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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bubo

In the 7 days ending Aug 4:

activity # timemileskm+m
  Walk/hike7 4:04:54 3.79 6.11 68
  Orienteering3 3:12:41 7.57(25:28) 12.18(15:49) 216
  Strength1 50:00
  Trail running1 9:01 0.66(13:45) 1.05(8:33)
  Road running1 3:12 0.19(17:00) 0.3(10:34)
  Total10 8:19:48 12.2 19.64 284
  [1-5]10 8:19:31
averages - weight:79.7kg

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MoTuWeThFrSaSu

Sunday Aug 4 #

9 AM

Walk/hike 12:13 [1] 1.0 km (12:10 / km)
ahr:88 max:113

From the car park along the road to the arena.
11 AM

Trail running warm up/down 9:01 intensity: (16 @2) + (4:21 @3) + (4:24 @4) 1.05 km (8:33 / km)
ahr:127 max:140 shoes: Icebug Spirit OLX 6-2016

Easy jog to the start
12 PM

Orienteering race 1:05:14 intensity: (14:03 @1) + (12:56 @2) + (17:58 @3) + (15:21 @4) + (4:56 @5) 4.5 km (14:30 / km) +90m 13:11 / km
ahr:116 max:176 shoes: Icebug Spirit OLX 6-2016

Day 2 at Obygdens OK - H60K.
Another good race - slow but over all OK orienteeringwise.
Could have been better at the route choice to the first control and picked a better line, same to #3 where I again got stuck in some bush and then a minor mistake at #4 on a short compass leg over a flat area.

Last race with my Icebugs that decided to fall apart about halfway around the course. My left sole almost fell off and kept making a flapping sound for the rest of the race and with the right sole slowly getting there they are now duly stowed away in the garbage bin at the event.
Hope to find a new pair - not necessarily the same brand - before going to Norway next week.
2 PM

Walk/hike 11:36 intensity: (1:26 @2) + (10:10 @3) 0.95 km (12:13 / km) +25m 10:49 / km
ahr:117 max:123

...and back along the road to get the car.

Saturday Aug 3 #

11 AM

Walk/hike warm up/down 11:50 [1] 0.98 km (12:02 / km)
ahr:106 max:152 shoes: Icebug Spirit OLX 6-2016

To the start, mostly walking and some jogging

Orienteering 1:00:29 intensity: (17 @0) + (20 @1) + (26:06 @2) + (29:22 @3) + (2:47 @4) + (1:37 @5) 3.62 km (16:42 / km) +46m 15:42 / km
ahr:113 max:154 shoes: Icebug Spirit OLX 6-2016

First day at Obygdens OK - H60K.
A decent run with very few mistakes in the tricky and very challenging terrain.
Unfortunately I made a 7 minute mistake on the penultimate control - not caused by but affected by the wasp stings I got on the way there when I stepped into a wasp nest.

Walk/hike 9:30 [1] 0.83 km (11:26 / km) +18m 10:20 / km
ahr:100 max:152 shoes: Icebug Spirit OLX 6-2016

Walking back from the finish (forgot to stop my watch).

Friday Aug 2 #

Walk/hike 30:00 [1]

To/from F&S

Strength 50:00 [1]

Easy at F&S with both less weight and fewer reps to get back into it after a (too) long break over the holidays and all the travel.

Thursday Aug 1 #

Walk/hike 1:00:00 [1]
weight:79.7kg

With Maria to Elgiganten/IKEA & Kupolen. Lunch at IKEA. Cool in the morning but turned into another hot day.

Tuesday Jul 30 #

9 AM

Road running 3:12 intensity: (26 @1) + (7 @2) + (30 @3) + (2:09 @4) 0.3 km (10:34 / km)
ahr:125 max:140 shoes: Icebug Spirit OLX 6-2016

To the start with Maria

Orienteering race 1:06:58 intensity: (54 @1) + (28:15 @2) + (31:48 @3) + (5:29 @4) + (32 @5) 4.05 km (16:31 / km) +80m 15:03 / km
ahr:114 max:150 shoes: Icebug Spirit OLX 6-2016

Dala Veteran OL, Ludvika OK - H2
4 PM

Walk/hike 1:04:45 intensity: (28:26 @1) + (31:08 @2) + (5:11 @3) 2.34 km (27:42 / km) +26m 26:14 / km
ahr:94 max:117

With Maria to Flogberget to see if there were any mushrooms. Found just enough so we each could get a mushroom toast at dinner.

Monday Jul 29 #

Walk/hike 45:00 [1]

With Birgit and Maria at the cottage, only a short way down the road to Hagge before turning around.

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