Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Sep 22, 2019:

	activity	#	time	miles		km		+m				load
	Running	9	6:30:08	46.49	(8:24)	74.81	(5:13)	1108				221.4
	S & C	4	2:00:00
	Orienteering	4	1:43:42	11.2	(9:16)	18.02	(5:45)	327	47 /	49c	95%	114.5
	Stretching/ Rolling	6	1:30:00
	XT	1	30:00									7.5
	Total	17	12:13:50	57.69		92.84		1435	47 /	49c	95%	343.4
	[1-5]	10	8:43:50
averages - sleep:7

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Sunday Sep 22, 2019 #

10 AM

Running warm up/down 12:00 [2] 2.56 km (4:42 / km)
shoes: VJ Irock 2

Orienteering 11:57 [4] * 2.99 km (3:59 / km)
spiked:17/17c shoes: VJ Irock 2

SM Sprintti Q - 7th.

Decent stuff, into the final this afternoon.

Running warm up/down 6:07 [2] 1.03 km (5:57 / km)
shoes: VJ Irock 2

3 PM

Running warm up/down 15:14 [2] 3.28 km (4:39 / km)
shoes: NB Zante V4

Orienteering 14:24 [5] *** 3.8 km (3:47 / km) +5m 3:46 / km
spiked:20/20c shoes: NB Zante V4

SM Sprintti Final - 4th.

+30s on Teemu. A mental sprint, artificial barriers everywhere so I basically spent the entire course looking at the map. No mistakes, but god knows if I took the correct routes. Very fun though, definitely up there with the best sprint courses I have run. Fairly pleased with the result as well considering the leggies are far from fresh.

Running 10:01 [2] 1.88 km (5:20 / km)
shoes: NB Zante V4

Saturday Sep 21, 2019 #

11 AM

Running warm up/down 11:00 [2] 1.97 km (5:35 / km)
shoes: VJ Irock 2

Orienteering 42:47 [4] *** 6.47 km (6:37 / km) +70m 6:17 / km
spiked:10/12c shoes: VJ Irock 2

SM Viesti.

Haven't O'ed that badly in a fair while. Oopsie.

Running 18:14 [2] 3.26 km (5:36 / km)
shoes: VJ Irock 2

9 PM

Stretching/ Rolling 15:00 [0]

Friday Sep 20, 2019 #

7 AM

Running 34:33 [2] 6.7 km (5:09 / km) +60m 4:56 / km
slept:4.0 shoes: NB 1080 #1

Not a fun night, couldn't sleep :( Anyways got up and out and a lovely bit of meadows cured my grumpy state.

Travelling to Finland for the rest of the day, SM Relay and Sprint coming up!

10 PM

Stretching/ Rolling 15:00 [0]

Thursday Sep 19, 2019 #

8 AM

S & C (Gym) 45:00 [0]

"Because life's too short to be small"

6 PM

Running warm up/down 9:49 [2] 1.83 km (5:21 / km) +18m 5:06 / km
shoes: VJ XTRM

Orienteering 34:34 [2] 4.76 km (7:15 / km) +253m 5:44 / km
shoes: VJ XTRM

EUOC Tekkers.

Running 25:31 [2] 4.76 km (5:22 / km) +76m 4:58 / km
shoes: VJ XTRM

Inc 5 * 15s strides.

9 PM

Stretching/ Rolling 15:00 [0]

Wednesday Sep 18, 2019 #

8 AM

XT (Swimming) 30:00 [1]
slept:9.0

Morning jobbo with Felix and Peds. Good shiz.

2 PM

Running long 1:45:42 [2] 18.5 km (5:43 / km) +711m 4:48 / km
shoes: NB Hierro V4

EUOC long run #1 of the year :0 Good tings, just plodding about with the boys, bit dissappinted with the lack of MFD mind ;)

9 PM

S & C (Core) 15:00 [0]

Stretching/ Rolling 15:00 [0]

Tuesday Sep 17, 2019 #

5 PM

Running warm up/down 11:00 [2] 2.24 km (4:54 / km)
shoes: NB 1080 #1

Running intervals 35:07 [4] 8.22 km (4:16 / km) +32m 4:11 / km
shoes: Adidas XCS

EUOC ints - 5 * 3mins [2mins] + 4 * 1mins [2mins].

Abso filthy pace, as per with Stansfield leading out all the reps. Quality group of boyos, very much enjoyed, prime conditions as well.

Running warm up/down 25:07 [2] 4.35 km (5:47 / km) +54m 5:27 / km
shoes: NB 1080 #1

9 PM

S & C (Core) 15:00 [0]

Stretching/ Rolling 15:00 [0]

Monday Sep 16, 2019 #

8 AM

Running 34:50 [2] 6.95 km (5:01 / km) +42m 4:52 / km
slept:8.0 shoes: NB 1080 #1

Big plod on a lovely morning. The good life.

5 PM

Running 35:53 [2] 7.29 km (4:55 / km) +115m 4:34 / km
shoes: NB 1080 #1

Easy round the Seat, very nice and wind had died down a bit which made it all the more pleasant.

S & C 45:00 [0]

Some messing in the gym with the lads.

9 PM

Stretching/ Rolling 15:00 [0]

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