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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending Jun 5:

activity # timemileskm+mload
  Cycling4 4:38:58 61.07(13.1/h) 98.28(21.1/h) 126660.0
  Orienteering2 2:09:52 13.57(9:34) 21.83(5:57) 41346c85.9
  Ebike1 1:04:27 16.65(15.5/h) 26.8(24.9/h) 65911.1
  Hiking2 55:05 0.84 1.3613.4
  Running3 52:28 5.99(8:46) 9.63(5:27) 12115.7
  Circuit Training1 20:006.0
  Total9 10:00:50 98.12 157.9 245846c192.1

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MoTuWeThFrSaSu

Sunday Jun 5 #

11 AM

Running 11:13 intensity: (13 @1) + (14 @2) + (8:09 @3) + (2:37 @4) 2.05 km (5:28 / km) +46m 4:55 / km
ahr:142 max:157

Orienteering 1:30:39 intensity: (14 @2) + (3:18 @3) + (1:17:35 @4) + (9:32 @5) **** 15.0 km (6:03 / km) +310m 5:29 / km
ahr:159 max:178 27c

Griz-O Long
https://photos.app.goo.gl/kbPp8z9cJKfVD4D79

Not my best physical performance, but the foot is not hurting after two days of orienteering, which is the first time that's happened in months.

So I'm feeling good about my chances to build up.
4 PM

Hiking 20:05 intensity: (20:03 @1) + (2 @2) 1.36 km (14:48 / km)
ahr:101 max:113

Saturday Jun 4 #

12 PM

Running 6:18 intensity: (29 @1) + (3:32 @2) + (1:07 @3) + (1:10 @4) 0.93 km (6:48 / km) +4m 6:40 / km
ahr:128 max:157

Orienteering 39:13 intensity: (21 @1) + (10 @2) + (47 @3) + (20:05 @4) + (17:50 @5) **** 6.83 km (5:45 / km) +104m 5:20 / km
ahr:164 max:177 19c

https://photos.app.goo.gl/gkc9sPQzL7i2adMq7

A few bobbles, but the foot feels good. Trying to keep that momentum going through four days of orienteering.

Running 4:56 intensity: (20 @1) + (4:36 @2) 0.69 km (7:09 / km)
ahr:123 max:129

Friday Jun 3 #

9 AM

Running 30:01 intensity: (24 @1) + (1:21 @2) + (28:04 @3) + (12 @4) 5.96 km (5:02 / km) +71m 4:45 / km
ahr:138 max:149

Testing - Montana Ready


The systems are indicating that my foot is ready to handle a weekend of orienteering, but first I have to get out there and do it.

Thursday Jun 2 #

9 AM

Cycling 14:35 intensity: (11:28 @1) + (52 @2) + (2:15 @3) 6.16 km (25.3 kph) +35m
ahr:95 max:115

7 PM

Cycling 1:10:25 intensity: (17:46 @1) + (35:43 @2) + (16:56 @3) 23.73 km (20.2 kph) +424m
ahr:120 max:146

Followed by single leg hops. Feeling ready to run, but going to wait still

Wednesday Jun 1 #

10 AM

Cycling 20:06 intensity: (14:27 @1) + (3:34 @2) + (2:05 @3) 7.57 km (22.6 kph) +41m
ahr:99 max:138

Hiking 35:00 intensity: (1:11 @1) + (8:06 @2) + (19:23 @3) + (6:20 @4)
ahr:137 max:163

The pool was super crowded. So I decided to do some treadhill walking instead.

Cycling 30:13 intensity: (2:00 @1) + (28:13 @3) 7.79 km (15.5 kph) +213m
ahr:72 max:101

3 PM

Ebike 1:04:27 intensity: (23:35 @1) + (34:56 @2) + (5:56 @3) 26.8 km (24.9 kph) +659m
ahr:112 max:139

Circuit Training 20:00 [3]

Tuesday May 31 #

5 PM

Cycling 1:08:35 intensity: (12:51 @1) + (30:15 @2) + (23:01 @3) + (2:28 @4) 25.3 km (22.1 kph) +247m
ahr:124 max:162

Cycling 1:15:04 intensity: (24:42 @1) + (28:30 @2) + (16:54 @3) + (3:14 @4) + (1:44 @5) 27.73 km (22.2 kph) +305m
ahr:120 max:172

Foot is feeling much better. I can do single leg jump squats pain free, which is usually my test to see if I can return to running.

Even so I'm not going to run until a test run on Friday morning because the trip to Montana is going to be quite intense.

Going to aqua jog tomorrow, but it's amazing how easy it is to find time to cross train when you just decide to get around on a push bike.

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