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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zac h

In the 7 days ending Mar 31, 2019:

activity # timemileskm+m
  Orienteering4 4:44:50 22.79(12:30) 36.68(7:46) 472
  Running - Trail / Road7 4:34:50 32.27(8:31) 51.94(5:17) 645
  Gym1 54:44
  Stretching/Rolling/Core5 51:18
  Total13 11:05:42 55.06 88.61 1117
  [1-5]9 9:24:37

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MoTuWeThFrSaSu

Sunday Mar 31, 2019 #

11 AM

Running - Trail / Road 2:01:09 intensity: (44 @0) + (3:12 @1) + (1:40:23 @2) + (16:50 @3) 24.19 km (5:00 / km) +292m 4:43 / km
ahr:139 max:160 shoes: Asics Gel Blue

Lovely long one with Bryan, Hector and Timo to round out quite a big week; felt good whole way but pretty hungry at the end - at the limit of what I think I can do without food&water
Time to back it off for a few days
11 PM

Stretching/Rolling/Core 8:23 [0]

Saturday Mar 30, 2019 #

10 AM

Stretching/Rolling/Core 7:25 [0]

12 PM

Orienteering 1:19:55 intensity: (5:15 @0) + (18:11 @1) + (52:24 @2) + (4:05 @3) 9.05 km (8:50 / km) +124m 8:16 / km
ahr:127 max:155

Easy pace Tio relevant training
Lost focus completely for 10 mins in the middle but got it back and finished off a decent training

Friday Mar 29, 2019 #

9 PM

Running - Trail / Road 17:55 intensity: (1:18 @0) + (2:20 @1) + (11:44 @2) + (2:33 @3) 2.46 km (7:17 / km) +26m 6:55 / km
ahr:131 max:157 shoes: Icebug7s

Orienteering 1:23:51 intensity: (32 @0) + (5 @1) + (8:52 @2) + (1:00:54 @3) + (13:28 @4) 12.54 km (6:41 / km) +263m 6:03 / km
ahr:158 max:173 shoes: Icebug7s

SM Natt (Swedish Night Champs) - 33rd H20E
Went into this with only the goal of feeling in control enough to push in some places. This was pretty much accomplished - fundamentally I feel did a good race and physically felt good pushing after 80 mins with no gel.
This however is a long way from being on a level to compete with the swedes - whilst for 90% of the time I could push well there were plenty of misses and places where it could be a whole lot tighter.
This is on contrast to a couple of months ago running at night in Sweden, feeling that I could only ever be passive (i.e. may as well be jogging when the terrain is detailed)

Quickroute

Feeling super drained afterwards, but in general pleased with a top half result in a sacked field at a discipline where I am comparatively weakest.

Running - Trail / Road 2:09 intensity: (1 @0) + (1:56 @1) + (12 @2) 0.23 km (9:23 / km)
ahr:109 max:123 shoes: Icebug7s

Just wanted a shower and my soup

Thursday Mar 28, 2019 #

3 PM

Stretching/Rolling/Core 17:53 intensity: (10:00 @0) + (7:53 @1)

6 PM

Running - Trail / Road 54:02 intensity: (2:36 @0) + (9:48 @1) + (17:25 @2) + (21:46 @3) + (2:27 @4) 10.7 km (5:03 / km) +139m 4:44 / km
ahr:139 max:170

WU
4* (4:30 [30sec], 1min hill [2min])
WD
Super nice warm(ish) evening, on soft undulating (and ice free) forest paths under the ski lights. Bit more chill and shorter than usual due to running SM natt tomorrow night

Wednesday Mar 27, 2019 #

6 PM

Running - Trail / Road 8:37 intensity: (13 @0) + (23 @1) + (8:01 @2) 1.63 km (5:16 / km) +31m 4:49 / km
ahr:132 max:147

Orienteering 53:46 intensity: (31 @0) + (10:09 @1) + (42:30 @2) + (36 @3) 5.99 km (8:59 / km) +33m 8:45 / km
ahr:128 max:151

Quickroute

Running - Trail / Road 10:27 intensity: (4:00 @1) + (6:27 @2) 1.79 km (5:51 / km) +16m 5:36 / km
ahr:121 max:132

11 PM

Stretching/Rolling/Core 10:13 [0]

Tuesday Mar 26, 2019 #

11 AM

Running - Trail / Road 18:06 intensity: (1:34 @0) + (2:10 @1) + (9:32 @2) + (4:50 @3) 3.1 km (5:50 / km) +33m 5:33 / km
ahr:134 max:165 shoes: Asics Gel Blue

Gym 54:44 intensity: (42:33 @0) + (10:53 @1) + (1:18 @2)
ahr:88 max:127

Running - Trail / Road 15:00 intensity: (56 @0) + (3:24 @1) + (10:40 @2) 2.77 km (5:25 / km) +43m 5:01 / km
ahr:122 max:139 shoes: Asics Gel Blue

6 PM

Running - Trail / Road 5:45 intensity: (11 @0) + (34 @1) + (5:00 @2) 0.93 km (6:11 / km) +14m 5:44 / km
ahr:122 max:131

Orienteering 1:07:18 intensity: (44 @0) + (40 @1) + (50:28 @2) + (15:26 @3) 9.1 km (7:24 / km) +52m 7:12 / km
ahr:142 max:157

C • Why? 4
11 PM

Stretching/Rolling/Core 7:24 [0]

Monday Mar 25, 2019 #

6 PM

Running - Trail / Road 21:40 intensity: (32 @0) + (2:21 @1) + (18:47 @2) 4.13 km (5:15 / km) +51m 4:57 / km
ahr:127 max:143 shoes: Asics Gel Blue

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