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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 7 days ending May 21:

activity # timemileskm+m
  mapping2 5:14:44 7.66(41:05) 12.33(25:32) 118
  running2 1:45:24 9.79(10:46) 15.76(6:41) 74
  stretching4 56:00
  Orienteering1 48:12 3.15(15:18) 5.07(9:31) 106
  strength2 32:00
  walking2 17:49 0.97(18:22) 1.56(11:25) 3
  Total10 9:34:09 21.57 34.71 301
  [1-5]7 3:47:25
averages - weight:157lbs

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Saturday May 21 #

9 AM

mapping 2:31:33 intensity: (2:11:09 @0) + (13:40 @1) + (4:19 @2) + (2:01 @3) + (20 @4) + (4 @5) 3.77 mi (40:12 / mi) +81m 37:42 / mi
ahr:94 max:159 shoes: Garmont Lagorai GTX

Resumption of mapping at SBP. A hot day today. Good to be back at it though.
12 PM

mapping 2:43:11 intensity: (2:19:53 @0) + (17:12 @1) + (3:39 @2) + (1:29 @3) + (54 @4) + (4 @5) 3.89 mi (41:57 / mi) +37m 40:45 / mi
ahr:100 max:162 shoes: Garmont Lagorai GTX

Friday May 20 #

11 AM

walking warm up/down 3:28 intensity: (3:27 @0) + (1 @3) 0.22 mi (15:46 / mi)
ahr:83 max:93 shoes: Asics Gel-Kayano 27

running 57:04 intensity: (1:34 @0) + (4:03 @1) + (15:43 @2) + (28:17 @3) + (6:38 @4) + (49 @5) 5.18 mi (11:01 / mi) +21m 10:53 / mi
ahr:137 max:178 shoes: Asics Gel-Kayano 27

walking warm up/down 5:52 intensity: (2:32 @0) + (2:05 @1) + (29 @2) + (31 @3) + (7 @4) + (8 @5) 0.28 mi (20:56 / mi) +3m 20:14 / mi
ahr:119 max:176 shoes: Asics Gel-Kayano 27

12 PM

stretching warm up/down 14:00 [0]

Wednesday May 18 #

5 PM

strength (calesthenics) 16:00 [3]
weight:157lbs

20 reps. Fourth shot (2nd booster) today.

stretching warm up/down 14:00 [0]

Tuesday May 17 #

12 PM

walking warm up/down 3:42 intensity: (3:27 @0) + (15 @1) 0.22 mi (16:49 / mi)
ahr:103 max:113 shoes: Asics Gel-Kayano 27

running 48:20 intensity: (14 @0) + (1:56 @1) + (15:45 @2) + (26:33 @3) + (3:17 @4) + (35 @5) 4.61 mi (10:29 / mi) +53m 10:07 / mi
ahr:139 max:182 shoes: Asics Gel-Kayano 27

walking warm up/down 4:47 intensity: (3:55 @0) + (27 @1) + (4 @2) + (21 @3) 0.25 mi (19:09 / mi)
ahr:107 max:146 shoes: Asics Gel-Kayano 27

1 PM

stretching warm up/down 14:00 [0]

Monday May 16 #

4 PM

strength (calesthenics) 16:00 [3]

5 PM

stretching warm up/down 14:00 [0]

Sunday May 15 #

9 AM

Orienteering 48:12 intensity: (4:33 @0) + (4:32 @1) + (5:45 @2) + (17:10 @3) + (15:55 @4) + (17 @5) 3.15 mi (15:18 / mi) +106m 13:51 / mi
ahr:137 max:165 shoes: Asics Gel-Kayano 27

Setting up the furthest away control for the meet. Plus flagging the mandatory route.

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