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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Jul 30, 2017:

activity # timemileskm+m
  running/walking6 7:54:30 25.54(18:35) 41.1(11:33) 2821
  orienteering6 6:30:53 30.14(12:58) 48.51(8:03) 2005
  Walk-O4 4:08:31 10.94(22:43) 17.6(14:07) 798
  running8 2:40:31 17.47(9:11) 28.11(5:43) 551
  strength and conditioning1 30:02
  Total11 21:44:27 84.09 135.32 6175
  [1-5]11 21:07:24

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MoTuWeThFrSaSu

Sunday Jul 30, 2017 #

9 AM

running/walking 29:20 intensity: (2 @0) + (17:21 @1) + (11:55 @2) + (2 @3) 2.17 km (13:31 / km) +376m 7:15 / km
ahr:116 max:140

orienteering 1:55:51 intensity: (6:30 @1) + (16:58 @2) + (33:39 @3) + (58:44 @4) 14.24 km (8:08 / km) +730m 6:28 / km
ahr:153 max:175

Great long distance work for 65min, in the end getting tired... But very good signs!
5 PM

running/walking 21:55 intensity: (20 @0) + (20:56 @1) + (39 @2) 2.27 km (9:41 / km) +144m 7:21 / km
ahr:105 max:122

Walk-O 1:05:22 intensity: (9 @0) + (51:11 @1) + (14:02 @2) 4.8 km (13:37 / km) +305m 10:20 / km
ahr:110 max:137

"one-man-relay" training with nizkanen

running/walking 17:05 intensity: (4 @0) + (16:32 @1) + (29 @2) 1.99 km (8:34 / km) +46m 7:41 / km
ahr:96 max:125

Saturday Jul 29, 2017 #

10 AM

running 30:50 intensity: (4:27 @1) + (8:34 @2) + (13:16 @3) + (4:33 @4) 4.93 km (6:15 / km) +308m 4:46 / km
ahr:141 max:175

orienteering 55:35 intensity: (7:17 @1) + (3:56 @2) + (4:57 @3) + (32:38 @4) + (6:47 @5) 6.39 km (8:42 / km) +191m 7:34 / km
ahr:157 max:185

Can already feel my muscles after the lot of training during the camp but still could push quite nicely... The navigation part is other story - it is difficult for sure, but still this kind of work should be never done

running 5:48 intensity: (3 @0) + (3:38 @1) + (2:07 @2) 1.11 km (5:15 / km)
ahr:117 max:128

5 PM

running 16:07 intensity: (1:05 @0) + (4:53 @1) + (9:49 @2) + (20 @3) 2.56 km (6:18 / km) +13m 6:09 / km
ahr:120 max:156

orienteering 17:25 intensity: (3 @0) + (1:04 @1) + (18 @2) + (54 @3) + (11:50 @4) + (3:16 @5) 3.65 km (4:46 / km) +39m 4:32 / km
ahr:169 max:184

Quite nice going physically still (Y) Shape is coming for autumn races ;)

running 11:29 intensity: (5:46 @1) + (3:50 @2) + (1:14 @3) + (39 @4) 1.72 km (6:40 / km) +8m 6:31 / km
ahr:124 max:166

Thursday Jul 27, 2017 #

9 AM

running/walking 5:48:33 intensity: (27:43 @0) + (4:12:35 @1) + (1:03:01 @2) + (5:14 @3) 28.2 km (12:22 / km) +1860m 9:18 / km
ahr:102 max:153

Wednesday Jul 26, 2017 #

10 AM

running/walking 14:38 intensity: (13 @0) + (14:25 @1) 1.46 km (10:03 / km) +136m 6:51 / km
ahr:101 max:119

Walk-O 53:12 intensity: (1:24 @0) + (46:43 @1) + (5:05 @2) 3.78 km (14:05 / km) +174m 11:27 / km
ahr:102 max:138

running 7:20 intensity: (59 @0) + (6:21 @1) 1.37 km (5:20 / km)
ahr:99 max:109

4 PM

running 7:12 intensity: (11 @0) + (1:04 @1) + (4:39 @2) + (1:18 @3) 1.78 km (4:03 / km)
ahr:127 max:150

Walk-O 1:22:12 intensity: (2:59 @0) + (1:10:29 @1) + (8:44 @2) 5.67 km (14:30 / km) +239m 11:59 / km
ahr:105 max:132

running 1:45 intensity: (5 @0) + (49 @1) + (51 @2) 0.33 km (5:22 / km)
ahr:119 max:133

strength and conditioning 30:02 [1]
ahr:89 max:119

Tuesday Jul 25, 2017 #

10 AM

running/walking 21:05 intensity: (4 @0) + (6:36 @1) + (10:54 @2) + (3:31 @3) 2.57 km (8:12 / km) +219m 5:45 / km
ahr:123 max:147

orienteering 1:29:43 intensity: (7 @0) + (22 @1) + (7:48 @2) + (42:06 @3) + (39:20 @4) 12.46 km (7:12 / km) +572m 5:51 / km
ahr:156 max:175

running 7:26 intensity: (4 @0) + (2:58 @1) + (4:01 @2) + (23 @3) 1.2 km (6:10 / km) +10m 5:56 / km
ahr:122 max:148

5 PM

running 14:18 intensity: (4 @0) + (3:04 @1) + (6:58 @2) + (4:12 @3) 2.43 km (5:53 / km) +57m 5:16 / km
ahr:128 max:145

Walk-O 47:45 intensity: (5 @0) + (39:04 @1) + (8:36 @2) 3.35 km (14:15 / km) +80m 12:44 / km
ahr:112 max:129

running/walking 21:54 intensity: (6 @0) + (21:48 @1) 2.45 km (8:57 / km) +40m 8:16 / km
ahr:93 max:110

Monday Jul 24, 2017 #

10 AM

running 30:09 intensity: (15 @0) + (2:45 @1) + (16:13 @2) + (10:01 @3) + (55 @4) 6.14 km (4:54 / km) +72m 4:38 / km
ahr:135 max:173

Warm up

orienteering 15:43 intensity: (9 @0) + (40 @1) + (32 @2) + (1:01 @3) + (12:10 @4) + (1:11 @5) 2.08 km (7:33 / km) +129m 5:46 / km
ahr:169 max:181

running 13:21 intensity: (8 @0) + (23 @1) + (4:52 @2) + (5:41 @3) + (2:17 @4) 2.27 km (5:53 / km) +28m 5:32 / km
ahr:145 max:155

orienteering 43:52 intensity: (5 @0) + (1:08 @1) + (2:55 @2) + (11:55 @3) + (27:49 @4) 4.87 km (9:00 / km) +230m 7:17 / km
ahr:160 max:178

Good going - quite strong running... Awful head, not concentrating enough for the basic o-work.

Also control marks would have been help a lot. Like on the number 6 made small mistake and came to the right place, but it didn't look like the control place at all - 4,5min extra loop and then back and decided that it has to be some where here

Fun!!! even if the weather was bit moisty and my orienteering work awful :(

running 2:56 intensity: (3 @0) + (3 @1) + (26 @2) + (2:24 @3) 0.56 km (5:13 / km) +15m 4:36 / km
ahr:143 max:151

5 PM

orienteering 7:36 intensity: (7 @0) + (24 @1) + (1:15 @2) + (5:50 @3) 0.78 km (9:42 / km)
ahr:141 max:158

running 1:49 intensity: (4 @0) + (1:06 @2) + (39 @3) 0.34 km (5:18 / km) +11m 4:34 / km
ahr:138 max:150

orienteering 12:55 intensity: (5 @0) + (21 @1) + (6:19 @2) + (5:44 @3) + (26 @4) 1.05 km (12:15 / km) +14m 11:29 / km
ahr:139 max:164

running 6:05 intensity: (3 @0) + (1:43 @1) + (4:02 @2) + (17 @3) 0.45 km (13:28 / km) +25m 10:33 / km
ahr:125 max:142

orienteering 18:21 intensity: (3 @0) + (3:15 @1) + (7:17 @2) + (7:43 @3) + (3 @4) 1.72 km (10:42 / km) +69m 8:54 / km
ahr:135 max:160

running 49 intensity: (4 @0) + (45 @2) 0.12 km (6:42 / km) +4m 5:45 / km
ahr:131 max:133

orienteering 13:52 intensity: (3 @0) + (3:17 @1) + (8:01 @2) + (2:31 @3) 1.26 km (11:00 / km) +31m 9:48 / km
ahr:129 max:150

running 3:07 intensity: (4 @0) + (1:16 @2) + (1:47 @3) 0.78 km (3:59 / km)
ahr:138 max:151

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