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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AngusL

In the 7 days ending Nov 24, 2013:

activity # timemileskm+m
  Orienteering1 1:11:49 4.45(16:09) 7.16(10:02) 13928c
  Road Running2 1:04:01 9.14(7:00) 14.71(4:21) 49
  Weights1 20:00
  Total3 2:35:50 13.59 21.87 18828c
  [1-5]3 2:33:31
averages - sleep:6.8 weight:73.4kg

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MoTuWeThFrSaSu

Saturday Nov 23, 2013 #

Event: SLOW Training Event
 
10 AM

Orienteering 1:11:49 intensity: (28 @0) + (6:46 @1) + (24:24 @2) + (26:09 @3) + (13:48 @4) + (14 @5) *** 7.16 km (10:02 / km) +139m 9:09 / km
ahr:159 max:186 28c slept:7.0 shoes: Inov8 MudClaw 333

Leith Hill Training Exercise

Middle Distance - Splits

Tuesday Nov 19, 2013 #

4 PM

Road Running 13:55 intensity: (3 @0) + (2 @2) + (2:52 @3) + (4:14 @4) + (6:44 @5) 3.62 km (3:50 / km) +1m 3:50 / km
ahr:181 max:221 shoes: New Balance MR1080BW v2.2

C • Pretty quick for a warm-up!! 2

Weights 20:00 intensity: (1:48 @0) + (7:47 @1) + (10:25 @2)
ahr:138 max:156 weight:73.4kg

Dumbbell One Arm Row @ 16kg
Dumbbell Goblet Squat @ 16kg
12 reps x 3 sets

TRX Row
Kettlebell Swing @ 16kg
12reps x 3 sets

Dumbbell Chest Press @ 12kg
Dumbbell Step Up @ 8kg
12 reps x 3 sets

Medicine Ball slams 9kg
Press Ups/TRX PressUps
12 reps x 3 sets

Monday Nov 18, 2013 #

5 PM

Road Running 50:06 intensity: (30 @2) + (15:26 @3) + (18:56 @4) + (15:14 @5) 11.09 km (4:31 / km) +48m 4:25 / km
ahr:171 max:185 slept:6.5 weight:73.4kg shoes: New Balance MR1080BW v2.1

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