Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending Dec 12, 2020:

activity # timemileskm+mload
  Orienteering5 2:07:29 9.07 14.59 16645 /54c83%197.5
  Cycling (Road)1 1:22:43 20.71(15.0/h) 33.33(24.2/h) 26494.0
  Running2 1:22:14 10.35(7:57) 16.66(4:56) 117185.9
  Stretching5 42:310.6
  Strength2 42:307.2
  Total9 6:17:27 40.13 64.58 54745 /54c83%485.2
  [1-5]5 4:06:20

«»
1:33
0:00
» now
SuMoTuWeThFrSa

Saturday Dec 12, 2020 #

2 PM

Running warm up/down 11:35 intensity: (25 @0) + (8:49 @1) + (2:21 @2) 2.0 km (5:48 / km) +14m 5:36 / km
ahr:143 max:157 shoes: Brooks Glycerin 18

Running intervals 53:45 intensity: (12 @0) + (1:49 @1) + (17:28 @2) + (28:21 @3) + (5:55 @4) 11.66 km (4:37 / km) +57m 4:30 / km
ahr:172 max:188 shoes: Brooks Glycerin 18

10 x 1km @ 4:30mpk w/ 1min easy jog
calves did not feel the best and get pretty tight at the end
splits:
4:28
4:17
4:25
4:25
4:25
4:21
4:18
4:24
4:24
4:18
not really at 4:30 but ill take it

Running warm up/down 6:04 intensity: (3:05 @1) + (2:59 @2) 1.0 km (6:04 / km)
ahr:149 max:167 shoes: Brooks Glycerin 18

Stretching warm up/down 13:00 [0]
ahr:92 max:107

Friday Dec 11, 2020 #

3 PM

Strength 10:00 [0]
ahr:72 max:115

feeling very sluggish today so just some light core
5 PM

Orienteering 22:00 [0]

Thursday Dec 10, 2020 #

3 PM

Orienteering 37:15 intensity: (44 @0) + (1:28 @1) + (25:27 @2) + (9:06 @3) + (30 @4) ** 7.35 km (5:04 / km) +74m 4:50 / km
ahr:165 max:183 spiked:14/14c shoes: Brooks Glycerin 18

doing this weeks tnt at an easy pace and picking up the pace for the last km

Stretching warm up/down 10:00 intensity: (9:59 @0) + (1 @3)
ahr:87 max:112

Wednesday Dec 9, 2020 #

1 PM

Orienteering (map reading) 20:00 [0]

3 PM

Strength 32:30 intensity: (25:41 @0) + (6:26 @1) + (23 @2)
ahr:109 max:162

Stretching warm up/down 5:31 intensity: (5:07 @0) + (22 @1) + (2 @3)
ahr:114 max:137

Tuesday Dec 8, 2020 #

3 PM

Running warm up/down 5:21 intensity: (26 @0) + (3:09 @1) + (1:44 @2) + (2 @3) 1.0 km (5:22 / km) +27m 4:43 / km
ahr:144 max:164 shoes: Saucony Koa ST

Orienteering (Control picking) 41:14 intensity: (18 @0) + (31 @1) + (10:07 @2) + (26:07 @3) + (4:10 @4) + (1 @5) *** 7.24 km (5:42 / km) +92m 5:21 / km
ahr:173 max:191 spiked:31/40c shoes: Saucony Koa ST

snow is coming tomorrow so doing this today while I still have nice weather
4 - let path drag me off a solid bearing and went to the wrong bush
8 - wasn't sure which tree was mapped and had to look around a bit
10 - going good until I went the wrong way around a bush and got my bearing thrown off
14 - indistinct path was much more indistinct than anticipated, lost about 1min
23 - bad bearing and then knoll was kinda camouflaged
26 - thought control was further away from the rock pile for some reason and went to a tiny unmarked bush
28 - didn't go far enough and went to another unmarked bush
34 - unsure if the bush was the one I was looking for
37 - was going straight but saw a tiny path that I thought was the one I was looking for right before the control and added a tiny bit of time going around a little bit
Overall: should have been doing more reading ahead
Physical: heated calves pre-run and they felt great the whole time. feet a little sore probably from not running in shoes with thin soles in a while.

Running warm up/down 5:29 intensity: (12 @1) + (4:53 @2) + (24 @3) 1.0 km (5:28 / km) +19m 5:00 / km
ahr:161 max:176 shoes: Saucony Koa ST

Stretching warm up/down 10:00 intensity: (9:58 @0) + (2 @1)
ahr:96 max:125

Monday Dec 7, 2020 #

12 PM

Orienteering (Route to Chrismas) 7:00 [0]

3 PM

Cycling (Road) 1:22:43 intensity: (2:17 @0) + (1:07:13 @1) + (12:50 @2) + (23 @3) 33.33 km (24.2 kph) +264m
ahr:140 max:180

underdressed and hungry. not a good time

Stretching warm up/down 4:00 [0]
ahr:74 max:97

« Earlier | Later »