Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: VikingRunner

In the 7 days ending Jan 19:

activity # timemileskm+m
  Orienteering 3 4:13:50 15.26(16:38) 24.57(10:20) 470
  Run4 3:32:33 18.76(11:20) 30.2(7:02) 718
  Total7 7:46:23 34.03(13:42) 54.76(8:31) 1187

«»
2:47
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 19 #

10 AM

Orienteering 1:26:27 [3] 9.31 km (9:17 / km) +265m 8:08 / km
ahr:157 max:172

This course was designed to be similar to the O-fest M19-20 course from a few years back. I felt that my navigation was really smooth, and I was able to run at a comfortable pace without slowing down too much. I didn't have a technically perfect run, but I didn't have any huge mistakes.

Saturday Jan 18 #

9 AM

Orienteering intervals 1:42:25 [5] 8.56 km (11:58 / km) +109m 11:15 / km
ahr:158 max:183

5 short courses at high intensity. Three courses were pretty standard, one was a shorter course with only contours and the last was a course with a focus on using the compass. The first course didn't go so well, I wasn't able to find a good enough balance between running and navigating. After that I managed to find a better balance, although it was a little challenging to keep the pace high without any sense of competition.
2 PM

Orienteering 1:04:58 [2] 6.7 km (9:42 / km) +96m 9:03 / km
ahr:150 max:165

A long orienteering course. Ran it with two other guys, took it real easy and just jogged through it. No real mistakes to speak of.

Thursday Jan 16 #

5 PM

Run intervals 1:15:38 intensity: (1:00:38 @3) + (15:00 @5) 9.91 km (7:38 / km) +334m 6:32 / km
ahr:148 max:184

Long run / hill intervals. Ran with a gang, went out of my way to run as fast as possible up the hills. Solid workout, really tired

Wednesday Jan 15 #

2 PM

Run 48:39 [2] 6.65 km (7:19 / km) +172m 6:29 / km
ahr:142 max:160

Another run, tried my best to stay withing a certain heartrate zone (determined by my watch) so it was a decent workout.

Tuesday Jan 14 #

2 PM

Run 32:14 [2] 4.94 km (6:31 / km) +108m 5:53 / km
ahr:129 max:150

Slow jog, putting out some controls and listening to a podcast. Just relaxing

Monday Jan 13 #

6 PM

Run intervals 56:02 intensity: (31:00 @2) + (25:02 @4) 8.69 km (6:27 / km) +103m 6:05 / km
ahr:148 max:177

15sec running, 15sec break 50 times. My heartrate monitor didn't/doesn't seem super impressed with my effort, but I was feeling super tired and writing this afterwards I can feel some real pain in my legs. Not sure if I'm just tired or this particular workout wore me out more than usual. Feels good to be done with it ;)

« Earlier | Later »