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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Apr 22:

activity # timemileskm+mload
  Running7 6:55:00 46.29(8:58) 74.5(5:34) 1450132.3
  Orienteering3 3:04:14 16.24(11:21) 26.14(7:03) 80238c145.8
  Supplementary Jog4 1:30:00 8.7(10:21) 14.0(6:26)18.0
  Core O'Clock2 1:00:0012.0
  Total12 12:29:14 71.23 114.64 225238c308.1

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MoTuWeThFrSaSu

Sunday Apr 22 #

8 AM

Orienteering 1:08:40 [5] *** 10.41 km (6:36 / km) +326m 5:42 / km
ahr:158 max:174 16c

Running 20:00 [3] 3.0 km (6:40 / km)

3 PM

Orienteering 45:00 [3] **** 5.01 km (8:59 / km) +143m 7:52 / km
ahr:145 max:180

Corridor with Syd and Kfish

Saturday Apr 21 #

9 AM

Orienteering 1:10:34 [5] *** 10.72 km (6:35 / km) +333m 5:42 / km
ahr:159 max:182 22c

Running 25:00 [3] 5.0 km (5:00 / km)

Friday Apr 20 #

Running 50:00 [3] 9.0 km (5:33 / km) +250m 4:53 / km

8 AM

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

Thursday Apr 19 #

Core O'Clock 30:00 [2]

Standard routine
11 AM

Running 30:00 [3] 6.0 km (5:00 / km) +150m 4:27 / km

Recovery day
6 PM

Supplementary Jog 30:00 [2] 5.0 km (6:00 / km)

Jogging along the Schuylkill with Jessica

Wednesday Apr 18 #

7 AM

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

5 PM

Running 2:20:00 [3] 24.0 km (5:50 / km) +500m 5:17 / km

Planned long run, but my stomach hurt quite a bit during this. Ultimately had to go slower and have less climb than I had originally planned on. Feeling better now at least.

Tuesday Apr 17 #

Running 1:00:00 [3] 11.0 km (5:27 / km) +250m 4:54 / km

Running 20:00 intensity: (8:00 @3) + (12:00 @5) 4.0 km (5:00 / km)

Short workout. Still coming back from the whole Achilles ordeal. Felt really good. Plan was 2x1 mile @ 5:20, 3 min recovery, 1x400@73-75

Times:
5:11
5:06
1:09

A good bit faster than I expected, but it felt surprisingly easy.

Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)

Core O'Clock 30:00 [2]

Monday Apr 16 #

Running 1:10:00 [3] 12.5 km (5:36 / km) +300m 5:00 / km

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