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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: freyat

In the 7 days ending Oct 15, 2023:

activity # timemileskm+mload
  Orienteering4 1:47:38 8.75(12:18) 14.08(7:39) 327137.7
  Running3 1:08:10 6.71(10:09) 10.8(6:19) 10967.8
  S&C1 25:41 0.25(1:41:33) 0.41(1:03:06)10.7
  Total6 3:21:29 15.71(12:49) 25.29(7:58) 436216.2
  [1-5]6 3:16:10

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MoTuWeThFrSaSu

Sunday Oct 15, 2023 #

9 AM

Running 20:29 intensity: (24 @2) + (14:45 @3) + (5:20 @4) 3.11 km (6:35 / km) +99m 5:41 / km
ahr:158 max:170

Orienteering 11:20 intensity: (46 @1) + (4:10 @2) + (2:09 @3) + (4:15 @4) 1.02 km (11:07 / km) +28m 9:46 / km
ahr:147 max:168

Orienteering 14:25 intensity: (27 @1) + (4:11 @2) + (3:27 @3) + (6:20 @4) 1.54 km (9:20 / km) +28m 8:33 / km
ahr:153 max:172

Saturday Oct 14, 2023 #

10 AM

Running 6:55 intensity: (5 @0) + (39 @1) + (5:22 @2) + (49 @3) 0.77 km (8:57 / km) +10m 8:25 / km
ahr:136 max:155

Cool down

Orienteering 14:27 intensity: (1:42 @2) + (12:45 @3) 2.69 km (5:23 / km)
ahr:148 max:161

Sprint 1-Stirling Uni-euromeeting
Started off well felt good fitness wise but then about half way started coughing so had to slow down
Took poor routechoice on long leg

Running 10:21 intensity: (34 @1) + (1:14 @2) + (2:37 @3) + (5:54 @4) + (2 @5) 0.94 km (10:57 / km)
ahr:159 max:189

Warm up
4 PM

Orienteering 13:28 intensity: (26 @2) + (4:07 @3) + (6:04 @4) + (2:51 @5) 2.39 km (5:38 / km) +35m 5:15 / km
ahr:171 max:195

Sprint 2-euromeeting
No coughing
But wasn't sure on start times due to delays and ate a cereal bar 20 mins before, did not slap.

Wednesday Oct 11, 2023 #

6 PM

Orienteering 53:58 intensity: (16 @0) + (39 @1) + (6:52 @2) + (22:18 @3) + (21:57 @4) + (1:56 @5) 6.43 km (8:23 / km) +236m 7:05 / km
ahr:159 max:191

Tuesday Oct 10, 2023 #

6 PM

Running 30:25 intensity: (27 @0) + (1:40 @1) + (16:17 @2) + (7:11 @3) + (4:37 @4) + (13 @5) 5.98 km (5:05 / km) +1m 5:05 / km
ahr:143 max:191


Warm up
Pyramids
10s on 10s off, increasing by 10s until 60s and then back down
Hill sprint relays x4
Stridesx3

Monday Oct 9, 2023 #

5 PM

S&C 25:41 intensity: (4:31 @0) + (11:53 @1) + (6:02 @2) + (1:32 @3) + (1:43 @4) 0.41 km (1:03:06 / km)
ahr:116 max:177

Warm up
Core and glutes s&c
Arm hold 4 mins

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