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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Mar 27, 2016:

activity # timemileskm+m
  Trail running7 4:39:00 29.27(9:32) 47.1(5:55) 443
  Orienteering3 2:35:00 14.25(10:53) 22.93(6:46) 370
  Cycling1 2:28:00 37.59(3:56) 60.5(2:27) 490
  Cross training1 30:00 1.86(16:06) 3.0(10:00)
  Strength2 30:00
  Running1 30:00 3.11(9:39) 5.0(6:00) 50
  Total11 11:12:00 86.08 138.53 1353

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MoTuWeThFrSaSu

Sunday Mar 27, 2016 #

Cycling long (road) 2:28:00 [2] 60.5 km (2:27 / km) +490m 2:21 / km
ahr:126 max:146

long ride in the sun :) heavy wind but otherwise just perfect! route Täby kyrkby - Vallentuna - Lindholmen - Husby - Sälna - Kragsta - Rotebro - home.

Saturday Mar 26, 2016 #

10 AM

Trail running warm up/down 15:00 [2] 2.6 km (5:46 / km)

Orienteering 32:00 [5] 5.0 km (6:24 / km) +100m 5:49 / km
ahr:173 max:187

Kringelträffen in Västra Nykvarn. Solid race until the second last control. There I lost a focus for a short moment and drifted to the men's second last control that was about 100m away from ours. Lost about 45'' there but otherwise a good run. I even tried to start fast this time and managed pretty well. Controlled but efficient. Feels like I'm getting more and more used to running in the forest now and it gets easier every time. Won ahead of Bettina :) TE 4.0.
Results: http://eventor.orientering.se/Events/ResultList?ev...
Splits: http://obasen.orientering.se/winsplits/online/en/d...
Livelox: https://www.livelox.com/Viewer/Kringeltraffen/D21?...

Trail running warm up/down 25:00 [2] 3.5 km (7:09 / km)

a little bit longer warm down with Kate and Bettina. enjoying the sun! :)
6 PM

Running 30:00 [1] 5.0 km (6:00 / km) +50m 5:43 / km

easy evening run

Friday Mar 25, 2016 #

10 AM

Trail running warm up/down 16:00 [2] 2.5 km (6:24 / km)

Orienteering 48:00 [5] 7.73 km (6:13 / km) +108m 5:48 / km
ahr:173 max:185

Påskorienteringen somewhere near Eskilstuna. Had difficulties finding speed and flow in the beginning. Felt tired and my knee was still hurting a bit. Some hesitation on a few controls and about 1min mistake on number 8. After that I found another gear and ran faster at the end. Good long leg back and overall better pace at the end of the course. 3rd after Annika and Anna Wehlin. TE 4.9.
Results: http://eventor.orientering.se/Events/ResultList?ev...
WinSplits: http://obasen.orientering.se/winsplits/online/en/d...
Livelox: https://www.livelox.com/Viewer/Paskorienteringen/D...

Trail running warm up/down 10:00 [1] 1.6 km (6:15 / km)

6 PM

Trail running 32:00 [2] 5.3 km (6:02 / km) +67m 5:41 / km

easy evening run

Thursday Mar 24, 2016 #

10 AM

Trail running 45:00 [2] 8.1 km (5:33 / km) +76m 5:18 / km

easy trail run including drills, jumps, and short hill reps

Wednesday Mar 23, 2016 #

11 AM

Trail running 45:00 [2] 7.2 km (6:15 / km) +80m 5:55 / km

easy run on small paths
6 PM

Orienteering 1:15:00 [3] 10.2 km (7:21 / km) +162m 6:49 / km

Onsdagsnatt Flottsunda. Difficulties with the lamp (which kept falling off) and the compass (which had a big bubble in it) but otherwise quite alright. A small mistake on the first control and also some hesitation here and there but overall pretty controlled and smooth run for me considering that it was night orienteering. Livelox: https://www.livelox.com/Viewer/Onsdagsnatt-Flottsu...

Tuesday Mar 22, 2016 #

11 AM

Trail running intervals 55:00 [4] 10.3 km (5:20 / km) +140m 5:00 / km

6x3min/2min intervaller på elljusspåret och 5x150m sprints
7 PM

Cross training 30:00 [2] 3.0 km (10:00 / km)

Strength (core) 15:00 [2]

Monday Mar 21, 2016 #

Trail running 36:00 [1] 6.0 km (6:00 / km) +80m 5:37 / km

easy recovery run. knee a bit sore and arm really sore from the vaccination! couldn't do any push ups or even side plank on the left side because of my arm. couldn't even think about going swimming!

Strength (core) 15:00 [2]

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