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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Oct 17, 2021:

activity # timemileskm+mload
  Running6 5:54:06 41.29(8:35) 66.45(5:20) 1210141.2
  Cycling6 4:07:08 53.86(13.1/h) 86.68(21.0/h) 127345.0
  Hiking1 1:56:39 4.96(23:32) 7.98(14:37) 44321.1
  Orienteering1 1:15:59 6.79(11:12) 10.93(6:57) 32431.6
  Circuit Training1 30:007.5
  Total13 13:43:52 106.9 172.04 3250246.3

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MoTuWeThFrSaSu

Sunday Oct 17, 2021 #

12 PM

Running 10:00 intensity: (31 @1) + (2:12 @2) + (7:17 @3) 1.82 km (5:31 / km) +11m 5:21 / km
ahr:132 max:144

Orienteering 57:05 intensity: (15 @1) + (4:01 @2) + (18:44 @3) + (32:13 @4) + (1:52 @5) 8.46 km (6:45 / km) +247m 5:53 / km
ahr:149 max:171

Orienteering 18:54 intensity: (2:37 @1) + (11:16 @2) + (5:01 @3) 2.46 km (7:40 / km) +77m 6:38 / km
ahr:124 max:146

Saturday Oct 16, 2021 #

7 AM

Running 13:00 intensity: (10 @1) + (57 @2) + (11:34 @3) + (19 @4) 2.15 km (6:03 / km) +37m 5:34 / km
ahr:137 max:151

Running race 34:04 [5] 8.0 km (4:16 / km) +220m 3:45 / km
ahr:155 max:177

Howland Preserve 8k trail race

The GPS doesn't seem to have handled the turns too well. But they said they measured it precisely at 8k.

Walked away with the win. Still not feeling very strong, but certainly an improvement. Great way to start the day.

Running 12:00 intensity: (11 @2) + (7:53 @3) + (3:56 @4) 2.53 km (4:44 / km) +21m 4:33 / km
ahr:145 max:154

Friday Oct 15, 2021 #

3 PM

Cycling 48:53 intensity: (7:52 @1) + (28:45 @2) + (11:59 @3) + (17 @4) 18.13 km (22.3 kph) +282m
ahr:123 max:151

Running 1:25:01 intensity: (19 @1) + (5:59 @2) + (1:09:32 @3) + (9:11 @4) 13.08 km (6:30 / km) +298m 5:50 / km
ahr:139 max:159

Cycling 45:22 intensity: (6:16 @1) + (23:03 @2) + (15:18 @3) + (45 @4) 17.98 km (23.8 kph) +221m
ahr:125 max:154

Thursday Oct 14, 2021 #

Circuit Training 30:00 intensity: (15:00 @2) + (15:00 @3)

Kettlebell workout

Wednesday Oct 13, 2021 #

9 AM

Cycling 15:16 intensity: (13:27 @1) + (29 @2) + (1:20 @3) 5.81 km (22.8 kph) +32m
ahr:91 max:116

2 PM

Cycling 41:20 intensity: (20:05 @1) + (19:19 @2) + (1:37 @3) + (19 @4) 14.66 km (21.3 kph) +152m
ahr:111 max:161

Cycling 44:01 intensity: (17:23 @1) + (24:46 @2) + (1:52 @3) 13.33 km (18.2 kph) +309m
ahr:113 max:144

5 PM

Running 1:00:01 intensity: (27 @1) + (6:53 @2) + (26:12 @3) + (11:27 @4) + (15:02 @5) 12.96 km (4:38 / km) +125m 4:25 / km
ahr:149 max:181

10x2 minutes at 10k effort on 1 minute recovery

Music makes workouts 1000x better. After getting used to doing speedwork in a group in college and Spain, doing it alone is pretty friggin horrible. Music helps solo workouts go sooooooo much better.

Tuesday Oct 12, 2021 #

11 AM

Running 1:20:00 intensity: (27 @1) + (18:54 @2) + (58:14 @3) + (2:25 @4) 13.51 km (5:55 / km) +362m 5:13 / km
ahr:135 max:156

2 PM

Cycling 12:06 intensity: (9:05 @1) + (2:58 @2) + (3 @3) 5.06 km (25.1 kph) +27m
ahr:105 max:128

5 PM

Hiking 1:56:39 intensity: (1:01:15 @1) + (19:36 @2) + (34:54 @3) + (54 @4) 7.98 km (14:37 / km) +443m 11:27 / km
ahr:100 max:155

Monday Oct 11, 2021 #

9 AM

Cycling 12:18 intensity: (4:25 @1) + (5:34 @2) + (2:19 @3) 5.28 km (25.8 kph) +49m
ahr:106 max:133

2 PM

Cycling 27:52 intensity: (8:41 @1) + (16:02 @2) + (3:09 @3) 6.43 km (13.8 kph) +202m
ahr:116 max:136

5 PM

Running 1:00:00 intensity: (39 @1) + (11:29 @2) + (47:52 @3) 12.41 km (4:50 / km) +136m 4:35 / km
ahr:134 max:148

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