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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Aug 7, 2016:

activity # timemileskm+m
  orienteering3 4:45:11 16.2(17:36) 26.08(10:56) 908
  Running4 2:36:19 14.69(10:39) 23.64(6:37) 860
  Strength3 24:00
  stretch/yoga2 20:00
  Total7 8:05:30 30.89 49.71 1768
  [1-5]6 7:33:11
averages - sleep:7.2 rhr:56

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MoTuWeThFrSaSu

Sunday Aug 7, 2016 #

Note
rhr:56 slept:8.5

10 AM

orienteering 1:16:56 intensity: (47:00 @1) + (16:18 @2) + (12:58 @3) + (40 @4) 6.95 km (11:04 / km) +215m 9:35 / km
ahr:123 max:151

Shadowing some of the girls. Easy pace. Magic forest.

orienteering 20:17 intensity: (4:00 @1) + (10:32 @2) + (5:45 @3) 2.21 km (9:11 / km) +77m 7:50 / km
ahr:136 max:150

Picking up some controls, easy pace .
2 PM

Running 6:30 intensity: (42 @2) + (1:50 @3) + (3:58 @4) 0.98 km (6:36 / km) +86m 4:36 / km
ahr:149 max:159 shoes: Inov8 XTalon red

Warm up to forest sprint.

orienteering 37:55 intensity: (8:16 @3) + (29:39 @4) 3.17 km (11:57 / km) +87m 10:30 / km
ahr:156 max:169 shoes: Inov8 XTalon red

Long forest sprint

orienteering 30:18 intensity: (9:00 @1) + (8:00 @2) + (6:58 @3) + (6:20 @4) 2.45 km (12:21 / km) +90m 10:26 / km
ahr:133 max:159

Shadowing one of the girls on sprint 2.

Running 14:41 intensity: (10:00 @1) + (3:27 @2) + (1:14 @3) 2.16 km (6:48 / km) +84m 5:42 / km
ahr:119 max:147

Collecting a few controls. Was really nice, understood the map much better!
6 PM

stretch/yoga 10:00 [0]

Saturday Aug 6, 2016 #

2 PM

orienteering 1:59:45 intensity: (37:40 @2) + (53:05 @3) + (28:50 @4) + (10 @5) 11.29 km (10:36 / km) +439m 8:53 / km
ahr:138 max:170 slept:9.0 shoes: Inov8 XTalon red

Flims training camp. Control setting, shadowing, running about, control collecting.

Thursday Aug 4, 2016 #

7 PM

Running 1:16:18 intensity: (14:16 @1) + (7:26 @2) + (14:58 @3) + (27:13 @4) + (12:25 @5) 11.58 km (6:35 / km) +443m 5:32 / km
ahr:149 max:180 slept:7.5 shoes: Nike Lunarglide Pink

ASVZ Hills: 5x 3' hill w 4' rec.
Hill was pretty steep except a little flat bit in the middle and v. steep at the end.
Felt really slow on the first, started to enjoy the push a bit more on the second and third, by the fourth and fifth I was pushing really hard, making it way further up the hill and even beating some of the boys ;)
Knackered after, ITBs tightened up a bit on our long warm down.
Satisfying sesh! Oh except my damn ears stuffed up again.

Strength 12:00 [1]

5mins bosuball then excercises with the running group. How is everyone else so good at plank related things?!

stretch/yoga 10:00 [0]

Stretch after run and ITB rolling at home.

Wednesday Aug 3, 2016 #

8 PM

Running 35:36 intensity: (10 @0) + (5:35 @1) + (6:08 @2) + (12:59 @3) + (9:41 @4) + (1:03 @5) 5.15 km (6:55 / km) +167m 5:57 / km
ahr:145 max:170 slept:5.0

Strength 3:00 [0]

Tuesday Aug 2, 2016 #

10 PM

Running 23:14 intensity: (9 @0) + (4:19 @1) + (6:01 @2) + (11:16 @3) + (1:29 @4) 3.77 km (6:10 / km) +80m 5:35 / km
ahr:139 max:155 slept:6.0

Strength 9:00 [0]

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