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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: faywalsh

In the 7 days ending Dec 10:

activity # timemileskm+m
  Orienteering3 4:06:02 16.89(14:34) 27.18(9:03) 205
  Running5 3:39:15 23.01(9:32) 37.03(5:55) 417
  Flexibility1 45:00
  Strength and Conditioning1 45:00
  Total8 9:15:17 39.9 64.21 622
  [1-5]7 8:30:17

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MoTuWeThFrSaSu

Sunday Dec 10 #

10 AM

Orienteering 1:17:07 [3] 7.7 km (10:01 / km) +37m 9:47 / km
ahr:143 max:185

Reran Thursdays training in Stenhagen in the daylight. The area made much more sense with the felling but the mini reflectors were very tricky to see.
Still had problems on the first half but got better after 7!

Running 3:47 [1] 0.61 km (6:13 / km)
ahr:124 max:174

Jog back to the car park

Saturday Dec 9 #

10 AM

Running 1:11:38 [3] 12.64 km (5:40 / km) +90m 5:28 / km
ahr:142 max:174

Lucia OL - run starting from KG with 5 mini sprint courses during the run. 2 had no background maps so we just guessed where the controls were. Then back for an afternoon of pepparkakor baking and ski race watching :)

Friday Dec 8 #

Note
(rest day)

Had planned a second gym trip of the week but felt a complete rest before the weekend was a better plan!

Thursday Dec 7 #

6 PM

Running 18:32 [2] 2.96 km (6:16 / km) +42m 5:51 / km
ahr:123 max:144

Jog to Stenhagen for Nyärsnätt #1 with Audrey. Our map memory wasn't great so we got lost on the way! Everyone had left the car park but luckily we could see headtorch lights coming from the forest so we got to the start just in time!

Orienteering 1:02:29 [3] 5.28 km (11:50 / km) +17m 11:39 / km
ahr:139 max:167

very confused to number 1, lots more open than expected. Ran with Audrey for 2 and 3 and then we went different ways to 4. I realised I had no idea where I was so bailed out to the path and ran 6, 5, 4. Attempted 7 but got confused in the green! Ran back to finish via 11 and 12.
Another fun nightO training ;)

Running 17:37 [2] 2.48 km (7:07 / km) +14m 6:55 / km
ahr:141 max:159

Wednesday Dec 6 #

9 AM

Flexibility (Yoga) 45:00 [0]

Yoga class, much needed after gym and Tisdagbana yesterday!
6 PM

Running 27:43 [2] 4.41 km (6:17 / km) +40m 6:01 / km
ahr:125 max:145

To Slottet and more jogging around to keep warm as it was -5'C tonight!

Running hills 32:23 [4] 5.78 km (5:36 / km) +179m 4:51 / km
ahr:123 max:131

Castle hill x 6
2:39
2:49
2:48
2:47
2:43
2:37
Times quite varied tonight as there were a lot of cars and police cars to run round in the castle courtyard. There was a Finland independence celebration happening in the castle I think!

Running 17:28 [2] 3.12 km (5:36 / km) +24m 5:24 / km
ahr:121 max:127

Back to flogsta including a 3min flat efffort

Tuesday Dec 5 #

10 AM

Strength and Conditioning 45:00 [1]

Usual gym with 3 x 8 Back squats
Attempted some pull ups at the end, managed 2 lol
6 PM

Orienteering 1:46:26 [3] 14.2 km (7:30 / km) +151m 7:07 / km
ahr:153 max:174

Vinterträningspremieren! Tisdagbana with 2 fika stops for glögg and cake :)

Monday Dec 4 #

Note

No Rockgympa tonight as I have a Swedish exam 6-8.
6 AM

Running 30:07 [3] 5.04 km (5:59 / km) +28m 5:49 / km
ahr:146 max:162

Walked with Beth to the bus stop :( then ran from there, pretty chilly as it was a while before sunrise!

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