Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Apr 3, 2022:

activity # timemileskm+m
  Running6 2:11:45 14.22(9:16) 22.89(5:45) 120
  Orienteering3 1:42:38 8.53(12:02) 13.73(7:28) 342
  Weights1 45:00
  Total7 4:39:23 22.76 36.62 463
  [1-5]7 4:09:58

«»
1:00
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 3, 2022 #

11 AM

Running warm up/down 12:11 intensity: (50 @0) + (2:13 @1) + (7:54 @2) + (1:14 @3) 1.65 km (7:23 / km) +120m 5:25 / km
ahr:126 max:146 shoes: inov-8 x talons

Orienteering 41:35 intensity: (1:45 @0) + (1:45 @1) + (1:49 @2) + (17:03 @3) + (17:51 @4) + (1:22 @5) **** 4.98 km (8:21 / km) +117m 7:28 / km
ahr:144 max:171 shoes: inov-8 x talons

Aimed to cruise around the M55S course at Dukeshouse Wood, but maybe pushed a touch harder at times than I really wanted to. Good fun again, though.

Running 3:44 intensity: (13 @0) + (13 @1) + (36 @2) + (1:26 @3) + (1:16 @4) 0.51 km (7:17 / km)
ahr:140 max:155

Saturday Apr 2, 2022 #

11 AM

Running warm up/down 5:44 intensity: (1:55 @0) + (3:41 @1) + (8 @2) 0.61 km (9:28 / km)
ahr:111 max:123 shoes: inov-8 x talons

Orienteering 29:56 intensity: (40 @0) + (22 @1) + (27 @2) + (19:15 @3) + (9:12 @4) *** 4.36 km (6:52 / km) +100m 6:10 / km
ahr:144 max:156 shoes: inov-8 x talons

Cruise round the Green course at Shaftoe Crags - great fun!

Thursday Mar 31, 2022 #

1 PM

Running warm up/down 11:18 intensity: (5:52 @0) + (4:22 @1) + (1:04 @2) 1.01 km (11:12 / km)
ahr:109 max:130 shoes: Adidas Adizero

Running 1:33 intensity: (20 @0) + (5 @1) + (19 @2) + (49 @3) 0.38 km (4:02 / km)
ahr:126 max:141

Running 1:35 intensity: (18 @0) + (15 @1) + (24 @2) + (38 @3) 0.41 km (3:51 / km)
ahr:125 max:140

Running 1:35 intensity: (10 @0) + (15 @1) + (36 @2) + (34 @3) 0.43 km (3:44 / km)
ahr:129 max:147

Running 44 intensity: (17 @0) + (7 @1) + (20 @2) 0.2 km (3:44 / km)
ahr:117 max:133

Running 44 intensity: (19 @1) + (12 @2) + (13 @3) 0.2 km (3:37 / km)
ahr:125 max:142

Running warm up/down 5:46 intensity: (1:42 @0) + (51 @1) + (1:15 @2) + (1:15 @3) + (43 @4) 0.48 km (12:07 / km)
ahr:125 max:155 shoes: Adidas Adizero

6 PM

Running warm up/down 5:54 intensity: (1:59 @0) + (1:47 @1) + (2:08 @2) 0.72 km (8:10 / km)
ahr:115 max:130 shoes: inov-8 x talons

Orienteering 22:06 intensity: (2:01 @0) + (2:26 @1) + (4:01 @2) + (7:08 @3) + (6:30 @4) *** 3.5 km (6:19 / km) +86m 5:37 / km
ahr:137 max:161 shoes: inov-8 x talons

Cruise around LOG's Spring series Technical course on South Common.

Orienteering warm up/down 9:01 intensity: (3:28 @0) + (2:04 @1) + (1:37 @2) + (1:52 @3) 0.89 km (10:04 / km) +39m 8:16 / km
ahr:118 max:146 shoes: inov-8 x talons

Wednesday Mar 30, 2022 #

3 PM

Weights 45:00 [1]

Gym session changing up to some power and plyo stuff. Working on 4 exercises (4 sets of 8 power reps), with plyo exercises too, warm up and then warm down

Tuesday Mar 29, 2022 #

6 PM

Running intervals 46:25 intensity: (1:49 @0) + (6:33 @1) + (19:43 @2) + (16:56 @3) + (1:24 @4) 10.12 km (4:35 / km)
ahr:131 max:152 shoes: Adidas Adizero

Warm up for 7mins and then into reps (20x200m@16.6kph) with ~1 min recoveries at 10.5kph, followed by 6 minute warm down

Monday Mar 28, 2022 #

4 PM

Running 34:32 intensity: (6:06 @0) + (28:19 @1) + (7 @2) 6.18 km (5:36 / km)
ahr:112 max:123 shoes: Adidas Adizero

Easy session around the usual Scothern loop

« Earlier | Later »