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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending Jan 9, 2021:

activity # timemileskm+mload
  XC skiing (Classic)3 3:07:25 16.75(11:11) 26.96(6:57) 487228.1
  Orienteering4 1:25:00 4.73 7.61 12312 /12c100%112.1
  Stretching4 50:05
  Running2 42:46 4.97(8:36) 8.0(5:21) 10682.1
  Strength2 20:000.2
  Total10 6:25:16 26.45 42.57 71612 /12c100%422.5
  [1-5]6 4:10:06

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SuMoTuWeThFrSa

Saturday Jan 9, 2021 #

1 PM

XC skiing (Classic) 1:44:24 intensity: (14:29 @0) + (1:17:08 @1) + (12:32 @2) + (15 @3) 13.44 km (7:46 / km) +313m 6:58 / km
ahr:138 max:175

skiing at Sandy McNabb.
ski trails were all chewed up by hikers and snowshoers so conditions were pretty bad, warm weather also meant it was kinda icy. Downhill was super sketchy with all the ice and bumps. Can't count the number of times I fell, somehow managed to bruise the bottom of my foot, hopefully that doesn't turn into an issue

Friday Jan 8, 2021 #

4 PM

Running (warm up) 6:05 intensity: (16 @1) + (4:00 @2) + (1:42 @3) + (7 @4) 1.0 km (6:06 / km) +23m 5:29 / km
ahr:167 max:181 shoes: Brooks Glycerin 18

Running (cooldown) 6:06 intensity: (28 @0) + (1:37 @1) + (4:00 @2) + (1 @3) 1.0 km (6:06 / km) +22m 5:30 / km
ahr:148 max:170 shoes: Brooks Glycerin 18

idk why this is ordered like it is but this should be after the o

Orienteering 37:00 intensity: (28 @1) + (6:36 @2) + (21:17 @3) + (8:39 @4) ** 7.61 km (4:52 / km) +123m 4:30 / km
ahr:175 max:188 spiked:12/12c shoes: Brooks Glycerin 18

TNT again, pretty easy nav, nice big hills
calves and feet felt pretty decent

Stretching warm up/down 11:00 [0]
ahr:93 max:115

Thursday Jan 7, 2021 #

3 PM

XC skiing (Classic) 31:13 [2] 5.46 km (5:43 / km) +41m 5:30 / km

skiing at Confed golf course, much flater than shag
HRM wasn't working properly so estimating HR

Stretching warm up/down 10:00 [0]
ahr:87 max:118

Wednesday Jan 6, 2021 #

2 PM

Orienteering (map reading) 17:00 [0]

3 PM

Strength (core) 10:00 [0]
ahr:70 max:102

4 PM

XC skiing (Classic) 51:48 intensity: (1:39 @0) + (37:39 @1) + (12:25 @2) + (5 @3) 8.06 km (6:26 / km) +133m 5:56 / km
ahr:145 max:171

quick ski at shag golf course

Stretching warm up/down 11:05 [0]
ahr:99 max:131

Tuesday Jan 5, 2021 #

1 PM

Orienteering (map reading) 21:00 [0]

3 PM

Running 30:35 intensity: (41 @0) + (3:34 @1) + (23:57 @2) + (2:23 @3) 6.0 km (5:06 / km) +61m 4:51 / km
ahr:158 max:175 shoes: Brooks Glycerin 18

calves still probably needed a little more time to recover

Stretching warm up/down 18:00 [0]
ahr:81 max:99

stretching and rolling

Monday Jan 4, 2021 #

4 PM

Orienteering (map reading) 10:00 [0]

5 PM

Strength 10:00 intensity: (9:48 @0) + (12 @1)
ahr:83 max:139

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