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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Jan 15, 2017:

activity # timemileskm+m
  Orienteering6 3:51:55 18.99(12:13) 30.56(7:35) 870
  Running5 2:12:07 14.93(8:51) 24.03(5:30) 387
  S & C1 30:00
  Total9 6:34:02 33.92 54.59 1257
  [1-5]8 6:04:02

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MoTuWeThFrSaSu

Sunday Jan 15, 2017 #

Note
(rest day)

Probs a good shout

Note

Relay map: http://doma.haldensk.no/show_map.php?user=lexc&...

Saturday Jan 14, 2017 #

11 AM

Running intervals 37:53 [4] 8.1 km (4:41 / km) +40m 4:34 / km
ahr:150 max:179 shoes: Icebug Acceleritas4 RB9X

8x500m [1 min] on a snowy icy road.
Need some speed:((

Times were all pretty varied - depended on the iciness!!

Friday Jan 13, 2017 #

11 AM

Orienteering 1:05:32 [3] 8.22 km (7:58 / km) +249m 6:55 / km
ahr:155 max:179 shoes: Icebug Zeal OLX

Long on Docharn - deep snow - very nice.
Knee started getting noisy after about 40mins so I cut it short.
Still good though.

Thursday Jan 12, 2017 #

11 AM

Running warm up/down 13:33 [2] 2.7 km (5:01 / km) +39m 4:41 / km
ahr:154 max:166 shoes: Icebug Zeal OLX

WUP

Orienteering 33:17 [4] 6.2 km (5:22 / km) +127m 4:52 / km
ahr:168 max:188 shoes: Icebug Zeal OLX

One man relay training - ran well, was nice.
Technically pretty good in the early chaos and pulled through nicely.

Running warm up/down 11:22 [2] 2.05 km (5:33 / km) +9m 5:26 / km
ahr:156 max:166 shoes: Icebug Zeal OLX

WDN

Wednesday Jan 11, 2017 #

1 PM

Running 50:02 [3] 7.72 km (6:29 / km) +273m 5:30 / km
ahr:150 max:172 shoes: inov8 mudclaws 300

Nice little hill run with P - death hail on the top.
5 PM

S & C 30:00 [0]

Tuesday Jan 10, 2017 #

11 AM

Running warm up/down 5:53 [2] 1.13 km (5:12 / km) +4m 5:07 / km
ahr:137 max:160 shoes: inov8 mudclaws 300

WUP

Orienteering 46:58 [3] 4.02 km (11:41 / km) +71m 10:44 / km
ahr:134 max:173 shoes: inov8 mudclaws 300

Session 3
Contour only.
Made a big mistake so was more like 30 mins running.

Map:
http://doma.haldensk.no/show_map.php?user=lexc&...
3 PM

Running warm up/down 10:17 [2] 1.73 km (5:57 / km) +17m 5:40 / km
ahr:132 max:152 shoes: inov8 mudclaws 300

WUP

Orienteering intervals 22:53 [4] 3.37 km (6:47 / km) +61m 6:14 / km
ahr:157 max:198 shoes: inov8 mudclaws 300

Session 4
O intervals - Inshriach.

1st interval map:
http://doma.haldensk.no/show_map.php?user=lexc&...

2nd interval map:
http://doma.haldensk.no/show_map.php?user=lexc&...

Running warm up/down 3:07 [2] 0.6 km (5:12 / km) +5m 4:59 / km

WDN

Monday Jan 9, 2017 #

11 AM

Orienteering 30:41 [3] 3.95 km (7:46 / km) +178m 6:20 / km
shoes: Icebug Zeal OLX

PTC session 1
Kinnoul hill, control pick and a windows.

Map:
http://doma.haldensk.no/show_map.php?user=lexc&...
C • PTC 3
3 PM

Orienteering 32:34 [4] 4.8 km (6:47 / km) +184m 5:42 / km
shoes: Icebug Zeal OLX

PTC session 2
Linn of Tummel - middle - higher paced.

Map:
http://doma.haldensk.no/show_map.php?user=lexc&...

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