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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: adventuretom

In the 7 days ending Jul 31, 2021:

activity # timemileskm+m
  Road Running3 1:21:21 8.21(9:54) 13.22(6:09) 2
  Orienteering3 1:19:14 7.93(10:00) 12.76(6:13) 41
  Gym Workout - Strength3 1:15:00
  Cycling1 25:55 5.44(4:46) 8.76(2:58) 10
  Trail Running3 22:14 2.3(9:41) 3.69(6:01) 4
  Armchair-O1 20:00
  Gym Workout - Flexibility2 15:00
  Running Warmup1 12:00
  Total11 5:30:44 23.88 38.43 57
  [1-5]10 5:08:24

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Saturday Jul 31, 2021 #

12 AM

Note

Training Plan for Saturday, July 31, 2021
- AM -
45 minute aerobic exercise - any mode
- PM -
Rest
10 PM

Note
(rest day)

Didn't plan my schedule well today so I had to switch Monday's rest day and today's run from the training plan

Friday Jul 30, 2021 #

Note

Training Plan for Friday, July 30, 2021
- AM -
Rest
- PM -
strength and conditioning workout - body weight - high # of reps - 30 minutes

Gym Workout - Strength 30:00 [2]

Thursday Jul 29, 2021 #

Note

Training Plan for Thursday, July 29, 2021
- AM -
Rest
- PM -
Club Thursday Orienteering Practice at Carleton University
Duration: Approximately 1 hour of total training (warm-up, training)
6 PM

Trail Running 4:19 intensity: (32 @0) + (29 @1) + (1:14 @2) + (2:04 @3) 0.79 km (5:29 / km) +2m 5:25 / km
ahr:142 max:158

Orienteering 24:38 intensity: (13 @0) + (2:19 @1) + (2:05 @2) + (7:08 @3) + (12:53 @4) 4.19 km (5:53 / km) +25m 5:43 / km
ahr:166 max:179

7 PM

Orienteering 30:19 intensity: (11 @0) + (2:15 @1) + (1:38 @2) + (22:21 @3) + (3:54 @4) 4.93 km (6:09 / km) +16m 6:03 / km
ahr:162 max:176

8 PM

Trail Running 4:01 intensity: (10 @1) + (1:00 @2) + (2:51 @3) 0.64 km (6:18 / km) +1m 6:15 / km
ahr:154 max:162

Wednesday Jul 28, 2021 #

Note

Training Plan for Wednesday, July 28, 2021
- AM -
30 minutes of aerobic exercise - any mode
- PM -
Strength and conditioning workout with body weight, high number of reps
Duration: 30 minutes

Gym Workout - Strength 30:00 [2]

Gym Workout - Flexibility 5:00 [1]

Roller workout 2/4
7 AM

Road Running 12:04 intensity: (20 @0) + (1:42 @1) + (9:25 @2) + (37 @3) 2.15 km (5:37 / km) +2m 5:36 / km
ahr:146 max:154

Cycling 25:55 [1] 8.76 km (2:58 / km) +10m 2:57 / km
ahr:117 max:139

Tuesday Jul 27, 2021 #

Note

Training Plan for Tuesday, July 27, 2021
- AM -
Rest
- PM -
Club Tuesday Sprint Race at Carine Wilson SS
Duration: Approximately 1 hour of total training (warm-up, race, cool down)
6 PM

Running Warmup 12:00 [1]

Orienteering 24:17 intensity: (31 @0) + (21 @1) + (18 @2) + (4:54 @3) + (18:13 @4) 3.64 km (6:40 / km)
ahr:175 max:186

Road Running warm up/down 5:30 intensity: (33 @0) + (28 @1) + (2:45 @2) + (1:44 @3) 0.87 km (6:18 / km)
ahr:145 max:168

7 PM

Trail Running warm up/down 13:54 intensity: (1:18 @1) + (2:09 @2) + (10:27 @3) 2.27 km (6:08 / km) +1m 6:07 / km
ahr:153 max:159


Long - Splits

Monday Jul 26, 2021 #

Note
(rest day)

Training Plan: Monday, July 26, 2021

Complete rest day

Armchair-O 20:00 [0]

Studying the Rockcliffe Park race from last week
9 PM

Gym Workout - Flexibility 10:00 [1]

Roller workout 1/4

Sunday Jul 25, 2021 #

Note

Training Plan: Sunday, July 25, 2021

AM
45-50 min easy trail or terrain run

PM
Rest
3 PM

Road Running 1:03:47 [3] 10.2 km (6:15 / km)

Gym Workout - Strength 15:00 [1]

Installing a deck at the cottage! Repeating lifts many, many times to adjust blocks underneath :)

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