Attackpoint - performance and training tools for orienteering athletes

Training Log: VinceN-K

In the last 7 days:

activity	#	time	miles		km		+m
Cycling (commute)	13	3:47:07	40.54	(10.7/h)	65.24	(17.2/h)	539
Trail Running	5	3:03:26	19.74	(9:17)	31.77	(5:46)	498
Forest Orientering	1	53:40	4.84	(11:05)	7.8	(6:53)	340	16 /	22c	72%
Total	18	7:44:13	65.12	(7:08)	104.81	(4:26)	1377	16 /	22c	72%
[1-5]	18	7:35:16

1:51

0:00

Thursday Apr 2

8 AM

Cycling (commute) 19:18 5.9 km (18.3 kph) +30m
ahr:126 max:159

JK journey started

Wednesday Apr 1

8 AM

Cycling (commute) 17:10 5.57 km (19.5 kph) +30m
ahr:113 max:132

3 PM

Cycling (commute) 24:40 5.72 km (13.9 kph) +61m
ahr:119 max:137

Trail Running 53:24 [3] 10.0 km (5:20 / km) +121m 5:02 / km
ahr:122 max:165 shoes: Altra Experience Flow

Easy run, off to the JK tomorrow

Tuesday Mar 31

8 AM

Cycling (commute) 17:39 5.59 km (19.0 kph) +30m
ahr:125 max:159

1 PM

Cycling (commute) 20:00 [3] 5.6 km (16.8 kph) +50m

ride home - watch died

2 PM

Trail Running 55:20 11.0 km (5:02 / km) +144m 4:43 / km
ahr:161 max:188 shoes: Altra Experience Flow

Easy run with fartlek

Legs feeling good, last bit of speed before the weekend however did get a massive stitch halfway through - had to stop for a few minutes to get the pain level down, no clue what caused it
2:00, 0.55km, 3:51min/km (with a style midway)
2:49, 0.73km, 3:49min/km
2:15, 0.59km, 3:54min/km
3:06, 0.77, 4:01min/km
1:54, 0.48km, 4:06min/km

Monday Mar 30

7 AM

Cycling (commute) 16:56 5.53 km (19.6 kph) +30m
ahr:132 max:152

3 PM

Cycling (commute) 18:46 4.76 km (15.2 kph) +55m
ahr:115 max:140

Sunday Mar 29

9 AM

Cycling (commute) 11:17 3.45 km (18.3 kph) +26m
ahr:120 max:139

10 AM

Trail Running warm up/down 22:57 [3] 1.77 km (12:57 / km) +40m 11:37 / km
ahr:111 max:165 shoes: Inov8 New twin spike

Warmup stretches and drills

11 AM

Forest Orientering race (NGOC League) 53:40 **** 7.8 km (6:53 / km) +340m 5:39 / km
ahr:173 max:186 spiked:16/22c shoes: Inov8 New twin spike

NGOC League @Cooper's Hill

No rolling down the cheese hill unfortunately
Run was going so good until brain went blank and did a 3.5min mistake, other than that and 2 route choices run was clean
Last one before JK

12 PM

Trail Running warm up/down 9:45 [2] 1.0 km (9:44 / km) +69m 7:14 / km
ahr:143 max:161

Cooldown with a new guy I ran with

1 PM

Cycling (commute) 14:01 3.5 km (15.0 kph) +24m
ahr:114 max:133