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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Oct 25, 2020:

activity # timemileskm+mload
  Running5 4:06:24 24.94(9:53) 40.13(6:08) 1771114.4
  Cycling7 2:57:52 41.85(14.1/h) 67.35(22.7/h) 48741.6
  Orienteering2 1:20:04 5.99(13:23) 9.63(8:19) 39232c45.2
  Circuit Training1 20:0012.0
  Total12 8:44:20 72.77 117.11 265032c213.3

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MoTuWeThFrSaSu

Sunday Oct 25, 2020 #

8 AM

Running 17:56 intensity: (8 @1) + (14 @2) + (10:45 @3) + (6:49 @4) 1.85 km (9:41 / km) +100m 7:38 / km
ahr:146 max:159

Orienteering 53:35 intensity: (30 @3) + (42:48 @4) + (10:17 @5) *** 6.43 km (8:20 / km) +277m 6:51 / km
ahr:171 max:185 17c

https://photos.app.goo.gl/SzJ9HrvaWLzAkxF97

Had to cut it short to get to work.

I lost a lot of time trying to get across areas of rocky ground because the freshly fallen leaves have hidden a lot of the ankle bruisers.

Also, based on the QR analysis, I could pick up a lot of time getting down the hills faster. Again, I went slowly due to the rocky ground. But I also need to keep in mind that I should check the map before going down the slope, that way I can keep an eye on where my feet are going. Practice, practice, practice.

Running 12:44 intensity: (10:23 @4) + (2:21 @5) 1.59 km (8:01 / km) +23m 7:29 / km
ahr:169 max:181

3 PM

Cycling 25:06 intensity: (2:17 @1) + (5:08 @2) + (15:28 @3) + (2:13 @4) 10.0 km (23.9 kph)
ahr:134 max:155

Saturday Oct 24, 2020 #

8 AM

Running 1:04:00 intensity: (7 @1) + (5 @2) + (1:54 @3) + (1:01:21 @4) + (33 @5) 11.36 km (5:38 / km) +460m 4:41 / km
ahr:162 max:182

4 PM

Cycling 20:00 intensity: (57 @1) + (14:53 @2) + (3:42 @3) + (28 @4) 7.0 km (21.0 kph)
ahr:122 max:152

Circuit Training 20:00 [4]

300 rep kettlebell routine

The explosive deadlifts really took it out of me.

Friday Oct 23, 2020 #

8 AM

Cycling 20:00 intensity: (10:00 @1) + (6:18 @2) + (3:42 @3) 7.0 km (21.0 kph)
ahr:114 max:147

1 PM

Cycling 52:46 intensity: (6:01 @1) + (25:55 @2) + (20:14 @3) + (36 @4) 20.35 km (23.1 kph) +487m
ahr:125 max:156

Thursday Oct 22, 2020 #

8 AM

Cycling 20:00 intensity: (16:00 @2) + (4:00 @4) 7.0 km (21.0 kph)
ahr:108 max:136

5 PM

Running 16:44 intensity: (20 @1) + (7:00 @2) + (9:24 @3) 2.08 km (8:02 / km) +149m 5:55 / km
ahr:129 max:144

Orienteering 26:29 intensity: (12 @1) + (24 @2) + (19:58 @3) + (5:55 @4) *** 3.2 km (8:16 / km) +115m 7:00 / km
ahr:144 max:165 15c

https://photos.app.goo.gl/KDGWe4ByAcb8VzVG9

Started this course right at sunset expecting that I would be taking quite a long time based on my previous experiences here. But I was able to get through it pretty quickly. I expect it's because I only had to cross the area of waist-high blueberry once. It only got dark enough to for my headlight to make a real difference after #10. So not ideal.

Legs were feeling pretty heavy from yesterday, but loosened up as I kept going

Running 18:29 intensity: (47 @1) + (11:16 @2) + (6:26 @3) 2.12 km (8:42 / km) +157m 6:21 / km
ahr:125 max:140

Wednesday Oct 21, 2020 #

9 AM

Cycling 20:00 intensity: (2:46 @1) + (10:45 @2) + (4:14 @3) + (2:15 @4) 8.0 km (24.0 kph)
ahr:125 max:159

5 PM

Running 1:16:31 intensity: (9 @1) + (10:48 @2) + (38:15 @3) + (14:53 @4) + (12:26 @5) 14.17 km (5:24 / km) +576m 4:29 / km
ahr:146 max:183

Tuesday Oct 20, 2020 #

4 PM

Running 40:00 intensity: (29 @1) + (57 @2) + (18:44 @3) + (19:50 @4) 6.96 km (5:45 / km) +306m 4:43 / km
ahr:146 max:164

Monday Oct 19, 2020 #

8 AM

Cycling 20:00 intensity: (9:41 @1) + (5:48 @2) + (3:46 @3) + (45 @4) 8.0 km (24.0 kph)
ahr:114 max:151

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