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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lulu

In the 31 days ending Oct 31, 2020:

activity # timemileskm+m
  Running24 21:43:53 135.62(9:37) 218.26(5:58) 3265
  Strength and Conditioning9 6:20:00
  Orienteering7 5:38:00 25.71(13:09) 41.38(8:10) 1000
  Swimming6 3:32:04 5.65(37:30) 9.1(23:18)
  Total39 37:13:57 166.98 268.73 4265
  [1-5]39 37:11:17

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Saturday Oct 31, 2020 #

Note
(rest day)

An easier week anyway but this was just lazy.

Friday Oct 30, 2020 #

Note
(rest day)

2 hours tennis with Florence for the EUOC Open Final. Not my finest hour I'm afraid, too many unforced errors on my part. But big kudos to Florence, was such a good game.

Thursday Oct 29, 2020 #

6 PM

Running 17:38 intensity: (32 @0) + (1:02 @1) + (5:48 @2) + (9:47 @3) + (29 @4) 3.2 km (5:31 / km) +30m 5:16 / km
ahr:164 max:181 shoes: Saucony Freedom ISO 2

Orienteering 31:56 intensity: (48 @0) + (57 @1) + (4:39 @2) + (24:52 @3) + (40 @4) 5.81 km (5:30 / km) +40m 5:19 / km
ahr:166 max:182 shoes: Saucony Freedom ISO 2

Running 19:17 intensity: (27 @0) + (25 @1) + (6:59 @2) + (11:20 @3) + (6 @4) 3.43 km (5:37 / km) +20m 5:28 / km
ahr:164 max:182 shoes: Saucony Freedom ISO 2

Wednesday Oct 28, 2020 #

2 PM

Running 58:58 intensity: (6:33 @1) + (17:53 @2) + (33:04 @3) + (1:22 @4) + (6 @5) 8.69 km (6:47 / km) +275m 5:51 / km
ahr:163 max:191 shoes: Saucony Peregrine ISO

6 PM

Strength and Conditioning 45:00 [1]

Tuesday Oct 27, 2020 #

5 PM

Running 1:15:57 intensity: (5:49 @1) + (48:09 @2) + (19:13 @3) + (2:46 @4) 10.84 km (7:00 / km) +220m 6:22 / km
ahr:159 max:183

Monday Oct 26, 2020 #

1 PM

Swimming 30:29 [1] 1.25 km (24:23 / km)

5 PM

Running 35:10 intensity: (9:29 @1) + (20:52 @2) + (4:46 @3) + (3 @4) 5.63 km (6:15 / km) +10m 6:12 / km
ahr:144 max:185 shoes: Saucony Freedom ISO 2

6 PM

Strength and Conditioning 35:00 [1]

Sunday Oct 25, 2020 #

10 AM

Running 1:05:46 intensity: (11:19 @1) + (28:19 @2) + (26:01 @3) + (7 @4) 10.49 km (6:16 / km) +230m 5:39 / km
ahr:155 max:185 shoes: Saucony Peregrine ISO

1 PM

Running 1:00:36 intensity: (4:25 @1) + (20:05 @2) + (20:57 @3) + (14:28 @4) + (41 @5) 9.42 km (6:26 / km) +145m 5:58 / km
ahr:167 max:190 shoes: Saucony Peregrine ISO

Saturday Oct 24, 2020 #

1 PM

Running warm up/down 18:39 intensity: (1:21 @1) + (5:47 @2) + (10:22 @3) + (1:09 @4) 3.46 km (5:23 / km) +5m 5:21 / km
ahr:164 max:186 shoes: Saucony Freedom ISO 2

Running race 16:46 intensity: (12 @1) + (13 @2) + (4:12 @3) + (6:11 @4) + (5:58 @5) 3.69 km (4:32 / km) +10m 4:29 / km
ahr:182 max:196 shoes: VJ Falcon

Running warm up/down 15:34 intensity: (33 @1) + (2:02 @2) + (11:44 @3) + (1:07 @4) + (8 @5) 2.52 km (6:10 / km) +45m 5:40 / km
ahr:168 max:187 shoes: Saucony Freedom ISO 2

Friday Oct 23, 2020 #

12 PM

Swimming 30:26 [1] 1.38 km (22:08 / km)

Thursday Oct 22, 2020 #

6 PM

Running 1:09:39 intensity: (1:16 @1) + (6:46 @2) + (48:41 @3) + (11:53 @4) + (1:03 @5) 12.16 km (5:44 / km) +200m 5:17 / km
ahr:172 max:191 shoes: Saucony Freedom ISO 2

Wednesday Oct 21, 2020 #

3 PM

Running long 1:19:10 intensity: (10:20 @1) + (31:01 @2) + (35:44 @3) + (2:05 @4) 14.49 km (5:28 / km) +70m 5:20 / km
ahr:161 max:185 shoes: Saucony Freedom ISO 2

6 PM

Strength and Conditioning 45:00 [1]

Tuesday Oct 20, 2020 #

6 PM

Running warm up/down 17:35 intensity: (1:51 @1) + (13:26 @2) + (2:18 @3) 2.96 km (5:56 / km) +5m 5:53 / km
ahr:153 max:172 shoes: Saucony Peregrine ISO

Running intervals 32:30 intensity: (1:25 @1) + (3:17 @2) + (8:19 @3) + (8:01 @4) + (11:28 @5) 6.44 km (5:03 / km) +40m 4:54 / km
ahr:175 max:197 shoes: Saucony Peregrine ISO

Running warm up/down 17:31 intensity: (21 @1) + (3:06 @2) + (13:40 @3) + (24 @4) 2.57 km (6:49 / km) +50m 6:13 / km
ahr:168 max:181 shoes: Saucony Peregrine ISO

Monday Oct 19, 2020 #

1 PM

Swimming 33:34 [1] 1.45 km (23:09 / km)

6 PM

Strength and Conditioning 45:00 [1]

Sunday Oct 18, 2020 #

9 AM

Running long 1:37:38 intensity: (3:05 @1) + (21:46 @2) + (53:50 @3) + (18:53 @4) + (4 @5) 16.74 km (5:50 / km) +295m 5:22 / km
ahr:169 max:187 shoes: Saucony Freedom ISO 2

Saturday Oct 17, 2020 #

11 AM

Running 12:45 intensity: (2:03 @1) + (4:47 @2) + (5:55 @3) 2.25 km (5:40 / km)
ahr:159 max:179 shoes: Saucony Freedom ISO 2

Running 19:49 intensity: (40 @1) + (2:50 @2) + (8:29 @3) + (7:12 @4) + (38 @5) 5.15 km (3:51 / km)
ahr:173 max:198 shoes: Nike Zoom Pegasus 37

Running 9:29 intensity: (19 @1) + (26 @2) + (7:55 @3) + (49 @4) 1.69 km (5:36 / km)
ahr:173 max:187 shoes: Saucony Freedom ISO 2

Friday Oct 16, 2020 #

Note
(rest day)

1 PM

Swimming 30:41 [1] 1.33 km (23:09 / km)

Thursday Oct 15, 2020 #

6 PM

Running 20:23 intensity: (1:21 @1) + (11:54 @2) + (7:08 @3) 3.86 km (5:17 / km) +15m 5:11 / km
ahr:160 max:177 shoes: Saucony Freedom ISO 2

Orienteering 36:31 intensity: (26 @1) + (11:18 @2) + (24:38 @3) + (9 @4) 5.94 km (6:09 / km) +95m 5:41 / km
ahr:166 max:181 shoes: Saucony Peregrine ISO

Running 15:41 intensity: (14 @1) + (2:23 @2) + (13:04 @3) 2.59 km (6:04 / km) +45m 5:35 / km
ahr:168 max:177 shoes: Saucony Freedom ISO 2

Wednesday Oct 14, 2020 #

4 PM

Running 1:04:16 intensity: (7:31 @1) + (15:17 @2) + (29:44 @3) + (11:33 @4) + (11 @5) 8.82 km (7:17 / km) +375m 6:00 / km
ahr:166 max:193 shoes: Saucony Peregrine ISO

6 PM

Strength and Conditioning 45:00 [1]

Tuesday Oct 13, 2020 #

6 PM

Running warm up/down 18:10 intensity: (4:04 @1) + (4:17 @2) + (9:44 @3) + (5 @4) 3.03 km (6:00 / km) +5m 5:57 / km
ahr:160 max:181 shoes: Saucony Peregrine ISO

Running 28:00 intensity: (15 @1) + (33 @2) + (8:01 @3) + (17:20 @4) + (1:51 @5) 5.55 km (5:03 / km) +30m 4:55 / km
ahr:181 max:196 shoes: Saucony Peregrine ISO

Running warm up/down 14:14 intensity: (20 @1) + (29 @2) + (11:59 @3) + (1:26 @4) 2.11 km (6:46 / km) +50m 6:02 / km
ahr:173 max:184 shoes: Saucony Peregrine ISO

Monday Oct 12, 2020 #

9 AM

Running 28:49 intensity: (2:28 @1) + (22:02 @2) + (4:09 @3) + (10 @4) 4.81 km (5:59 / km) +35m 5:47 / km
ahr:157 max:181 shoes: Saucony Freedom ISO 2

12 PM

Swimming 47:22 [1] 2.0 km (23:41 / km)

6 PM

Strength and Conditioning 45:00 [1]

Bday aint gonna stop those gainz.

Sunday Oct 11, 2020 #

9 AM

Running 42:07 intensity: (11:45 @1) + (8:20 @2) + (20:45 @3) + (1:17 @4) 6.78 km (6:12 / km) +180m 5:29 / km
ahr:159 max:187 shoes: Saucony Freedom ISO 2

Orienteering 47:26 intensity: (1:21 @1) + (9:23 @2) + (35:08 @3) + (1:34 @4) 5.75 km (8:15 / km) +100m 7:35 / km
ahr:168 max:188 shoes: Saucony Freedom ISO 2

Running 56:19 intensity: (32 @1) + (2:53 @2) + (49:58 @3) + (2:46 @4) + (10 @5) 9.72 km (5:48 / km) +135m 5:25 / km
ahr:172 max:193 shoes: Saucony Freedom ISO 2

Saturday Oct 10, 2020 #

Note
(rest day)

Had planned for a rest day yesterday but didn't really turn into one, so taking it today. Pretty much every part of my body is sore anyways after the swim/tennis double yesterday...

Friday Oct 9, 2020 #

12 PM

Swimming 39:32 [1] 1.7 km (23:15 / km)

3 PM

Note

Couple of hours of v chill tennis with Alex. Suuuuper fun, getting many flashbacks to my days of tennis lessons. Not quite the level I was back then but surprisingly not horrendous.
6 PM

Strength and Conditioning 45:00 [1]

Thursday Oct 8, 2020 #

6 PM

Running warm up/down 7:12 intensity: (2:39 @1) + (4:30 @2) + (3 @3) 1.45 km (4:57 / km)
ahr:146 max:168 shoes: Saucony Freedom ISO 2

Orienteering 34:59 intensity: (4:11 @1) + (9:52 @2) + (20:21 @3) + (35 @4) 5.26 km (6:39 / km) +95m 6:06 / km
ahr:157 max:184 shoes: Saucony Freedom ISO 2

Running warm up/down 12:56 [2] 2.13 km (6:04 / km) +55m 5:23 / km
ahr:121 max:136 shoes: Saucony Freedom ISO 2

Wednesday Oct 7, 2020 #

2 PM

Running 1:26:11 intensity: (17:18 @1) + (38:51 @2) + (29:34 @3) + (28 @4) 14.84 km (5:48 / km) +190m 5:27 / km
ahr:156 max:185 shoes: Saucony Freedom ISO 2

Tuesday Oct 6, 2020 #

6 PM

Running warm up/down 19:12 intensity: (3:13 @1) + (10:54 @2) + (4:42 @3) + (23 @4) 3.12 km (6:09 / km) +30m 5:53 / km
ahr:157 max:188 shoes: Saucony Peregrine ISO

Running intervals 28:33 intensity: (7:34 @1) + (3:50 @2) + (6:04 @3) + (8:31 @4) + (2:34 @5) 5.71 km (5:00 / km) +35m 4:51 / km
ahr:167 max:196 shoes: Saucony Peregrine ISO

Running warm up/down 16:23 intensity: (1:43 @2) + (11:16 @3) + (3:21 @4) + (3 @5) 2.43 km (6:44 / km) +55m 6:03 / km
ahr:174 max:193 shoes: Saucony Peregrine ISO

Monday Oct 5, 2020 #

4 PM

Running 28:56 intensity: (2:14 @1) + (9:00 @2) + (17:42 @3) 4.83 km (5:59 / km) +35m 5:47 / km
ahr:163 max:179 shoes: Saucony Freedom ISO 2

6 PM

Strength and Conditioning 30:00 [1]

Sunday Oct 4, 2020 #

11 AM

Running warm up/down 8:58 intensity: (4:06 @1) + (4:05 @2) + (47 @3) 1.24 km (7:13 / km) +55m 5:55 / km
ahr:143 max:176 shoes: VJ Falcon

Orienteering race 1:50:58 intensity: (4:47 @1) + (23:04 @2) + (1:03:24 @3) + (19:32 @4) + (11 @5) 9.13 km (12:10 / km) +420m 9:53 / km
ahr:170 max:190 shoes: VJ Falcon

UKEOL, Graythwaite long.

Running warm up/down 3:41 intensity: (16 @1) + (20 @2) + (3:05 @3) 0.64 km (5:44 / km)
ahr:165 max:179 shoes: VJ Falcon

Saturday Oct 3, 2020 #

12 PM

Running 30:41 intensity: (53 @0) + (7:20 @1) + (10:17 @2) + (11:18 @3) + (51 @4) + (2 @5) 2.71 km (11:19 / km) +240m 7:51 / km
ahr:157 max:190 shoes: VJ Falcon

Orienteering race 56:57 intensity: (46 @1) + (1:34 @2) + (22:24 @3) + (25:22 @4) + (6:51 @5) 5.56 km (10:14 / km) +210m 8:37 / km
ahr:180 max:199 shoes: VJ Falcon

UKEOL, Rusland Beeches middle.

Running 3:59 intensity: (37 @3) + (2:29 @4) + (53 @5) 0.76 km (5:14 / km)
ahr:185 max:194 shoes: VJ Falcon

Friday Oct 2, 2020 #

6 PM

Strength and Conditioning 45:00 [1]
(rest day)

Thursday Oct 1, 2020 #

6 PM

Running 13:56 intensity: (1:38 @1) + (6:16 @2) + (6:02 @3) 2.65 km (5:15 / km) +10m 5:09 / km
ahr:158 max:176 shoes: Saucony Freedom ISO 2

Orienteering 19:13 intensity: (4:53 @2) + (10:31 @3) + (3:49 @4) 3.93 km (4:53 / km) +40m 4:39 / km
ahr:171 max:187 shoes: Saucony Freedom ISO 2

Inch techy.

Running 14:49 intensity: (39 @1) + (2:26 @2) + (8:51 @3) + (2:53 @4) 2.62 km (5:40 / km) +40m 5:16 / km
ahr:171 max:189 shoes: Saucony Freedom ISO 2

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