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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending May 19:

activity # timemileskm+mload
  Running8 8:41:25 59.94(8:42) 96.47(5:24) 1758272.2
  Orienteering2 3:20:04 16.31(12:16) 26.25(7:37) 1190138.7
  XT2 2:02:0861.1
  S & C2 1:00:00
  Total12 15:03:37 76.26 122.72 2948471.9
  [1-5]11 14:03:37

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MoTuWeThFrSaSu

Sunday May 19 #

10 AM

Running 23:00 [2] 3.97 km (5:47 / km) +136m 4:57 / km
ahr:127 max:138 shoes: Nike Pegs Trail 4 #2

Running 38:18 [4] 6.84 km (5:36 / km) +210m 4:51 / km
ahr:152 max:180 shoes: Nike Pegs Trail 4 #2

5*Reverunden + 5*30s hills. With Lars. Nice to push a bit again. Didn't feel great on the first two reps (and also saw two moose on both the first two reps!) but I progressed nicely and legs felt stronger as it went on. Still decided 5 was enough, no need to really cook myself. Hill sprints afrerwards were grim, glad to have Lars for those. Think the last two are the fastest I've run on this loop :)

Running 20:45 [2] 3.99 km (5:12 / km)
ahr:130 max:139 shoes: Nike Pegs Trail 4 #2

6 PM

Running 49:13 [2] 10.41 km (4:44 / km) +130m 4:27 / km
shoes: Nike Pegs 40

Ponirunden. Feeling quite leggy. First good full week of the summer base training. Maybe a little more XT to hit the 15hrs but not gonna push it whilst I'm finishing up the masters thesis.

Saturday May 18 #

11 AM

Running 1:46:33 [2] 18.66 km (5:43 / km) +405m 5:09 / km
shoes: Nike Pegs Trail 4 #2

Longish run in Estenstad. Legs felt really good actually!
6 PM

XT 1:00:00 [2]
ahr:122 max:133

Spin at tpm. Probably should have just cycled outside.

Friday May 17 #

1 PM

Orienteering 2:17:00 [3] 17.22 km (7:57 / km) +951m 6:14 / km
shoes: VJ Sarva Xante2

Enger Challenge. A long mass start Otek job with a bit of everything, corridor, pick, contours only etc etc. Unreal weather, a big squadron of 40+ and some delicious skog made this very enjoyable. Pace started pretty chill, then got a bit faster then quite hard at the end. Felt okay once I got moving.

Thursday May 16 #

11 AM

S & C 30:00 [0]

Basis.
3 PM

Running 48:41 [1] 8.42 km (5:47 / km) +179m 5:13 / km
shoes: Nike Pegs Trail 4 #2

Jog up to the lake for a swim with the crew.

Wednesday May 15 #

11 AM

Running 16:31 [2] 3.38 km (4:53 / km)
ahr:126 max:139 shoes: Nike Pegs 40

Running 35:33 [3] 9.24 km (3:51 / km)
ahr:156 max:171 shoes: Adidas Adizero Adios 8

8*1km / 1min except the 2nd rep was 1.2km coz I wasn't paying attention. Wanted to run quite slowly for the first session of the day so aimed for 3.25-30s. A bit fast at the start, then the long rep, then managed it well for the final 6. Really quite warm out there so a bit harder than usual. Also saw miss Lundberg running back to Moholt, crazy world.

Running 20:01 [2] 3.32 km (6:02 / km) +100m 5:14 / km
ahr:140 max:151 shoes: Nike Pegs 40

6 PM

Running 13:33 [1] 2.06 km (6:35 / km) +60m 5:45 / km
shoes: VJ Sarva Xante2

Orienteering 40:19 [3] 5.81 km (6:56 / km) +192m 5:57 / km
shoes: VJ Sarva Xante2

3*~10mins Oints. Legs felt empty, definitely need to get more carbs in me between sessions on double days. Okay tekkers but one silly mistake. Forest is tits deep in pollen atm, forget your usual elephant tracks, it was all about following the pollen tracks tonight. On one such occasion when I was following said tracks, I heard the distinctive sound (and words uttered) of an orienteer decking it up ahead, thought "what a silly man" then 20s later I jumped over a little branch and then suddenly was flat on my face in the pollen with a very sore shin, making the same sounds. Turns out there was some rather invisible wire in that gap. Then 20s later I heard the next person doing exactly the same thing, and upon arrival at the finish confirmed that quite a few people have picked up some nice shin scars due to the offending fence.

Beautiful evening in the forest anyways.

Orienteering 22:45 [1] 3.22 km (7:04 / km) +47m 6:35 / km
shoes: VJ Sarva Xante2

Tuesday May 14 #

7 AM

Running 1:46:56 [2] 18.63 km (5:44 / km) +446m 5:08 / km
shoes: Nike Pegs Trail 4 #2

Morning Lia. Had Estenstad to myself in the sun, very nice. Ran to and from school to collect cheat sheets for my (last ever?!) exam this afternoon.
7 PM

XT 1:02:08 [2]

25.5 km (24.6 kph) +427m.

Home from my last ever school/uni exam. Bit bonked now but very nice feeling to get it done. Just have to deliver some sort of masters thesis now!

Monday May 13 #

5 PM

Running 42:21 [1] 7.55 km (5:37 / km) +92m 5:17 / km
shoes: Nike Pegs 40

Mega plod. Tried to pick up something from uni that I need for tomorrows exam but couldn't get into the building, F.

S & C 30:00 [0]

Basis. Right hammy a bit cooked for some reason.

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