Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Jun 25, 2017:

activity

time

miles

Orienteering

7:45:54

39.23

(11:53)

63.13

(7:23)

1328

Running

1:52:34

12.98

(8:40)

20.89

(5:23)

298

Total

9:38:28

52.21

(11:05)

84.02

(6:53)

1626

averages - weight:67.1kg

2:20

0:00

» now

Sunday Jun 25, 2017 #

4 AM

Running warm up/down 9:23 [2] 1.52 km (6:10 / km) +58m 5:11 / km
ahr:121 max:152

Orienteering race 1:09:08 [5] 9.4 km (7:21 / km) +398m 6:04 / km
ahr:153 max:181

Harvester etappe 5 - decent enough, got the job done on pretty tired legs and kept time losses to about 4mins maybe? (mostly because of scary cows). Decent running, felt pretty confident in the terrain which is maybe something I've missed recently :) training might be starting to pay off!!

C • Distance 3

Running warm up/down 8:26 [2] 1.45 km (5:49 / km) +38m 5:09 / km
ahr:147 max:163

Saturday Jun 24, 2017 #

12 PM

Running warm up/down 17:22 [2] 3.35 km (5:11 / km) +36m 4:55 / km
ahr:140 max:171 shoes: Nike Vomero 10

Orienteering intervals 49:42 [4] 7.61 km (6:32 / km) +57m 6:18 / km
ahr:148 max:197 shoes: Nike Vomero 10

Gaffled sprintervals with pete, sminty, Freddie, Tess and Laura - really good fun, really useful. Legs a little on the tired side so slowing near the end!

Running warm up/down 21:03 [2] 4.05 km (5:12 / km) +32m 5:00 / km
ahr:141 max:156 shoes: Nike Vomero 10

Friday Jun 23, 2017 #

Note
(rest day)

Undecided on some intervals after my flight home but will probably just take the rest day - no need to push anything now ✈️✈️✈️

7 PM

Running warm up/down 9:15 [2] 2.0 km (4:38 / km) +18m 4:26 / km
ahr:137 max:176 shoes: Nike Flyknit Racer

Orienteering tempo 12:09 [4] 2.8 km (4:20 / km) +40m 4:03 / km
ahr:149 max:169 shoes: Nike Flyknit Racer

Sprint course around Queensferry with Freddie - prologue

Running warm up/down 2:17 [2] 0.47 km (4:51 / km) +2m 4:45 / km
ahr:137 max:152 shoes: Nike Flyknit Racer

Running warm up/down 3:35 [2] 0.78 km (4:36 / km) +4m 4:29 / km
ahr:127 max:140 shoes: Nike Flyknit Racer

Orienteering tempo 12:17 [4] 2.6 km (4:43 / km) +53m 4:17 / km
ahr:143 max:171 shoes: Nike Flyknit Racer

And final, wasn't planning on anything today but Freddie was keen so may as well, all good training!

Running warm up/down 9:11 [2] 2.0 km (4:36 / km) +12m 4:27 / km
ahr:146 max:161 shoes: Nike Flyknit Racer

Thursday Jun 22, 2017 #

12 PM

Orienteering 1:44:29 [3] 12.96 km (8:04 / km) +283m 7:16 / km
ahr:144 max:185

Tiomila etappe 7 run! Really really cool terrain, did it o interval style with Harry so quite a bit of standing still time in there. One of the most fun orienteering courses I think I've ever done!!

Wednesday Jun 21, 2017 #

Note
weight:67.1kg

Lightest I've been in ages!!

3 PM

Orienteering 1:21:39 [3] 9.12 km (8:57 / km) +179m 8:09 / km
ahr:123 max:167 shoes: inov8 mudclaws 300

Putting out controls for a local event in Sävedalens :)

8 PM

Orienteering 27:45 [3] 3.82 km (7:16 / km) +96m 6:27 / km
ahr:135 max:176 shoes: inov8 mudclaws 300

Collection of the controls and all

Tuesday Jun 20, 2017 #

11 AM

Orienteering 1:13:39 [3] 9.68 km (7:37 / km) +133m 7:07 / km
ahr:150 max:179 shoes: inov8 mudclaws 300

With Harrison in Gothenburg, some really fun terrain and some good RC battles. Feeling actually alright considering jukola and all. I think I've recovered well.

6 PM

Running warm up/down 7:01 [2] 1.66 km (4:14 / km) +35m 3:49 / km
ahr:138 max:164 shoes: inov8 mudclaws 300

WUP

Orienteering intervals 35:06 [4] 5.14 km (6:50 / km) +89m 6:17 / km
ahr:163 max:194 shoes: inov8 mudclaws 300

O intervals with the club in maps done by Harry - when it was going well, it was going pretty pretty well but sometimes I'd skip a step and rush my technique, bad things happened in those circumstances. Really good session though.

Running warm up/down 25:01 [2] 3.61 km (6:56 / km) +63m 6:22 / km
ahr:143 max:166 shoes: inov8 mudclaws 300

Warm down, in terrain, collection controls.

Monday Jun 19, 2017 #

Note
(rest day)

Tired

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