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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ian Dunlap

In the 7 days ending Jul 2, 2022:

activity # timemileskm+ft
  Running4 2:56:57 20.11(8:48) 32.36(5:28) 1050
  Biking outside 1 1:34:00 17.0(5:32) 27.36(3:26) 984
  Catching features3 1:15:00
  Warmups+downs4 1:15:00 1.68(44:42) 2.7(27:47)
  Orienteering1 54:17 5.3(10:14) 8.53(6:22)42c
  Biking on trainer1 40:00 9.5(4:13) 15.29(2:37)
  lifting1 20:00
  Total6 8:55:14 53.59 86.24 203442c
  [1-5]6 7:40:14

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Saturday Jul 2, 2022 #

Catching features 20:00 [0] ***

Warmups+downs warm up/down 15:00 [2] 1.0 km (15:00 / km)

Running long 1:05:41 [3] 7.5 mi (8:45 / mi) +394ft 8:21 / mi
shoes: gel niumbus lite 2



Friday Jul 1, 2022 #

Catching features 25:00 [0] ****

Biking outside 1:34:00 [3] 17.0 mi (5:32 / mi) +984ft 5:15 / mi



tried out a new road bike

Thursday Jun 30, 2022 #

Biking on trainer 40:00 [3] 9.5 mi (4:13 / mi)

Catching features 30:00 [0] ***

I did the Isengaurd and mirkwood orienteering courses

Note

I am trying to get into the habit of logging my training. I use strava- https://www.strava.com/athletes/81660660

Wednesday Jun 29, 2022 #

Running (3 miles easy 2 miles fast) 46:16 [3] 5.21 mi (8:53 / mi) +328ft 8:23 / mi

Warmups+downs warm up/down 20:00 [2] 0.7 km (28:34 / km)

Tuesday Jun 28, 2022 #

Running (cross country team) 20:00 [2] 2.0 mi (10:00 / mi)

Warmups+downs warm up/down 20:00 [1] 0.5 km (40:00 / km)

Orienteering (shadowing a beginer) 30:00 [3] * 2.0 mi (15:00 / mi)
16c

Orienteering race (sprint course) 8:04 [5] ** 1.17 mi (6:54 / mi)
10c

Orienteering race 16:13 [5] *** 2.13 mi (7:37 / mi)
16c


Beginner - Splits

Advanced - Splits

Monday Jun 27, 2022 #

Running long 45:00 [3] 5.4 mi (8:20 / mi) +328ft 7:53 / mi

Warmups+downs warm up/down 20:00 [2] 0.5 km (40:00 / km)

lifting 20:00 [3]

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