Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jules

In the 7 days ending Mar 23, 2014:

activity	#	time	miles		km		+m
Pool Running	5	4:15:00
Running	3	2:12:01	17.4	(7:35)	28.0	(4:43)	135
Orienteering	2	2:07:03	12.23	(10:23)	19.68	(6:27)	23
Road Cycling	2	1:05:01
Night Orienteering	1	43:00	4.97	(8:39)	8.0	(5:23)
Total	12	10:22:05	34.6		55.69		158

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Sunday Mar 23, 2014 #

10 AM

Orienteering (Long Run) 1:32:00 [3] 12.5 km (7:22 / km)

Went with Ev and Nick to Ektorp and did a long easy orienteering course with Ev leg for leg. Cracker sunny day and warm.

Saturday Mar 22, 2014 #

11 AM

Running (Warm up) 14:09 [3] 2.48 km (5:42 / km) +5m 5:39 / km

Orienteering (Sprint O Intervals) 35:03 [3] 7.18 km (4:53 / km) +23m 4:48 / km

Running (Warm down) 10:15 [3] 2.01 km (5:06 / km) +6m 5:01 / km

4 PM

Road Cycling (Bike False Start) 15:01 [3]

5 PM

Pool Running (Intervals) 1:00:00 [3]

With Fel for company which was great.
Warm up
20x45/15
15x30/15
20x20/10

Friday Mar 21, 2014 #

4 PM

Pool Running (Intervals ) 45:00 [3]

Warm up
15x90/30
10x20/10

6 PM

Running (Easy Trail ) 35:00 [3] 7.0 km (5:00 / km)

With Fel and Ev.

Thursday Mar 20, 2014 #

7 AM

Pool Running (Intervals) 45:00 [3]

Warm up
30/30

6 PM

Road Cycling (Indoor Trainer ) 50:00 [3]

Warm up
30 min of 40/20
Warm down.

Wednesday Mar 19, 2014 #

6 AM

Pool Running (Intervals ) 45:00 [3]

Warm up
20x 45/15
10x30/30
10x 20/10

C • how was the orienteering tonight? 3

6 PM

Night Orienteering (Natt Cup) 43:00 [3] 8.0 km (5:23 / km)

Winter has made a comeback with snow pelting down all arvo. Freezing and wetish snow too! A good 10cm. Happy to get around in the pack today. Few big errors with the others in the pack but the sorta night where you are happy to get out alive. It better melt fast!

Tuesday Mar 18, 2014 #

6 PM

Running (Warm up) 17:16 [3] 3.52 km (4:55 / km) +50m 4:35 / km

Running (Intervals) 42:26 [3] 10.43 km (4:04 / km) +17m 4:02 / km

When I was injured last year I made a promise to Fel that I would join her for an intervals session at her usual place. With IF Linnea running club. Decided today was a food option with Fel coming back and me starting to ease into intervals.
Big group of 50 or so runners.
Set was 3x (5min, 3min, 2 min ) with 1 min rest.
Ran with first group on first set and then started to move away from them in the second then on my own to finish. Turned out a bit longer than wanted but got through it OK. Not to fast but getting into it.
Bit Icey out but clear evening over Stockholm.

Running (Warm down) 12:55 [3] 2.57 km (5:01 / km) +57m 4:31 / km

Monday Mar 17, 2014 #

6 PM

Pool Running (Intervals) 1:00:00 [3]

Double Mona
Back home and back to the pool. Good recovery session. Snow is trying to make a comeback but lucky it rains after it snows.

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