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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jules

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  Running19 15:25:55 116.84(7:55) 188.04(4:55) 1791
  Night Orienteering5 4:24:45 28.36(9:20) 45.64(5:48) 327
  Orienteering4 4:18:20 23.74(10:53) 38.2(6:46) 364
  Road Cycling4 3:10:14 51.54(16.3/h) 82.95(26.2/h) 401
  Swimming1 1:21:03 2.61(31:03) 4.2(19:18)
  Pool Running1 46:00
  Total26 29:26:17 223.1 359.04 2883

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Saturday Apr 30, 2016 #

Note
(injured) (rest day)

Sore Quad

Friday Apr 29, 2016 #

9 PM

Running (Warm up) 18:00 [3] 4.0 km (4:30 / km)

Night Orienteering (Tiomila Test) 45:00 [3] 6.0 km (7:30 / km)

Fail. Started steadily, then fell and banged my thigh on a rock. Bad Cork and hobbled home.

Thursday Apr 28, 2016 #

5 PM

Running 38:01 intensity: (10 @1) + (2:59 @2) + (18:11 @3) + (13:12 @4) + (3:29 @5) 9.11 km (4:10 / km) +40m 4:05 / km
ahr:136 max:152

Wednesday Apr 27, 2016 #

7 PM

Running 1:30:41 intensity: (19 @1) + (16:33 @2) + (1:13:49 @3) 19.0 km (4:46 / km) +189m 4:33 / km
ahr:125 max:138

Tuesday Apr 26, 2016 #

12 PM

Running (Intervals) 1:00:03 intensity: (17 @1) + (3:34 @2) + (28:43 @3) + (5:06 @4) + (22:23 @5) 14.49 km (4:09 / km) +117m 3:59 / km
ahr:139 max:156

4x2km with 2 min rec.

Monday Apr 25, 2016 #

Note
(rest day)

Tired from weekend.

Sunday Apr 24, 2016 #

Running (Warm up/down) 25:00 [3] 5.0 km (5:00 / km)

Orienteering (Silva League Gborg) 49:00 [3] 6.0 km (8:10 / km)

Saturday Apr 23, 2016 #

Running (Warm up/down) 25:00 [3] 5.0 km (5:00 / km)

Orienteering (Silva League Gborg) 1:55:00 [3] 16.0 km (7:11 / km)

C • Good run 1

Friday Apr 22, 2016 #

Note
(rest day)

Thursday Apr 21, 2016 #

4 PM

Pool Running (Double Monna) 46:00 [3]

Wednesday Apr 20, 2016 #

7 AM

Road Cycling (TW) 52:19 [3] 20.88 km (23.9 kph) +108m

5 PM

Road Cycling (HFW) 44:56 [3] 20.62 km (27.5 kph) +96m

Tuesday Apr 19, 2016 #

7 PM

Running 20:18 [3] 3.12 km (6:30 / km) +43m 6:05 / km

Night Orienteering (Tiomilarepet ) 46:19 [3] 9.56 km (4:51 / km) +60m 4:42 / km

Got wrong map from Hector, 9 instead of 6, didn't check it. Thought we came 3rd but DNF.
Good training anyway.

Monday Apr 18, 2016 #

6 PM

Running (Easy Run) 1:25:05 intensity: (18 @1) + (14:51 @2) + (1:09:56 @3) 18.09 km (4:42 / km) +251m 4:24 / km
ahr:124 max:136

Sunday Apr 17, 2016 #

12 PM

Running (Long recovery run) 1:23:53 intensity: (50 @1) + (28:34 @2) + (54:29 @3) 17.47 km (4:48 / km) +199m 4:32 / km
ahr:122 max:136

Saturday Apr 16, 2016 #

9 AM

Running (Pram Run) 1:57:04 intensity: (2:04 @1) + (20:36 @2) + (1:31:59 @3) + (2:25 @4) 22.94 km (5:06 / km) +198m 4:53 / km
ahr:126 max:145

With Freja and Fel.
C • what pram do you have? 3
8 PM

Running (Warm up) 11:57 [3] 1.85 km (6:27 / km) +6m 6:21 / km

Night Orienteering (Stigtomta Leg 1) 48:47 [3] 10.01 km (4:52 / km) +111m 4:37 / km

Did my job. 4th place 9 sec down. Feeling this morning in my legs.

Running (Warm down ) 5:17 [3] 0.56 km (9:24 / km) +4m 9:07 / km

Friday Apr 15, 2016 #

3 PM

Running (HFW) 1:21:42 intensity: (34 @1) + (41 @2) + (50:29 @3) + (29:58 @4) 20.11 km (4:04 / km) +208m 3:52 / km
ahr:137 max:149

Thursday Apr 14, 2016 #

6 AM

Running (Easy Run) 1:00:22 intensity: (12 @1) + (4:19 @2) + (40:01 @3) + (10:19 @4) + (5:31 @5) 13.52 km (4:28 / km) +252m 4:05 / km
ahr:133 max:155

Wednesday Apr 13, 2016 #

Note
(rest day)

Work trip to Sundsvall

Tuesday Apr 12, 2016 #

Note

Running rest day still reeling a little after being sick.
6 AM

Swimming 1:21:03 [3] 4.2 km (19:18 / km)

Main set
2x(4x200+50)

Monday Apr 11, 2016 #

7 AM

Road Cycling (To Work) 47:42 [3] 20.86 km (26.2 kph) +105m

4 PM

Road Cycling (HFW) 45:17 [3] 20.59 km (27.3 kph) +92m

8 PM

Night Orienteering (Night O Technique ) 45:03 [3] 5.62 km (8:01 / km) +55m 7:39 / km

Paradiset

Sunday Apr 10, 2016 #

11 AM

Running (Warm up) 31:42 [3] 4.63 km (6:51 / km) +57m 6:27 / km

Orienteering (Kolmårdkavlen) 55:32 [3] 10.36 km (5:22 / km) +158m 4:59 / km

Running (Warm down ) 3:35 [3] 0.51 km (7:02 / km) +2m 6:53 / km

Saturday Apr 9, 2016 #

6 PM

Running (Easy Recovery Run) 49:56 [3] 8.16 km (6:07 / km) +52m 5:56 / km

Friday Apr 8, 2016 #

9 PM

Running (Warm up) 17:44 [3] 2.91 km (6:06 / km) +7m 6:02 / km

Night Orienteering (Grymnatta) 1:19:36 [3] 14.45 km (5:31 / km) +101m 5:19 / km

Thursday Apr 7, 2016 #

Note
(sick)

Wednesday Apr 6, 2016 #

Note
(sick)

Tuesday Apr 5, 2016 #

Note
(sick)

Monday Apr 4, 2016 #

Note
(sick)

Sunday Apr 3, 2016 #

Note
(sick)

Came on overnight. Hope I didn't spread it to the rest of the cabin.

Saturday Apr 2, 2016 #

8 AM

Running (Morning Jog) 30:01 [3] 5.66 km (5:18 / km) +48m 5:05 / km

2 PM

Running 22:17 [3] 4.37 km (5:06 / km) +6m 5:04 / km

Orienteering (Middle Distance) 38:48 [3] 5.84 km (6:38 / km) +206m 5:39 / km

Strömstadmedeln
Solid run but much to refine and improve, running speed mainly.
Results
http://obasen.orientering.se/winsplits/online/sv/d...

Running 10:09 [3] 1.74 km (5:50 / km) +3m 5:46 / km

Friday Apr 1, 2016 #

10 AM

Running (Easy Run) 38:08 [3] 5.79 km (6:35 / km) +108m 6:01 / km

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