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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Erik

In the 7 days ending Mar 21:

activity # timemileskm+m
  Running5 3:29:38 27.13(7:44) 43.66(4:48) 292
  orienteering3 2:47:03 14.23(11:44) 22.9(7:18) 901
  strength1 51:54
  Total7 7:08:35 41.36 66.56 1193

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MoTuWeThFrSaSu

Sunday Mar 21 #

10 AM

orienteering long 1:37:14 intensity: (7:12 @1) + (1:26:09 @2) + (3:53 @3) 12.07 km (8:04 / km) +458m 6:46 / km
ahr:139 max:159 shoes: Inov X-Talon 230

Nice and slow together with 4 guys in one of the most beautiful forest of Gothenburg. Maybe half of the course I was just following and checking but that was s planed as allowed for such a training.

Saturday Mar 20 #

9 AM

Running warm up/down 16:55 intensity: (2:08 @1) + (11:01 @2) + (3:46 @3) 2.98 km (5:41 / km) +46m 5:17 / km
ahr:141 max:164 shoes: Icebug Spirit 8 M OLX

orienteering (Middle Quali) 27:04 intensity: (13 @1) + (17 @2) + (5:08 @3) + (14:27 @4) + (6:59 @5) 3.88 km (6:59 / km) +193m 5:36 / km
ahr:174 max:180 shoes: Icebug Spirit 8 M OLX

Nice and tough training with the level of a real competition. I'm really satisfied with the technical part even when I chose a bad route to the last control and lost maybe 20 seconds. Physically it was really tough, but all had the same problems. Very happy with the result and that I had no problems with my left hamstring as the entire week.
http://obasen.orientering.se/winsplits/online/en/d...

Running 11:49 intensity: (25 @1) + (11:22 @2) + (2 @3) 2.03 km (5:50 / km)
ahr:138 max:149 shoes: Icebug Spirit 8 M OLX

3 PM

Running warm up/down 12:24 intensity: (2:36 @1) + (9:39 @2) + (9 @3) 2.04 km (6:05 / km) +23m 5:45 / km
ahr:134 max:146 shoes: Icebug Spirit 8 M OLX

orienteering (Middle Final) 42:45 intensity: (21 @1) + (18 @2) + (3:23 @3) + (37:40 @4) + (1:03 @5) 6.96 km (6:09 / km) +251m 5:12 / km
ahr:170 max:178 shoes: Icebug Spirit 8 M OLX

Again, a really nice middle distance. Technically worse than in the morning and physically also not the best, but I had a lot of fun and I'm satisfied with this day. I did only few orienteering trainings this winter, so I will need some time to come back in the routines, but the base is quite good.
http://obasen.orientering.se/winsplits/online/en/d...

Running 2:25 intensity: (26 @1) + (1:55 @2) + (4 @3) 0.45 km (5:25 / km)
ahr:131 max:138

Friday Mar 19 #

11 AM

Running 44:54 intensity: (4:41 @1) + (39:13 @2) + (1:00 @3) 9.95 km (4:31 / km) +77m 4:21 / km
ahr:137 max:153 shoes: Asics Gel Persue 6

Trying to get back to normal

Thursday Mar 18 #

Note
(rest day)

For my left hamstring the interval session on tuesday was harder then expected, so today I decided to have a massage and a rest day. I had planed to run a sprint race today, but that would maybe not be a good idea. But who knows

Wednesday Mar 17 #

11 AM

Running 47:07 intensity: (5:29 @1) + (40:57 @2) + (41 @3) 10.37 km (4:33 / km) +76m 4:23 / km
ahr:136 max:150 shoes: Asics Gel Persue 6

Tuesday Mar 16 #

5 PM

Running 1:14:04 intensity: (8:02 @1) + (37:09 @2) + (14:45 @3) + (14:08 @4) 15.85 km (4:40 / km) +70m 4:34 / km
ahr:147 max:175

10x600m // 60" rest + 5x200m // 60"

I don't know why my clock said it was always 30m too short in the one direction and 20 meters too long in the other. But good speed, good training and happy Erik

Monday Mar 15 #

7 AM

strength 51:54 [2]

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