Attackpoint - performance and training tools for orienteering athletes

Training Log: DouglasM

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	2	2:35:16	17.43	(8:55)	28.05	(5:32)	659	174.2
Orienteering	2	1:19:47	7.92	(10:04)	12.75	(6:15)		81.6
Virtual Cycling	1	1:03:40						31.8
Cycling	3	1:02:08	13.49	(13.0/h)	21.71	(21.0/h)	133	49.6
S&C/Stretching	3	44:10						4.7
Total	9	6:45:01	38.84		62.5		792	342.0
[1-5]	9	5:52:56

1:33

0:00

Thursday Apr 2

5 PM

Cycling 39:43 15.6 km (23.6 kph) +81m
ahr:134 max:167

Canal spin. Nice and easy before the weekend. Maybe a cold coming on. I'm better physically shape than the lakes but ankle still not 100%, hardly tender to touch anymore but can feel it if extended, hopefully I forget about it during the races to some extent.

11 PM

S&C/Stretching 15:55
ahr:69 max:113

Wednesday Apr 1

5 PM

S&C/Stretching 7:47
ahr:83 max:101

Cycling 4:54 1.77 km (21.7 kph)
ahr:136 max:159

Orienteering 45:33 5.03 km (9:04 / km)
ahr:131 max:174 shoes: Vj Bolds

Invoc easter o fun. Connect 4 vs Henrik, lost on tactics and the fact I ran into a fence. Hand a bit bruised but a lot better on Thursday.

Cycling 9:15 2.03 km (13.2 kph) +24m
ahr:112 max:165

Tuesday Mar 31

6 PM

Orienteering 34:14 7.72 km (4:26 / km)
ahr:157 max:182 shoes: Boston 12s

Some sprint O in Milton on the loops I missed last week then 3x45s hard. 1st loop as just did as normal sprint, trying to keep pace and effort high which I kind of managed then second one did quite easy with a bit of map memory (although I have run round the area are lots so made it easier, took some unfamiliar routes though just to try). Gives me a bit more practice going into jk at practicing reading sprint mal and all the changes of direction which I'm not great at.

Monday Mar 30

9 PM

Virtual Cycling 1:03:40 [1]

Zwift - very very easy only 120W avg as was trying to revise a bit.

Sunday Mar 29

12 PM

Running 1:30:07 15.47 km (5:49 / km) +342m 5:15 / km
ahr:141 max:182 shoes: VJ Irocks

Long run with tiny bit of hard terrain running. Weather been a bit demoralising so not the most fun. Happy with this week of training though body not completely used to it.