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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdventureGirl!

In the 7 days ending Jun 3, 2017:

activity # timemileskm+m
  Orienteering6 3:10:02 14.81(12:50) 23.83(7:58) 254
  Running6 2:01:23 9.91(12:15) 15.95(7:37) 30
  Road running 2 1:15:00 7.4(10:08) 11.91(6:18) 55
  Core2 55:05
  Cycling2 55:00
  Stretching2 15:00
  Total14 8:31:30 32.12 51.69 339
  [1-5]13 8:15:53

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SuMoTuWeThFrSa

Saturday Jun 3, 2017 #

6 PM

Road running warm up/down 18:00 intensity: (1:23 @1) + (9:44 @2) + (6:53 @3) 2.14 km (8:24 / km) +3m 8:20 / km
ahr:147 max:176 shoes: NB Vazee Summit

About 11mins running and the rest is dynamics/drills

Orienteering race (Sprint ) 18:51 intensity: (1:31 @2) + (13:47 @3) + (3:33 @4) 3.83 km (4:55 / km) +3m 4:54 / km
ahr:168 max:192 shoes: NB Vazee Summit

SM public race #2 - ran the Open course which was the same as the D21 final. Tricky fences and wide routechoices... the ones I took were debabtable ...
Legs are tired so I didn't push 100% today. Gotta save up for the relay tomorrow!
C • Analysis 4

Road running warm up/down 6:00 intensity: (28 @1) + (5:32 @2) 1.05 km (5:43 / km)
ahr:150 max:157 shoes: NB Vazee Summit

Friday Jun 2, 2017 #

3 PM

Running warm up/down 40:01 intensity: (17 @0) + (7:53 @1) + (26:18 @2) + (5:33 @3) 4.79 km (8:21 / km) +3m 8:20 / km
ahr:139 max:172 shoes: Saucony Guide 10

25mins running and the rest is drills/dynamics

Orienteering race (Sprint ) 13:01 intensity: (28 @1) + (7:35 @2) + (4:58 @3) 2.81 km (4:38 / km) +4m 4:36 / km
ahr:154 max:166 shoes: Saucony Guide 10

Public race at the SM sprint in Örebro - went well! Legs are tired.

Still don't think my heart rate zones are right...

Running warm up/down 5:21 intensity: (7 @1) + (1:01 @2) + (4:13 @3) 0.87 km (6:09 / km) +3m 6:03 / km
ahr:159 max:175 shoes: Saucony Guide 10

Thursday Jun 1, 2017 #

2 PM

Core 25:00 [2]

6 PM

Orienteering 1:01:00 intensity: (2:35 @1) + (44:25 @2) + (14:00 @3) 6.69 km (9:07 / km) +45m 8:49 / km
ahr:148 max:174

Wednesday May 31, 2017 #

Cycling 10:00 [1]

Way back was lots of uphill
C • Hills 3
12 PM

Orienteering (Micro sprint ) 14:52 intensity: (2:55 @1) + (11:41 @2) + (16 @3) 1.36 km (10:57 / km) +12m 10:29 / km
ahr:132 max:145 shoes: Saucony Guide 10

Biked to King Björn's Mound and did a micro sprint! Took a while to figure stuff out but once I got it it was really fun! Walked around the course backwards after.
5 PM

Running warm up/down 22:01 intensity: (11 @0) + (3:16 @1) + (15:25 @2) + (3:09 @3) 2.62 km (8:25 / km) +4m 8:21 / km
ahr:143 max:171 shoes: Saucony Guide 10

Orienteering race (Sprint ) 15:57 intensity: (9 @1) + (18 @2) + (13:19 @3) + (2:11 @4) 3.09 km (5:10 / km) +40m 4:51 / km
ahr:167 max:191 shoes: Saucony Guide 10

Stockholm city cup 2
C • Nice run! 4

Running warm up/down 5:00 intensity: (1:12 @2) + (3:48 @3) 0.81 km (6:08 / km) +3m 6:02 / km
ahr:160 max:167

Tuesday May 30, 2017 #

2 PM

Cycling 45:00 [1]

Borrowed a bike and went to visit our place from when we lived in Sweden 11 years ago! It was tough riding since the bike really only had 1.5 gears...
Got to see the real life Gula Stigen though!
C • Real Life Gula Stigen 10
6 PM

Road running warm up/down 20:00 intensity: (2:07 @1) + (17:29 @2) + (24 @3) 2.96 km (6:45 / km) +15m 6:35 / km
ahr:141 max:159 shoes: Saucony Guide 10

About 12mins running and the rest is drills and strides

Road running intervals 31:00 intensity: (20 @1) + (10:00 @2) + (16:49 @3) + (3:51 @4) 5.75 km (5:23 / km) +37m 5:13 / km
ahr:164 max:189 shoes: Saucony Guide 10

With Linné!

4mins on, rest 2
2x2mins with 1 min rest
Rest 2
4x1min with 30s rest
Rest 2
8x30s with 30s rest

First solid workout in a while! Felt quite strong actually but on the last 2 30s I was feeling pretty wiped. Leg was hurting a lot too so I stopped. My blister didn't hurt at all though so everyone's advice really helped! Thanks :))

Running warm up/down (Road/trail) 10:00 intensity: (2:31 @2) + (7:29 @3) 1.74 km (5:45 / km) +1m 5:43 / km
ahr:159 max:170 shoes: Saucony Guide 10

7 PM

Stretching 10:00 [0]

Monday May 29, 2017 #

6 PM

Running 22:00 intensity: (9 @0) + (3:32 @1) + (6:52 @2) + (11:05 @3) + (22 @4) 2.4 km (9:10 / km) +17m 8:52 / km
ahr:150 max:185 shoes: Saucony Guide 10

With some peeps from Linné! Gorgeous evening so I ditched the rest day... I didn't wear my orthotics and my blister didn't even hurt until I took off my shoes! Yay!

About 10mins of running warm up and 3x stides.
The rest was drills and skipping stuff.

Core 30:05 intensity: (12:47 @1) + (15:59 @2) + (1:19 @3)
ahr:126 max:157

Group core workout

Stretching 5:00 [0]

Sunday May 28, 2017 #

11 AM

Running warm up/down 11:00 [2] 1.82 km (6:03 / km)
shoes: Inov8 Oroc 280 (2)

C • Arena Passage 3
12 PM

Orienteering 1:06:21 intensity: (1:09 @1) + (32:08 @2) + (33:04 @3) 6.05 km (10:58 / km) +150m 9:45 / km
ahr:156 max:180 shoes: Inov8 Oroc 280 (2)

Ran an open course and had some struggles. Took some time to get into the map and really focus. Lots of big mistakes until I could get the hang of things. The last 5or 6 controls were quite good. Also not going so fast because of the blister of death :(
C • Seen a pic - aaacckkk! 3
1 PM

Running warm up/down 6:00 [1] 0.9 km (6:40 / km)
shoes: Inov8 Oroc 280 (2)

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