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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: zac h

In the 7 days ending Mar 3, 2019:

activity # timemileskm+m
  Orienteering5 4:43:18 26.23(10:48) 42.21(6:43) 495
  Running - Trail / Road8 4:01:25 25.89(9:19) 41.67(5:48) 252
  Stretching/Rolling/Core5 1:05:23
  Gym1 57:04
  Cross Training1 30:11
  Total14 11:17:21 52.12 83.87 747
  [1-5]10 9:27:10

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MoTuWeThFrSaSu

Sunday Mar 3, 2019 #

10 AM

Running - Trail / Road 12:34 intensity: (3:08 @0) + (7:41 @1) + (1:45 @2) 1.56 km (8:02 / km) +1m 8:00 / km
ahr:107 max:128

Orienteering 1:00:39 intensity: (2 @0) + (12 @1) + (2:52 @2) + (50:35 @3) + (6:57 @4) + (1 @5) 11.91 km (5:06 / km) +45m 5:00 / km
ahr:159 max:178

Quickroute

Running - Trail / Road 3:54 intensity: (4 @0) + (3:11 @1) + (39 @2) 0.63 km (6:10 / km)
ahr:116 max:122

Saturday Mar 2, 2019 #

10 AM

Running - Trail / Road 4:46 intensity: (9 @0) + (13 @1) + (4:24 @2) 0.83 km (5:44 / km) +21m 5:06 / km
ahr:133 max:146

Orienteering 49:55 intensity: (37 @0) + (10:57 @1) + (37:34 @2) + (47 @3) 5.66 km (8:49 / km) +26m 8:37 / km
ahr:129 max:153

5 PM

Running - Trail / Road 13:34 intensity: (2:45 @0) + (3:45 @1) + (7:04 @2) 1.84 km (7:23 / km)
ahr:117 max:148 shoes: Icebug7s

Orienteering 57:34 intensity: (7 @1) + (19 @2) + (19:48 @3) + (37:20 @4) 9.27 km (6:12 / km) +215m 5:34 / km
ahr:166 max:173 shoes: Icebug7s

Quickroute

Running - Trail / Road 3:40 intensity: (1:56 @1) + (1:43 @2) + (1 @3) 0.51 km (7:07 / km)
ahr:120 max:150 shoes: Icebug7s

Friday Mar 1, 2019 #

9 AM

Stretching/Rolling/Core 7:33 [0]

8 PM

Running - Trail / Road 6:48 intensity: (6 @0) + (2:52 @1) + (3:33 @2) + (17 @3) 1.05 km (6:27 / km) +7m 6:15 / km
ahr:122 max:153 shoes: Icebug7s

Orienteering 46:26 intensity: (11 @0) + (16 @1) + (8 @2) + (1:10 @3) + (42:06 @4) + (2:35 @5) 8.05 km (5:46 / km) +143m 5:18 / km
ahr:171 max:179 shoes: Icebug7s

Quickroute

Running - Trail / Road 5:36 intensity: (16 @1) + (5:20 @2) 0.98 km (5:43 / km)
ahr:131 max:141 shoes: Icebug7s

Thursday Feb 28, 2019 #

12 PM

Stretching/Rolling/Core 20:41 [1]

6 PM

Running - Trail / Road 51:33 intensity: (2:31 @0) + (9:54 @1) + (18:38 @2) + (16:49 @3) + (3:41 @4) 10.55 km (4:53 / km) +18m 4:51 / km
ahr:137 max:170 shoes: Pgs35 White

Interwals with club
3*(6min [1], 1min [2])
Racing a lot at the weekend so took these super relaxed. Managed to keep HR below 170 for all reps.
10 PM

Stretching/Rolling/Core 7:56 [0]

Wednesday Feb 27, 2019 #

11 AM

Running - Trail / Road 27:28 intensity: (1:50 @0) + (6:22 @1) + (18:41 @2) + (35 @3) 5.45 km (5:02 / km) +62m 4:46 / km
ahr:123 max:152 shoes: Asics Gel Blue

6 PM

Running - Trail / Road 5:07 intensity: (19 @0) + (1:23 @1) + (2:08 @2) + (1:17 @3) 0.83 km (6:08 / km) +26m 5:19 / km
ahr:142 max:166

Orienteering 1:02:07 intensity: (9 @0) + (4:15 @1) + (47:40 @2) + (10:03 @3) 6.47 km (9:36 / km) +66m 9:08 / km
ahr:138 max:162

Night Orienteering session with Lidingo (to celebrate someones birthday). Orienteering okay but some huge misses.
C • "Orienteering okay" 3

Running - Trail / Road 4:23 intensity: (3:57 @2) + (26 @3) 0.73 km (6:03 / km) +21m 5:17 / km
ahr:134 max:151

Orienteering 6:37 intensity: (20 @1) + (3:40 @2) + (2:37 @3) 0.85 km (7:47 / km)
ahr:146 max:157

MicrO

Tuesday Feb 26, 2019 #

11 AM

Cross Training 30:11 intensity: (7:33 @0) + (11:17 @1) + (11:21 @2)
ahr:111 max:139

Gym 57:04 intensity: (40:40 @0) + (15:43 @1) + (41 @2)
ahr:89 max:124

10 PM

Stretching/Rolling/Core 14:17 [0]

Monday Feb 25, 2019 #

12 PM

Stretching/Rolling/Core 14:56 [0]

5 PM

Running - Trail / Road 16:23 intensity: (3:23 @1) + (13:00 @2) 2.95 km (5:34 / km) +43m 5:11 / km
ahr:128 max:140

Running - Trail / Road 1:08:34 intensity: (5:25 @0) + (14:40 @1) + (13:58 @2) + (8:45 @3) + (25:46 @4) 10.8 km (6:21 / km)
ahr:142 max:175 shoes: Pgs35 White

10*1000m [2]
Indoors. Aiming for 3:20s. Was within range 3:17-3:20 for all reps.
3:20, 20, 19, 19, 19, 19, 19, 17, 19, 17
Hard session but always felt in control. Not many out tonight so on own for most.
C • Phat 2

Running - Trail / Road 17:05 intensity: (1:13 @1) + (15:52 @2) 2.93 km (5:49 / km) +54m 5:20 / km
ahr:130 max:142

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