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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AngusL

In the 7 days ending Mar 2, 2014:

activity # timemileskm+m
  Orienteering1 1:05:12 5.33(12:14) 8.57(7:36) 69
  Road Cycling1 55:28 15.9(17.2/h) 25.59(27.7/h) 138
  Weights2 54:03
  Road Running1 27:18 3.92(6:58) 6.31(4:20) 3
  Total4 3:22:01 25.15 40.47 210
  [1-5]4 3:21:49
averages - weight:73.9kg

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MoTuWeThFrSaSu

Saturday Mar 1, 2014 #

4 PM

Road Cycling 55:28 intensity: (1:50 @1) + (21:48 @2) + (22:39 @3) + (8:49 @4) + (22 @5) 25.59 km (27.7 kph) +138m
ahr:160 max:181 shoes: Specialized Tarmac Elite 2009

Friday Feb 28, 2014 #

4 PM

Weights 33:12 intensity: (1 @0) + (5:29 @1) + (12:55 @2) + (8:05 @3) + (6:09 @4) + (33 @5)
ahr:156 max:183

Running 500m at 10/12.5/15/17.5/12.5/10kph

Dumbbell One Arm Row @ 15kg
Dumbbell Goblet Squat @ 15kg
12 reps x 3 sets

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

Dumbbell Chest Press @ 12.5kg
Dumbbell Step Up @ 8kg
12 reps x 3 sets

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

Tuesday Feb 25, 2014 #

Event: London Night Series #4: Wimbledon Common
 
7 PM

Orienteering race (night forest) 1:05:12 intensity: (1 @0) + (1:33 @1) + (13:32 @2) + (22:00 @3) + (22:26 @4) + (5:40 @5) 8.57 km (7:36 / km) +69m 7:19 / km
ahr:166 max:185 shoes: Inov8 MudClaw 265

Wimbledon Common Night-O

Night-O Long - Splits

Monday Feb 24, 2014 #

11 AM

Road Running 27:18 intensity: (9 @0) + (10 @1) + (19 @2) + (5:32 @3) + (15:38 @4) + (5:30 @5) 6.31 km (4:20 / km) +3m 4:19 / km
ahr:174 max:183 shoes: New Balance MR1080BW v2.2

Weights 20:51 intensity: (1 @0) + (1:05 @1) + (10:39 @2) + (8:25 @3) + (41 @4)
ahr:157 max:174 weight:73.9kg

Dumbbell One Arm Row @ 15kg
Dumbbell Goblet Squat @ 15kg
12 reps x 3 sets

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

Dumbbell Chest Press @ 12.5kg
Dumbbell Step Up @ 8kg
12 reps x 3 sets

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

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