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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 7 days ending May 15, 2022:

activity # timemileskm+mload
  Running (buggy/bag)5 3:18:28 20.21(9:49) 32.52(6:06) 47259.6
  Cycling1 1:17:41 19.74(15.2/h) 31.76(24.5/h) 24816.5
  Road running1 1:06:20 8.23(8:04) 13.24(5:01) 8437.1
  Off-road running1 48:57 5.33(9:11) 8.58(5:42) 8713.2
  S&C1 45:0028.5
  Orienteering1 24:41 3.03(8:09) 4.88(5:04) 4810.5
  Swimming1 20:30 0.62(32:59) 1.0(20:30)7.2
  Total11 8:01:37 57.16 91.98 939172.5

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MoTuWeThFrSaSu

Sunday May 15, 2022 #

4 PM

Off-road running 48:57 intensity: (31:48 @1) + (17:09 @2) 8.58 km (5:42 / km) +87m 5:26 / km
ahr:134 max:147 shoes: Saucony Peregrine

Easy potter around the common. Proper achey from Friday but all in a good way.

Saturday May 14, 2022 #

3 PM

Cycling 1:17:41 intensity: (1:12:52 @1) + (4:49 @2) 31.76 km (24.5 kph) +248m
ahr:123 max:145

Friday May 13, 2022 #

8 AM

Running (buggy/bag) 55:00 intensity: (34:49 @1) + (17:35 @2) + (2:36 @3) 8.08 km (6:48 / km) +153m 6:13 / km
ahr:129 max:157 shoes: On Cloud

Nursery run, to pt, nursery run
Broken for the second nursery run!
10 AM

S&C 45:00 intensity: (5:00 @1) + (10:00 @2) + (10:00 @3) + (10:00 @4) + (10:00 @5)

Gatecrashed em’s weekly pt session. I’ll try to do 6 or so of these to try and boost my strength and agility a bit
Tried to make it as different from running as possible, so didn’t pace myself at all. Went to failure on plenty of exercises: pull ups, press ups, bicep curls especially.
The DOMS is coming for me now.

Thursday May 12, 2022 #

5 AM

Road running intervals 1:06:20 intensity: (15:28 @1) + (13:38 @2) + (16:15 @3) + (6:52 @4) + (14:07 @5) 13.24 km (5:01 / km) +84m 4:51 / km
ahr:153 max:199 shoes: Asics Tarther Japan

1/2/1km with 2/1 mins rest then 4x200 with 200 jog
Planned to keep it steady but the 1 minute rest after the 2km rep put paid to that and I worked hard on the last rep and the 200s
So nice to get out with the group for the first time in a while
8 AM

Running (buggy/bag) 17:57 intensity: (8:26 @1) + (5:33 @2) + (3:58 @3) 2.7 km (6:39 / km) +57m 6:01 / km
ahr:134 max:158 shoes: On Cloud

Wednesday May 11, 2022 #

8 AM

Running (buggy/bag) 32:01 intensity: (9:28 @1) + (16:24 @2) + (6:01 @3) + (8 @4) 5.37 km (5:58 / km) +89m 5:30 / km
ahr:138 max:166 shoes: Asics Fuji Trabuco

5 PM

Running (buggy/bag) 28:26 intensity: (12:24 @1) + (13:17 @2) + (2:45 @3) 4.82 km (5:54 / km) +68m 5:30 / km
ahr:135 max:159 shoes: New Balance Lazr

Tuesday May 10, 2022 #

11 AM

Swimming 20:30 intensity: (7:30 @1) + (10:00 @2) + (3:00 @3) 1.0 km (20:30 / km)

Changed it up a bit and went shorter and sharper. Also tried to make the bs more about recovery and crawl a bit harder.
100 bs
100 crawl
100 bs
200 crawl
200 crawl with buoy
100 bs
100 crawl
100 bs
7 PM

Orienteering 24:41 intensity: (3:00 @1) + (13:36 @2) + (8:05 @3) 4.88 km (5:04 / km) +48m 4:49 / km
ahr:112 max:164 shoes: Asics Tarther Japan

Monday May 9, 2022 #

5 PM

Running (buggy/bag) 11:28 intensity: (5:37 @1) + (5:51 @2) 2.14 km (5:21 / km)
ahr:133 max:145 shoes: New Balance Lazr

Running (buggy/bag) 53:36 intensity: (40:00 @1) + (13:36 @2) 9.4 km (5:42 / km) +106m 5:24 / km
ahr:131 max:147 shoes: New Balance Lazr

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