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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Rich

In the 7 days ending Mar 4, 2018:

activity # timemileskm+m
  Orienteering12 11:58:53 52.35(13:44) 84.25(8:32) 1032
  Running7 2:53:27 18.25(9:30) 29.37(5:54) 271
  Total13 14:52:20 70.6(12:38) 113.63(7:51) 1303
  [1-5]13 13:28:44

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MoTuWeThFrSaSu

Sunday Mar 4, 2018 #

8 AM

Orienteering 44:46 intensity: (2:03 @0) + (15:48 @1) + (24:13 @2) + (2:42 @3) 5.47 km (8:11 / km) +82m 7:37 / km
ahr:125 max:144 shoes: Inov8 X Talon 212 (5)

Forgot to pick up my O shoes so had to run around in trainers. Took it easy so I didn't break my neck on the rocks. Luckily underfoot it was not too bad and took it steady. Went for a bit of a run the second half instead after I had taken in the best of the terrain (which was good technical rock/mining.
12 PM

Orienteering 56:20 intensity: (31 @0) + (6:21 @1) + (25:38 @2) + (23:50 @3) 6.46 km (8:43 / km) +118m 7:59 / km
ahr:136 max:153 shoes: Inov8 X Talon 212 (5)

Last session before heading to the airport - just me and Kalle. Really nice session to finish on - short/middle length legs on intricate mining and rock areas. Mainly going pretty well; just a couple of small wobbles.

Saturday Mar 3, 2018 #

8 AM

Orienteering 1:37:54 intensity: (21:07 @0) + (39:28 @1) + (30:01 @2) + (7:18 @3) 9.47 km (10:21 / km) +65m 10:00 / km
ahr:116 max:149 shoes: Inov8 X Talon 212 (5)

5 PM

Orienteering warm up/down 6:56 intensity: (41 @0) + (3:37 @1) + (2:38 @2) 0.96 km (7:13 / km)
ahr:120 max:139 shoes: Inov8 X Talon 212 (5)

Orienteering intervals (Night Caps) 1:00:49 intensity: (18:21 @0) + (11:02 @1) + (9:59 @2) + (11:38 @3) + (9:49 @4) 4.04 km (15:02 / km) +144m 12:46 / km
ahr:122 max:167 shoes: Inov8 X Talon 212 (5)

From the top of a beast of a hill so was a good hill reps session. My first control was one of the most technical legs I think I have even run. Hung the hat in the right place at the third time of asking after losing ~7mins. Most had a similar issue here - rest were fine.

Orienteering warm up/down 10:17 intensity: (4:50 @0) + (4:22 @1) + (59 @2) + (1 @3) + (5 @5) 1.01 km (10:09 / km) +5m 9:54 / km
ahr:103 max:202 shoes: Inov8 X Talon 212 (5)

Friday Mar 2, 2018 #

9 AM

Orienteering 1:06:19 intensity: (5:27 @0) + (5:39 @1) + (15:58 @2) + (36:59 @3) + (2:16 @4) 9.29 km (7:08 / km) +154m 6:36 / km
ahr:136 max:160 shoes: Inov8 X Talon 212 (5)

3 PM

Running warm up/down 7:56 intensity: (16 @0) + (1:31 @1) + (5:13 @2) + (56 @3) 1.4 km (5:40 / km)
ahr:129 max:141 shoes: Inov8 X Talon 212 (5)

Orienteering intervals 1:32:36 intensity: (1:02 @0) + (15:52 @1) + (22:15 @2) + (26:15 @3) + (27:09 @4) + (3 @5) 13.11 km (7:04 / km) +133m 6:43 / km
ahr:142 max:171 shoes: Inov8 X Talon 212 (5)

Thursday Mar 1, 2018 #

9 AM

Running warm up/down 19:04 intensity: (16 @0) + (6:31 @1) + (11:49 @2) + (28 @3) 3.69 km (5:10 / km)
ahr:128 max:140 shoes: Inov8 X Talon 212 (5)

Orienteering long 1:31:30 intensity: (2:04 @0) + (24:04 @1) + (50:46 @2) + (14:36 @3) 10.45 km (8:45 / km) +191m 8:01 / km
ahr:130 max:152 shoes: Inov8 X Talon 212 (5)

Running warm up/down 30:54 intensity: (1 @0) + (2:06 @1) + (22:05 @2) + (6:42 @3) 6.02 km (5:08 / km) +95m 4:46 / km
ahr:135 max:149 shoes: Inov8 X Talon 212 (5)

3 PM

Running warm up/down 9:12 intensity: (1:55 @0) + (4:49 @1) + (2:28 @2) 1.16 km (7:55 / km) +3m 7:49 / km
ahr:114 max:129 shoes: Inov8 Trailtalon 250

Orienteering (Cave O) 35:06 intensity: (4:31 @0) + (16:08 @1) + (11:27 @2) + (3:00 @3) 3.74 km (9:23 / km) +10m 9:16 / km
ahr:119 max:153 shoes: Inov8 Trailtalon 250

Running warm up/down 5:01 intensity: (1 @1) + (5:00 @2) 0.77 km (6:33 / km) +1m 6:30 / km
ahr:131 max:137 shoes: Inov8 Trailtalon 250

7 PM

Running warm up/down 5:22 intensity: (37 @0) + (3:17 @1) + (1:28 @2) 0.85 km (6:18 / km)
ahr:116 max:135 shoes: Inov8 X Talon 212 (5)

Orienteering (Night O) 29:24 intensity: (2:11 @0) + (8:31 @1) + (4:48 @2) + (10:44 @3) + (3:10 @4) 3.36 km (8:45 / km) +3m 8:43 / km
ahr:133 max:165 shoes: Inov8 X Talon 212 (5)

Running warm up/down 5:38 intensity: (46 @0) + (4:37 @1) + (15 @2) 1.02 km (5:31 / km) +28m 4:51 / km
ahr:116 max:126 shoes: Inov8 X Talon 212 (5)

Wednesday Feb 28, 2018 #

9 AM

Running 6:49 [2] 1.18 km (5:47 / km) +10m 5:33 / km
shoes: Inov8 X Talon 212 (5)

Orienteering intervals 8:06 [5] 1.34 km (6:04 / km)
shoes: Inov8 X Talon 212 (5)

Orienteering intervals 30:50 intensity: (7:00 @0) + (23:50 @5) 5.06 km (6:06 / km) +3m 6:05 / km
shoes: Inov8 X Talon 212 (5)

Running warm up/down 3:34 [1] 0.66 km (5:26 / km) +5m 5:14 / km
shoes: Inov8 X Talon 212 (5)

Orienteering 11:51 [3] 1.54 km (7:41 / km) +20m 7:13 / km
shoes: Inov8 X Talon 212 (5)

Running warm up/down 1:47 [2] 0.28 km (6:29 / km) +2m 6:15 / km
shoes: Inov8 X Talon 212 (5)

Orienteering 14:04 [2] 2.04 km (6:55 / km)
shoes: Inov8 X Talon 212 (5)

3 PM

Running warm up/down 18:47 intensity: (1:38 @0) + (12:01 @1) + (5:08 @2) 2.52 km (7:27 / km) +44m 6:51 / km
ahr:117 max:138 shoes: Inov8 X Talon 212 (5)

Orienteering intervals 32:42 intensity: (2:23 @0) + (6:53 @1) + (4:47 @2) + (7:47 @3) + (10:43 @4) + (9 @5) 3.9 km (8:23 / km) +18m 8:12 / km
ahr:139 max:170 shoes: Inov8 X Talon 212 (5)

Running warm up/down 26:45 intensity: (53 @0) + (18:28 @1) + (6:10 @2) + (1:14 @3) 3.1 km (8:38 / km) +71m 7:45 / km
ahr:121 max:144 shoes: Inov8 X Talon 212 (5)

Tuesday Feb 27, 2018 #

7 PM

Orienteering 29:23 intensity: (4:43 @0) + (7:54 @1) + (9:42 @2) + (5:18 @3) + (55 @4) + (51 @5) 3.03 km (9:43 / km) +86m 8:30 / km
ahr:140 max:207 shoes: Inov8 X Talon 212 (5)

Monday Feb 26, 2018 #

5 PM

Running 32:38 intensity: (20 @0) + (7:59 @1) + (24:19 @2) 6.73 km (4:51 / km) +12m 4:48 / km
ahr:127 max:137 shoes: NB Fresh Foam Zante V2

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