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Attackpoint - performance and training tools for orienteering athletes

Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running (road)2 1:40:16 10.21(9:49) 16.44(6:06) 144
  Orienteering1 1:19:43 6.6(12:05) 10.61(7:31) 221
  Strength1 1:02:18
  Total4 4:02:17 16.81 27.05 365
  [1-5]4 3:49:03
averages - sleep:7.8 weight:80.4kg
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Sunday Jul 23 #

10 AM

Running (road) warm up/down 16:04 intensity: (5:04 @0) + (9:04 @1) + (1:09 @2) + (31 @3) + (16 @4) 2.3 km (6:59 / km) +74m 6:01 / km
ahr:122 max:162 shoes: VJ Bold

First walk then jog then yikes maybe I'm late run to the start of o-ringen day one. Pretty warm out.
11 AM

Orienteering 1:19:43 intensity: (3 @0) + (16 @1) + (5 @2) + (6:10 @3) + (42:28 @4) + (30:41 @5) 10.61 km (7:31 / km) +221m 6:48 / km
ahr:169 max:182 shoes: VJ Bold

O-ringen Day 1: H21-1

Started kinda hard actually though the splits don't really show that, quick enough on the downhill to 4 I suppose. Suffered later on. Especially uphill to 6. Then was silly on 7, misjudging my distance terribly. Clean after that but was well tired by the end. Punched the second last with a guy and raced him to the finish though he stayed ahead. Fun but hot.

Thursday Jul 20 #

8 AM

Note
slept:7.5 weight:80.8kg

Arms are pretty sore this morning. It was a full body workout yesterday.

Was putting up splits from WOC on AP. Was going to do the relay but decided that the results from leg 3 are such a mess it's a bit nonsense. Everything not relay should be up now though. Apparently sprints and AP don't get on fantastically. Winsplits includes decimals in the time but AP doesn't accept that in xml format so I had to modify some stuff.

Wednesday Jul 19 #

8 AM

Note
slept:8.0 weight:80.3kg

8 PM

Strength 1:02:18 [1]

In what appears to be a quest to maximise the number of colours on my log, this evening I went to the nearby Parkour gym. Yes, in Sweden's love of outdoor gyms, one of them is specifically designed for Parkour. This involved jumping over things, between things on onto things along with climbing things and swinging from things which was pretty hard work overall. Built up quite the sweat. Good fun though and nice to do something different. I did get hilariously stuck trying to jump over a 10ft high wall where I got my feet over but then my hands slipped so I was just hanging by the knees. Also bashed my shin off a metal bar which wasn't super pleasant..

Tuesday Jul 18 #

8 AM

Note
slept:8.0 weight:80.2kg

5 PM

Running (road) warm up/down 23:55 intensity: (8:06 @0) + (10:28 @1) + (1:03 @2) + (4:04 @3) + (14 @4) 3.64 km (6:34 / km) +26m 6:21 / km
ahr:133 max:174 shoes: Asics Hyper Speed 6 2016

Jog over to KG first to meet up with the people there and have some extra time outside in the sun. Feeling a bit heavy. Then back to Stadskogen basically the same way, but it also turned out I was the only person who knew the way so good thing I went! Then some drills and strides. Not feeling springy.

Running (road) intervals 48:06 intensity: (1 @0) + (33 @1) + (3:53 @2) + (6:19 @3) + (11:39 @4) + (25:41 @5) 8.82 km (5:27 / km) +44m 5:19 / km
ahr:168 max:179 shoes: Asics Hyper Speed 6 2016

2x5mins 3 rest, 2x4mins 2x3mins 2 rest, 2x2mins 1x1min, 1 rest

Well this was humbling. Went mostly to socialise but the body was not playing ball. Well, except for my HR. Highest HR since I don't know when, but I wasn't going fast. At the back of the group pretty much always and had to skip part of the second 4.

Running (road) warm up/down 12:11 [2] 1.67 km (7:16 / km)
shoes: Asics Hyper Speed 6 2016

Jog towards home with the group, then Ross and Rassmus, then just Rassmus. Seemed to recover pretty well but had a nice lie down on the sitting room floor when I got home. That was good.

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Training Targets

Nov 1 – Oct 31 (365d)
Year goal.
Running
+ O-training
+ Orienteering
+ Running (off-road)
+ Running (road)
+ Running (Hills)
+ O-training (technique)
+ XC Skiing
400:00:003500km2700c
actual:245:38:0761%2151.8km61%1537c56%
projected:338:19:4084%2963.8km84%2117c78%

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