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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending Dec 5, 2020:

activity # timemileskm+mload
  Orienteering4 1:34:46 8.8 14.16 15223 /24c95%192.7
  Cycling (Road)1 1:18:13 20.77(15.9/h) 33.42(25.6/h)152.0
  Strength3 1:00:0048.9
  Stretching5 46:401.1
  Running2 17:09 2.02(8:30) 3.25(5:17) 2526.6
  Total8 4:56:48 31.58 50.83 17723 /24c95%421.3
  [1-5]5 3:16:05

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SuMoTuWeThFrSa

Saturday Dec 5, 2020 #

12 PM

Running warm up/down 5:34 intensity: (37 @0) + (4:56 @1) + (1 @3) 1.0 km (5:35 / km) +4m 5:28 / km
ahr:135 max:147 shoes: Brooks Glycerin 18

Orienteering 29:55 intensity: (16 @0) + (51 @1) + (9:37 @2) + (16:49 @3) + (2:22 @4) ** 6.19 km (4:50 / km) +86m 4:31 / km
ahr:170 max:185 spiked:9/10c shoes: Brooks Glycerin 18

another TNT, most on streets with two controls up in nose hill.
the only mistake was poor route choice on 9 aka the long leg added some extra distance by doubling back at the start just to avoid doing so at the end. sill I had a shorter overall route than most of the others so must of been doing something right the rest of the time.
slipped on a bit of ice on a hill and scratched up my arm a bit and calves started to tighten up at about 4k

Running 1:22 intensity: (18 @1) + (21 @2) + (40 @3) + (3 @4) 0.25 km (5:33 / km)
ahr:165 max:181 shoes: Brooks Glycerin 18

short because of my calves

Stretching warm up/down 3:40 intensity: (3:08 @0) + (25 @1) + (6 @2) + (1 @3)
ahr:117 max:157

stretching out calves a bit

Thursday Dec 3, 2020 #

2 PM

Cycling (Road) 1:18:13 intensity: (1:05 @0) + (6:24 @1) + (1:07:04 @2) + (3:16 @3) + (21 @4) + (3 @5) 33.42 km (25.6 kph)
ahr:159 max:193 shoes: Brooks Glycerin 18

had to take advantage of the +15C weather and all the sun. had to slow down by the damn because they were filming something which turned out to be season 2 of Tribal.
quads were still a bit sore but felt fine during it. calves still tight and sore

Stretching warm up/down 13:01 [0]
ahr:89 max:109

Wednesday Dec 2, 2020 #

4 PM

Strength 10:00 [0]
ahr:95 max:124

quads and calves super sore after yesterday so doing some core, but core seemed pretty tired to.
7 PM

Orienteering (map reading) 12:00 [0]

Tuesday Dec 1, 2020 #

2 PM

Running warm up/down 4:57 intensity: (25 @0) + (2:54 @1) + (1:38 @2) 1.0 km (4:57 / km) +10m 4:43 / km
ahr:143 max:156 shoes: Brooks Glycerin 18

Orienteering 36:51 intensity: (13 @0) + (9 @1) + (12:20 @2) + (8:52 @3) + (15:08 @4) + (9 @5) ** 7.97 km (4:37 / km) +66m 4:26 / km
ahr:176 max:192 spiked:14/14c shoes: Brooks Glycerin 18

turns out I messed up my math and today was the end of my isolation.
doing the tnt from last week, pretty easy but more interesting routes than the last one. still some snow/ice in some areas with the sun so low these days so cutting across most fields was pointless. also managed to time my run to go by the elementary school just as they let the kids out so a bit of running around people.
left arch was a little sore but went away and calves tightened up afterwards

Running warm up/down 5:16 intensity: (22 @1) + (2:49 @2) + (2:04 @3) + (1 @4) 1.0 km (5:15 / km) +11m 4:58 / km
ahr:166 max:181 shoes: Brooks Glycerin 18

Stretching warm up/down 10:00 intensity: (9:58 @0) + (2 @3)
ahr:97 max:124

did this when I got home but muscles were still warm

Monday Nov 30, 2020 #

3 PM

Strength 20:00 intensity: (10:12 @0) + (8:11 @1) + (1:36 @2) + (1 @3)
ahr:123 max:160

Stretching 10:00 [0]
ahr:95 max:115

Sunday Nov 29, 2020 #

2 PM

Strength 30:00 intensity: (4:08 @0) + (14:28 @1) + (11:10 @2) + (14 @3)
ahr:143 max:173

Stretching warm up/down 9:59 intensity: (9:40 @0) + (19 @1)
ahr:105 max:128

4 PM

Orienteering (map reading) 16:00 [0]

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