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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending Apr 17, 2021:

activity # timemileskm+mload
  Cycling (Road)15 6:39:43 90.41(13.6/h) 145.49(21.8/h) 1356538.2
  Stretching7 2:03:00
  Orienteering2 1:19:31 6.75(11:47) 10.86(7:19) 14911 /21c52%136.0
  Running2 38:36 4.07(9:29) 6.55(5:54) 3961.0
  Strength2 20:000.3
  Total20 11:00:50 101.23 162.91 154411 /21c52%735.5
  [1-5]18 8:15:22

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SuMoTuWeThFrSa

Saturday Apr 17, 2021 #

3 PM

Orienteering 46:53 intensity: (1:01 @0) + (6:43 @1) + (32:46 @2) + (6:15 @3) + (8 @4) **** 5.99 km (7:49 / km) +76m 7:21 / km
ahr:158 max:182 spiked:11/21c shoes: Inov-8 X-talon 260 ultra

wrote up a whole analysis and accidentally clicked the refresh button. not going to re-write it, but overall, I need to do more O outside nose hill, mainly focusing on looking down at my map/compass more even in rough terrain. Also slowing down would likely help and not leaving the control until I have a plan.

Running warm up/down 10:22 intensity: (27 @1) + (9:41 @2) + (14 @3) 1.55 km (6:42 / km) +17m 6:21 / km
ahr:160 max:173 shoes: Inov-8 X-talon 260 ultra

cool down with a bit of forest running/easy O

Stretching warm up/down 20:00 [0]
ahr:98 max:125

11 PM

Strength (Calf exercises) 10:00 [0]

Stretching 6:00 [0]

Friday Apr 16, 2021 #

Note
(rest day)

8 AM

Cycling (Road) 11:22 intensity: (6:53 @1) + (4:29 @2) 4.83 km (25.5 kph) +38m
ahr:148 max:168

2 PM

Cycling (Road) 12:48 intensity: (49 @0) + (7:39 @1) + (4:20 @2) 4.88 km (22.9 kph) +82m
ahr:144 max:168

6 PM

Stretching (and rolling) 32:00 [0]
ahr:69 max:123

Thursday Apr 15, 2021 #

8 AM

Cycling (Road) 11:39 intensity: (35 @0) + (7:23 @1) + (3:40 @2) + (1 @3) 4.86 km (25.0 kph)
ahr:146 max:168

2 PM

Cycling (Road) 14:06 intensity: (1:19 @0) + (11:56 @1) + (50 @2) + (1 @3) 4.85 km (20.6 kph)
ahr:138 max:153

3 PM

Running 28:14 intensity: (22 @0) + (15:13 @1) + (12:39 @2) 5.0 km (5:39 / km) +22m 5:32 / km
ahr:149 max:170 shoes: Brooks Glycerin 18

quads pretty tired from biking so even with how flat it was they were feeling pretty tired to start. Lower legs still not feeling the best but hopefully will be fully recovered for next weekend's event.

Stretching warm up/down 18:00 [0]
ahr:85 max:128

5 PM

Cycling (Road) 52:02 intensity: (2:03 @0) + (26:38 @1) + (23:21 @2) 10.21 km (11.8 kph) +153m
ahr:147 max:170

8 PM

Cycling (Road) 32:58 intensity: (4:41 @0) + (26:33 @1) + (1:44 @2) 8.85 km (16.1 kph) +125m
ahr:136 max:157

Wednesday Apr 14, 2021 #

8 AM

Cycling (Road) 11:34 intensity: (1:37 @1) + (9:39 @2) + (18 @3) 4.76 km (24.7 kph) +35m
ahr:157 max:173

3 PM

Cycling (Road) 12:40 intensity: (1:04 @0) + (5:31 @1) + (6:04 @2) + (1 @3) 4.83 km (22.9 kph) +69m
ahr:144 max:164

7 PM

Cycling (Road) 41:51 intensity: (32 @0) + (10:44 @1) + (30:05 @2) + (30 @3) 18.8 km (27.0 kph) +169m
ahr:154 max:174

speedy golden hour ride around the reservoir. My fastest time yet.

Stretching warm up/down 20:00 [0]
ahr:86 max:120

Tuesday Apr 13, 2021 #

8 AM

Cycling (Road) 11:30 intensity: (1:00 @0) + (5:30 @1) + (5:00 @2) 4.85 km (25.3 kph) +43m

2 PM

Cycling (Road) 13:00 intensity: (1:00 @0) + (10:00 @1) + (2:00 @2) 4.9 km (22.6 kph) +74m

forgot watch so just estimating to/back from school
3 PM

Cycling (Road) 2:07:06 intensity: (1:34 @0) + (1:06:04 @1) + (59:01 @2) + (27 @3) 50.35 km (23.8 kph) +390m
ahr:148 max:175

long ride through fish creek and then along the bow till heritage dr. Nice weather but loads of mayflies by the river.

Stretching 20:00 [0]

Monday Apr 12, 2021 #

8 AM

Cycling (Road) 11:20 intensity: (53 @0) + (5:30 @1) + (4:57 @2) 4.84 km (25.6 kph) +43m
ahr:146 max:165

3 PM

Cycling (Road) 13:54 intensity: (4:29 @0) + (9:13 @1) + (11 @2) + (1 @3) 4.92 km (21.2 kph) +74m
ahr:134 max:152

4 PM

Cycling (Road) 9:50 intensity: (9:45 @1) + (4 @2) + (1 @3) 4.36 km (26.6 kph) +6m
ahr:139 max:151

to stanley park

Orienteering 32:38 intensity: (37 @0) + (19:43 @1) + (12:08 @2) + (10 @3) * 4.87 km (6:42 / km) +73m 6:14 / km
ahr:148 max:173 shoes: Brooks Glycerin 18

Field checking control locations for my Wednesday night event coming up soon. (Glad I did so or there would have been some major issues)
Calves feeling pretty sore but not too tight. Might be a easier week milage wise.

Cycling (Road) 12:03 intensity: (50 @0) + (10:27 @1) + (26 @2) + (16 @3) + (4 @4) 4.4 km (21.9 kph) +55m
ahr:139 max:186

home

Stretching warm up/down 7:00 [0]
ahr:86 max:124

Sunday Apr 11, 2021 #

Note

skiing
5 PM

Strength (core) 10:00 intensity: (9:39 @0) + (21 @1)
ahr:106 max:128

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