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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 7 days ending Sep 17:

activity # timemileskm+m
  Easy Run7 4:19:56 27.21(9:33) 43.79(5:56) 705
  Strength2 2:25:00
  Orienteering2 1:27:57 8.01(10:59) 12.88(6:50) 535
  Quality Run2 1:06:32 8.81(7:33) 14.19(4:41) 323
  Total10 9:19:25 44.03 70.86 1563
  [1-5]8 6:54:25

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MoTuWeThFrSaSu

Sunday Sep 17 #

12 PM

Easy Run 10:45 intensity: (7:41 @1) + (2:03 @2) + (57 @3) + (4 @4) 1.69 km (6:22 / km) +97m 4:57 / km
ahr:119 max:167 shoes: VJ Bolds X

Orienteering 57:01 intensity: (21 @1) + (16:55 @2) + (37:01 @3) + (2:44 @4) 8.08 km (7:03 / km) +320m 5:53 / km
ahr:155 max:176 shoes: VJ Bolds X

Jogged the course, just stay clean and get to 12km today to complete the week. Wonderful conditions.

Easy Run 16:35 intensity: (9:30 @1) + (23 @2) + (3:13 @3) + (3:29 @4) 2.57 km (6:27 / km) +18m 6:14 / km
ahr:135 max:170 shoes: VJ Bolds X

Saturday Sep 16 #

9 AM

Easy Run 15:56 intensity: (9:53 @1) + (6:03 @2) 2.77 km (5:46 / km) +22m 5:32 / km
ahr:128 max:139 shoes: New Balance Fresh Foam 860v12

Quality Run 33:32 intensity: (26 @1) + (2 @2) + (25:45 @3) + (7:19 @4) 6.47 km (5:11 / km) +323m 4:09 / km
ahr:160 max:172 shoes: New Balance Fresh Foam 860v12

8x2min hills with boyan and todge

Nice

Easy Run 22:31 intensity: (1:30 @1) + (16:54 @2) + (3:48 @3) + (19 @4) 3.77 km (5:58 / km) +33m 5:43 / km
ahr:140 max:173 shoes: New Balance Fresh Foam 860v12

Friday Sep 15 #

3 PM

Easy Run 34:36 intensity: (17:16 @1) + (17:20 @2) 6.35 km (5:27 / km) +52m 5:14 / km
ahr:127 max:145 shoes: New Balance Fresh Foam 860v12

Ran to gym, did light stretching and core, then back round meadows.

Thursday Sep 14 #

9 AM

Easy Run 51:52 intensity: (39:15 @1) + (12:37 @2) 7.5 km (6:55 / km) +215m 6:03 / km
ahr:122 max:144 shoes: New Balance Fresh Foam 860v12

Easy Run 6:34 intensity: (3:58 @1) + (2:22 @2) + (14 @3) 1.24 km (5:17 / km) +20m 4:53 / km
ahr:132 max:153 shoes: New Balance Fresh Foam 860v12

4 PM

Strength 1:05:00 [0]

Wednesday Sep 13 #

3 PM

Easy Run 25:28 intensity: (10:27 @1) + (15:01 @2) 4.82 km (5:17 / km) +53m 5:01 / km
ahr:129 max:146 shoes: New Balance Fresh Foam 860v12

Tuesday Sep 12 #

11 AM

Easy Run 11:22 intensity: (6:53 @1) + (4:29 @2) 2.13 km (5:19 / km)
ahr:125 max:138 shoes: New Balance Fresh Foam 860v12

Quality Run 33:00 intensity: (18 @1) + (3:17 @2) + (13:05 @3) + (16:20 @4) 7.71 km (4:17 / km)
ahr:163 max:187 shoes: New Balance Fresh Foam 860v12

8T [2] + 12x1 [1]

Quest for gains continues. Very slight drop off in 1s. Feel after the fact I could've gone a bit longer but that's alright. Picked a speed session since I spent the orienteering putting in a sustained aerobic effort and felt this brought more variety. Tempo was a big improvement on last week's nightmare, looking forward to another threshold session.

Easy Run 13:15 intensity: (30 @1) + (12:45 @2) 2.12 km (6:15 / km) +24m 5:55 / km
ahr:136 max:143 shoes: New Balance Fresh Foam 860v12

3 PM

Orienteering 30:56 intensity: (2:29 @1) + (6:36 @2) + (6:49 @3) + (15:02 @4) 4.8 km (6:27 / km) +215m 5:16 / km
ahr:159 max:186 shoes: New Balance Fresh Foam 860v12

Monday Sep 11 #

Note

8
18
26
36
42
52
70
C • 80 2
1 PM

Strength 1:20:00 [0]

6 PM

Easy Run 51:02 intensity: (9:48 @1) + (40:05 @2) + (1:09 @3) 8.83 km (5:47 / km) +171m 5:16 / km
ahr:136 max:162 shoes: New Balance Fresh Foam 860v12

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