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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: adventuretom

In the 7 days ending Aug 3, 2021:

activity # timemileskm+m
  Cycling3 2:28:36 26.78(5:33) 43.1(3:27) 41
  Road Running4 2:02:05 13.7(8:55) 22.04(5:32) 22
  Orienteering3 1:22:32 8.44(9:47) 13.58(6:05) 67
  Gym Workout - Strength2 1:00:00
  Running Warmup2 22:26 0.62 1.0
  Trail Running2 8:20 0.89(9:25) 1.42(5:51) 3
  Gym Workout - Flexibility1 5:00
  Total11 7:28:59 50.42 81.14 133
  [1-5]11 7:14:29

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WeThFrSaSuMoTu

Tuesday Aug 3, 2021 #

Note

Training plan for Tuesday, August 3, 2021

AM
Rest

PM
Club Race - LeBreton Flats
~60m minutes race, warmup and cool down
4 PM

Cycling 54:58 intensity: (12:35 @0) + (25:07 @1) + (17:05 @2) + (11 @3) 17.57 km (3:08 / km) +1m 3:08 / km
ahr:128 max:155

Warmup bike to LeBreton via Lincoln Fields
6 PM

Running Warmup 5:00 [1]

Road Running 11:55 intensity: (20 @0) + (43 @1) + (1:37 @2) + (6:34 @3) + (2:41 @4) 2.14 km (5:35 / km) +11m 5:26 / km
ahr:159 max:175

Warm up run pre-race

Road Running 3:48 intensity: (2 @1) + (23 @2) + (45 @3) + (2:38 @4) 0.65 km (5:52 / km) +9m 5:29 / km
ahr:167 max:175

Warmup run pre-race

Orienteering 27:35 intensity: (2:12 @1) + (6 @2) + (51 @3) + (23:19 @4) + (1:07 @5) 4.46 km (6:11 / km) +26m 6:00 / km
ahr:178 max:189

Club Race: LeBreton Flats
7 PM

Cycling 1:07:43 intensity: (19 @0) + (19:17 @1) + (43:38 @2) + (4:29 @3) 16.77 km (4:02 / km) +30m 4:00 / km
ahr:140 max:165

Bike back from LeBreton

Long - Splits

Monday Aug 2, 2021 #

12 AM

Note
(rest day)

Training Plan for Monday, August 2, 2021
Complete rest day
8 PM

Running Warmup 11:00 [1]

Road Running race (Time Trial) 22:25 [4] 5.0 km (4:29 / km)

Recent time trials:
Monday, August 2, 2021: 22:25 (5K)

Running Warmup warm up/down 6:26 [3] 1.0 km (6:26 / km)

Cooldown

Road Running 11:21 [2] 2.11 km (5:23 / km)

Warm up run

Sunday Aug 1, 2021 #

12 AM

Note

Training Plan for Sunday, August 1, 2021
- AM -
45-50 min easy trail or terrain run
- PM -
Rest
12 PM

Road Running 1:00:32 [3] 10.0 km (6:03 / km)

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

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