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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Oct 28, 2018:

activity # timemileskm+m
  Orienteering3 1:51:19 10.78(10:20) 17.34(6:25) 16910 /14c71%
  Weights2 1:40:00
  Running4 1:21:52 8.51(9:37) 13.69(5:59) 314
  Total8 4:53:11 19.28 31.03 48310 /14c71%
  [1-5]8 4:41:35

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MoTuWeThFrSaSu

Sunday Oct 28, 2018 #

10 AM

Orienteering 20:49 intensity: (2:01 @0) + (1:51 @1) + (8:45 @2) + (8:12 @3) 3.07 km (6:46 / km) +11m 6:40 / km
ahr:123 max:143

Orienteering 40:25 intensity: (7 @1) + (8 @2) + (3:02 @3) + (5:52 @4) + (31:16 @5) 8.89 km (4:33 / km) +22m 4:29 / km
ahr:159 max:168

Saturday Oct 27, 2018 #

11 AM

Weights 50:00 [3]

Warm up and 8 exercises (3 sets of 8-12 reps), plus core exercises and warm down.

Thursday Oct 25, 2018 #

6 PM

Running warm up/down 8:13 intensity: (2:48 @0) + (5:07 @1) + (18 @3) 1.18 km (6:56 / km) +17m 6:28 / km
ahr:104 max:116

Orienteering 34:53 intensity: (6:09 @0) + (8:31 @1) + (7:44 @2) + (11:33 @3) + (56 @4) **** 4.43 km (7:52 / km) +116m 6:58 / km
ahr:119 max:149 spiked:10/14c

LOG club night, re-running the Green course with Paul B from last week

Wednesday Oct 24, 2018 #

3 PM

Weights 50:00 [3]

Warm up and 8 exercises (3 sets of 8-12 reps), plus core exercises and warm down.

Tuesday Oct 23, 2018 #

2 PM

Running 21:00 [3] 2.86 km (7:21 / km) +172m 5:39 / km

Hanging controls for Uni students session
3 PM

Orienteering 15:12 [3] 0.94 km (16:10 / km) +21m 14:33 / km

Warm up training loop
4 PM

Running 22:00 [3] 3.05 km (7:13 / km) +115m 6:04 / km

Kite collecting at end of session

Monday Oct 22, 2018 #

10 AM

Running tempo 30:39 intensity: (38 @0) + (2:41 @1) + (12:27 @2) + (14:53 @3) 6.6 km (4:39 / km) +10m 4:37 / km
ahr:128 max:136

Warm up, then 4k tempo, then warm down

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