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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Dec 23, 2018:

activity # timemileskm+m
  Running3 1:46:11 13.29(7:59) 21.39(4:58) 145
  Weights2 1:30:00
  Orienteering1 49:41 3.11(15:57) 5.01(9:55) 139318 /21c85%
  Total6 4:05:52 16.4 26.4 153818 /21c85%
  [1-5]6 3:33:42

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MoTuWeThFrSaSu

Sunday Dec 23, 2018 #

11 AM

Orienteering race 49:41 intensity: (23:27 @0) + (47 @1) + (1:45 @2) + (3:12 @3) + (11:19 @4) + (9:11 @5) ** 5.01 km (9:55 / km) +1393m 4:09 / km
ahr:129 max:169 spiked:18/21c

Ran at NOC's Walesby event, part of the Blue Riband Club Champs, coming in 3rd (& winning the Medium Chase - yay!). Then got ill ;-(

Friday Dec 21, 2018 #

3 PM

Running 36:11 intensity: (8:43 @0) + (24:46 @1) + (7 @2) + (2:35 @3) 6.64 km (5:27 / km)
ahr:112 max:124

Thursday Dec 20, 2018 #

11 AM

Weights 45:00 [3]

Warm up and 6 exercises (3 sets of 5 reps), plus core exercises and warm down.

Wednesday Dec 19, 2018 #

3 PM

Running intervals 40:00 [4] 8.65 km (4:37 / km) +85m 4:24 / km

Warm up for 10 mins (just under 2k, from 10.5k/h to 14k/h) and then 4x1k reps at 15.4k/h, with 90 secs recovery at 10.5k/h, followed by 10 minute warm down.

Tuesday Dec 18, 2018 #

5 PM

Running tempo 30:00 [3] 6.1 km (4:55 / km) +60m 4:41 / km

Warm up from 10-12k/h and then 20 mins of tempo (13k/h) with warm down (13-10k/h)

Monday Dec 17, 2018 #

10 AM

Weights 45:00 [3]

Warm up and 6 exercises (3 sets of 5 reps), plus core exercises and warm down.

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