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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Apr 29:

activity # timemileskm+m
  Running6 4:06:39 31.72(7:47) 51.04(4:50) 515
  Orienteering1 2:14:37 12.17(11:04) 19.58(6:52) 354
  Gym2 2:00:00
  Total9 8:21:16 43.88 70.62 869
  [1-5]7 6:14:31

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MoTuWeThFrSaSu

Sunday Apr 29 #

12 AM

Orienteering race 2:14:37 intensity: (14 @0) + (13:36 @1) + (1:09:33 @2) + (50:05 @3) + (1:09 @4) 19.58 km (6:52 / km) +354m 6:18 / km
ahr:159 max:187 shoes: VJ Bold #3

Oh god.
Flew out the start (a bit to fast), trying to catch the guy 45s ahead of me under coaches orders - hit number 1, suddenly this huge group, the Gustav train with 20 guys who'd made a 2.5minute mistake to #1. Insta bonked 5mins in trying to keep up - he was a man on a mission, all over the place navagationally, trying to drop anyone he caught.

Dropped off the back of them to be swept up by the göteborg train. Managed to find myself at the back of the train and suddenly the driver had lost contact with his carriages. Realised and tried to fly and catch him but it was into the green, to late, out of sight. Damn.

This is okay, I'm still with Sodertalje 2, this can work. Then my light broke. Then I made a 20min mistake because I had an awful safety light. Couldn't see more than two m ahead of me.

Had to orienteer for the final hour with a candle. Grim.

Friday Apr 27 #

Note
(rest day)

Trying so rest my legs before destroying myself on long night this weekend. Gonna be fun right?

Thursday Apr 26 #

7 AM

Gym 1:00:00 [0]

5 PM

Running 1:02:25 intensity: (11 @0) + (27:14 @1) + (20:19 @2) + (14:41 @3) 12.01 km (5:12 / km) +306m 4:37 / km
ahr:147 max:173

Wednesday Apr 25 #

9 AM

Running 19:27 intensity: (18 @0) + (16:32 @1) + (2:37 @3) 3.65 km (5:20 / km) +26m 5:09 / km
ahr:138 max:148 shoes: Nike Pegasus 33 #2

BBA
5 PM

Running 33:42 intensity: (20 @0) + (14:27 @1) + (3:00 @2) + (15:55 @3) 7.41 km (4:33 / km) +50m 4:24 / km
ahr:137 max:157 shoes: Nike Pegasus 33 #2

Meadows miles with me, myself and I.

Tuesday Apr 24 #

9 AM

Running 18:07 intensity: (23 @0) + (1:12 @1) + (16:32 @3) 3.61 km (5:01 / km) +23m 4:52 / km
ahr:129 max:145 shoes: Nike Pegasus 33 #2

Revision break/getting back into some good training habits that'll get me back into fitness.
5 PM

Running warm up/down 29:31 intensity: (3:53 @0) + (40 @1) + (24:58 @3) 5.26 km (5:37 / km) +4m 5:35 / km
ahr:120 max:141 shoes: Nike Pegasus 33 #2

WUP/drills

Running intervals 19:43 [4] 4.68 km (4:13 / km) +1m 4:12 / km
ahr:122 max:159 shoes: Nike Zoom Flyknit Streak

10x400m [60s]

Times:
65,65,65,65,64
65,65,65,65,62

Feeling kinda grim spending all day in the library but looking forward to getting back into normal training. Good session, running well for most of it! Felt quite chilled out for the session for the most of it - glad as was worried my return to track could be sloooow.

Running tempo3.01 km ( / km) +5m / km
ahr:157 max:168 shoes: Nike Zoom Flyknit Streak

10 min tempo.

Didn't realise this was happening till after the 4's so not very ready. Struggled initially and stopped after the first min bc Jack was dropping 3min/k's. Thought don't be weak and got on with it doing the rest at an okay pace.

Felt good once I got shifting.

Running 16:50 intensity: (3 @0) + (5:47 @1) + (7:18 @2) + (3:12 @3) + (30 @4) 3.62 km (4:39 / km) +42m 4:24 / km
ahr:156 max:186 shoes: Nike Pegasus 33 #2

WDN

Monday Apr 23 #

4 PM

Running 46:54 intensity: (1:23 @0) + (17:59 @1) + (7:03 @2) + (20:28 @3) + (1 @4) 10.81 km (4:20 / km) +63m 4:13 / km
ahr:137 max:181 shoes: Nike Pegasus 33 #2

PreGYM
5 PM

Gym 1:00:00 [0]

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