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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Erik

In the 7 days ending Feb 28, 2021:

activity # timemileskm+m
  Running-normal6 3:51:53 28.75(8:04) 46.26(5:01) 776
  Orienteering-easy4 2:37:33 17.67(8:55) 28.43(5:32) 288
  Strength2 1:29:30
  Alternative1 45:18
  Total9 8:44:14 46.42 74.7 1064

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MoTuWeThFrSaSu

Sunday Feb 28, 2021 #

10 AM

Running-normal warm up/down 16:05 intensity: (9:28 @1) + (5:52 @2) + (45 @3) 2.99 km (5:23 / km) +76m 4:47 / km
ahr:123 max:149 shoes: Saucony Ride Iso 2 - 1

Orienteering-easy 13:15 intensity: (4:27 @3) + (6:21 @4) + (2:27 @5) 3.36 km (3:56 / km) +49m 3:40 / km
ahr:171 max:180 shoes: Saucony Ride Iso 2 - 1

Nice sprint and good to train the routines a little bit

Running-normal warm up/down 7:54 intensity: (2:15 @1) + (5:10 @2) + (29 @3) 1.46 km (5:26 / km) +19m 5:05 / km
ahr:131 max:144 shoes: Saucony Ride Iso 2 - 1

2 PM

Running-normal warm up/down 13:44 intensity: (7:00 @1) + (6:44 @2) 1.74 km (7:52 / km) +20m 7:27 / km
ahr:131 max:148 shoes: Saucony Ride Iso 2 - 1

Orienteering-easy 16:14 intensity: (5 @1) + (9 @2) + (7 @3) + (11:09 @4) + (4:44 @5) 4.22 km (3:51 / km) +31m 3:43 / km
ahr:174 max:178 shoes: Saucony Ride Iso 2 - 1

One-Man relay: one big mistake and completely at the limit. I was tired and not really fast


Part 1


Part 2

Running-normal 9:25 intensity: (5:49 @1) + (3:36 @2) 1.54 km (6:08 / km) +12m 5:54 / km
ahr:128 max:139 shoes: Saucony Ride Iso 2 - 1

Saturday Feb 27, 2021 #

9 AM

Orienteering-easy 1:19:05 intensity: (17:41 @1) + (39:09 @2) + (19:19 @3) + (2:56 @4) 12.88 km (6:08 / km) +94m 5:56 / km
ahr:141 max:167 shoes: Inov X-Talon 230

Really nice to have training days with the club again. Today it was beach forest time. Was a little bit long because I had some bigger problems in the first compass part.



C • O-Ringen 2012 2
1 PM

Orienteering-easy 48:59 intensity: (5:01 @1) + (27:23 @2) + (11:38 @3) + (4:57 @4) 7.97 km (6:09 / km) +114m 5:44 / km
ahr:147 max:176 shoes: Inov X-Talon 230

The first half of this training day with the club in the morning was quite nice, but o-technically not very good, but the second half was much better. The forrest was beautiful and I felt also better. Tired in the end, but for the microsprint I had enough power left :)


Compass


Corridor


Microsprint

Running-normal warm up/down 3:24 intensity: (3:16 @1) + (5 @2) + (3 @3) 0.57 km (6:00 / km)
ahr:122 max:131 shoes: Inov X-Talon 230

Friday Feb 26, 2021 #

Note
(rest day)

Thursday Feb 25, 2021 #

10 AM

Running-normal 44:58 intensity: (4:18 @1) + (40:08 @2) + (32 @3) 9.99 km (4:30 / km) +87m 4:19 / km
ahr:137 max:151 shoes: Asics Gel Persue 6

Wednesday Feb 24, 2021 #

6 PM

Alternative (Crosstrainer) 45:18 [1]

Strength 25:48 [2]

Tuesday Feb 23, 2021 #

5 PM

Running-normal (2x6x500m) 1:30:24 intensity: (13:19 @1) + (44:51 @2) + (11:19 @3) + (13:35 @4) + (7:20 @5) 18.06 km (5:00 / km) +491m 4:24 / km
ahr:148 max:182 shoes: Saucony Ride Iso 2 - 1

500m intervals with a flat-steep-flat profile. 2:30min rest down the hill and 2min extra between the sets. It was quite slipry up the hill and it was dark after the first set, but it was nice to run in a group.
Super tough training even though it felt easy the first 8-9 intervals. My heart rate was strangly high at every interval, but since the feeling was good I just kept going.
Everything together was maybe a little bit long, but made it the best and hardest training this year so far.

Monday Feb 22, 2021 #

7 AM

Strength 1:03:42 [2]

4 PM

Running-normal 45:59 intensity: (4:15 @1) + (40:39 @2) + (1:05 @3) 9.93 km (4:38 / km) +71m 4:28 / km
ahr:136 max:150 shoes: Saucony Ride Iso 2 - 1

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