ahr:72 max:99

Tuesday Mar 22, 2022 #

9 PM

Running warm up/down 11:43 intensity: (29 @0) + (43 @1) + (10:20 @2) + (11 @3) 2.5 km (4:41 / km)
ahr:158 max:171 shoes: Mizuno Waverider 25

Running race 2:20 intensity: (8 @0) + (16 @1) + (1:09 @2) + (47 @3) 0.8 km (2:55 / km)
ahr:159 max:177 shoes: Mizuno Waverider 25

800m tt with Isak and his friend. Pretty happy with my time but could have pushed a bit harder in the second half

Running warm up/down 10:15 intensity: (2 @0) + (15 @1) + (9:58 @2) 1.95 km (5:16 / km)
ahr:161 max:169 shoes: Mizuno Waverider 25

Strength 25:00 intensity: (6:41 @0) + (18:07 @1) + (11 @2) + (1 @3)
ahr:119 max:151

Stretching 25:00 [0]
ahr:87 max:119

Sunday Mar 20, 2022 #

4 PM

Running 45:08 intensity: (38 @0) + (40:52 @1) + (3:37 @2) + (1 @3) 8.07 km (5:35 / km) +25m 5:30 / km
ahr:138 max:153 shoes: Mizuno Waverider 25

Longer and easier than what I've been doing

Stretching 25:00 [0]
ahr:72 max:94

Saturday Mar 19, 2022 #

3 PM

Cycling (Road) 41:04 intensity: (13 @0) + (37:50 @1) + (3:01 @2) 14.24 km (20.8 kph) +131m
ahr:139 max:161

Got a 2in screw through my tire near the end. Turns out I didn't get the right size of back up tube as well

Thursday Mar 17, 2022 #

3 PM

Running warm up/down 11:18 intensity: (5:58 @1) + (5:19 @2) + (1 @3) 2.02 km (5:36 / km)
ahr:145 max:160 shoes: Topo ultrafly 3

4 PM

Running intervals 16:51 intensity: (10 @0) + (58 @1) + (1:45 @2) + (12:31 @3) + (1:27 @4) 4.13 km (4:05 / km)
ahr:171 max:183 shoes: Topo ultrafly 3

10 x 200m w/ 200m jog

all 2:40 go 3:00

1 min walk after 7th to try to find a bathroom but no luck

Running warm up/down 5:33 intensity: (37 @1) + (4:52 @2) + (4 @3) 1.0 km (5:32 / km)
ahr:160 max:170 shoes: Topo ultrafly 3

Stretching 25:00 intensity: (23:45 @0) + (1:15 @1)
ahr:104 max:127

Wednesday Mar 16, 2022 #

4 PM

Cycling (Road) 58:03 intensity: (4 @0) + (52:00 @1) + (5:58 @2) + (1 @3) 21.01 km (21.7 kph) +78m
ahr:141 max:162

Stretching 25:00 [0]
ahr:66 max:92

Tuesday Mar 15, 2022 #

4 PM

Running 23:06 intensity: (20 @0) + (7:16 @1) + (15:29 @2) + (1 @3) 4.23 km (5:28 / km) +73m 5:02 / km
ahr:150 max:167 shoes: Altra lone peak 6

Strength 24:00 intensity: (19:34 @0) + (4:26 @1) 0.51 km (47:09 / km)
ahr:101 max:134

Stretching 25:00 intensity: (24:59 @0) + (1 @3) 0.14 km (2:56:03 / km)
ahr:73 max:101

Monday Mar 14, 2022 #

Note
(rest day)

Physio and chilling. Plus got no sleep last night. Plus need to study for midterms

Sunday Mar 13, 2022 #

4 PM

Cycling (Indoors) 45:00 intensity: (2:06 @0) + (42:54 @1)
ahr:125 max:137

Orienteering (map reading) 30:00 [0]

Strength 23:00 intensity: (22:42 @0) + (18 @1)
ahr:80 max:115

Stretching 25:00 [0]
ahr:62 max:85

Saturday Mar 12, 2022 #

1 PM

Running intervals 43:44 intensity: (32 @0) + (11:48 @1) + (19:47 @2) + (5:21 @3) + (5:56 @4) + (20 @5) 9.01 km (4:51 / km) +30m 4:47 / km
ahr:160 max:194 shoes: Mizuno Waverider 25

2k Wu
4 x 1k w/ 2min easy
2k CD

3:32
3:33
3:45
3:37

walked the last rest, otherwise was pretty good. Calves quite tight especially during the CD. Got a bit of help from Longwood hill in the first one. Third one slowed down allot at the end due to a headwind.

Strength 26:00 intensity: (14:29 @0) + (11:31 @1)
ahr:109 max:141

4 PM

Stretching 25:00 [0]
ahr:78 max:110

Friday Mar 11, 2022 #

3 PM

Orienteering (map reading) 30:00 [0]

+ route choice analysis

Cycling (Indoors) 50:00 intensity: (23 @0) + (49:37 @1)
ahr:130 max:144

With map
4 PM

Stretching 22:00 [0]
ahr:72 max:106

Thursday Mar 10, 2022 #

5 PM

Running 30:19 intensity: (23 @0) + (5:12 @1) + (23:44 @2) + (1:00 @3) 5.55 km (5:28 / km) +125m 4:54 / km
ahr:156 max:172 shoes: Altra lone peak 6

Muddy and sore calf's by the end

Stretching 25:00 [0]
ahr:62 max:86

Wednesday Mar 9, 2022 #

Note
(rest day)

8 PM

Orienteering (map reading) 25:00 [0]

Tuesday Mar 8, 2022 #

2 PM

Cycling (Road) 42:36 intensity: (1 @0) + (41:28 @1) + (1:05 @2) + (2 @3) 9.93 km (14.0 kph) +132m
ahr:139 max:155

Shoulda just turned around when I got to the never ending fields of ice and slush

Orienteering 33:02 intensity: (2:30 @0) + (27:33 @1) + (2:48 @2) + (11 @3) 3.35 km (9:52 / km) +91m 8:41 / km
ahr:134 max:172 shoes: Icebug Spirit 8

Run to start + first half of xxl course. Legs feeling like shit and all the snow and ice made it a little hard to run. Also started bonking so cut it at half way

Cycling (Road) 35:13 intensity: (1:31 @0) + (33:35 @1) + (5 @2) + (2 @3) 9.78 km (16.7 kph) +13m
ahr:129 max:151

Bonking hard

Monday Mar 7, 2022 #

3 PM

Cycling (Road) 36:55 intensity: (49 @0) + (17:32 @1) + (18:27 @2) + (7 @3) 11.82 km (19.2 kph) +108m
ahr:149 max:170

Calves still sore. Better after physio
4 PM

Stretching 8:00 [0]
ahr:66 max:82

Sunday Mar 6, 2022 #

4 PM

Cycling (Road) 37:17 intensity: (22 @0) + (9:55 @1) + (26:58 @2) + (2 @3) 11.85 km (19.1 kph) +39m
ahr:150 max:163

Calves still feeling sore
10 PM

Strength 24:00 [0]
ahr:93 max:111

Stretching 25:00 intensity: (24:58 @0) + (2 @3) 0.12 km (3:31:52 / km)
ahr:63 max:99

Saturday Mar 5, 2022 #

Note
(rest day)

Quads must have been pretty tired yesterday as my calves were very sore today so just resting and rolling

Friday Mar 4, 2022 #

5 PM

Running 45:46 intensity: (30 @0) + (10:50 @1) + (20:28 @2) + (12:13 @3) + (1:45 @4) 9.01 km (5:05 / km) +2m 5:04 / km
ahr:159 max:187 shoes: Mizuno Waverider 25

2k wu
2 x [5 x 60s w/ 90s jog] w/ 5min jog between sets
0.9k CD

Workout was much better than when I've done it in the past. Ice on parts of the track made for a little weird footing at times but wasn't much of an issue.
Not very consistent packing but just tryna go under 3:30mpk

Strength 23:00 intensity: (7:33 @0) + (15:26 @1) + (1 @3)
ahr:114 max:148

8 PM

Stretching 25:01 [0]
ahr:91 max:119

Thursday Mar 3, 2022 #

Note
(rest day)

Wednesday Mar 2, 2022 #

4 PM

Running 33:06 intensity: (11 @0) + (2:41 @1) + (25:25 @2) + (3:50 @3) + (59 @4) 6.0 km (5:31 / km) +300m 4:25 / km
ahr:159 max:185 shoes: Mizuno Waverider 25

Treadmill on 5% incline with faster stuff at the end

Tuesday Mar 1, 2022 #

3 PM

Cycling (Road) 1:02:08 intensity: (47:13 @1) + (14:54 @2) + (1 @3) 20.34 km (19.6 kph) +207m
ahr:145 max:166

4 PM

Strength 21:00 intensity: (12:51 @0) + (8:08 @1) + (1 @3)
ahr:107 max:142

Stretching 25:00 [0]
ahr:73 max:106

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