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

Training Log Archive: Arlaharen

In the 7 days ending Jul 18, 2010:

activity # timemileskm+mload
  Running2 1:28:36 10.51(8:26) 16.92(5:14) 17623.1
  Strength2 1:00:535.3
  Running trail/forest1 22:24 2.28(9:48) 3.68(6:06)12.3
  Total4 2:51:53 12.8(13:26) 20.6(8:21) 17640.6
  [1-5]4 2:20:37

«»
1:06
0:00
» now
MoTuWeThFrSaSu

Friday Jul 16, 2010 #

5 PM

Strength 30:00 intensity: (11:47 @0) + (12:36 @1) + (4:22 @2) + (1:13 @3) + (2 @4) 0.0 km
ahr:101 max:150

Core strength training.
Did the ususal 45"+15" rest x 10 exercises x 3 laps
(No rest between the laps)

Felt OK. Is getting stronger in the lower abdominal muscles. :)
Push-ups is also getting a little bit better.

Thursday Jul 15, 2010 #

Note

My cousin and his little kid stopped by for some bbq. So I ended up short of time for training.

Wednesday Jul 14, 2010 #

11 AM

Running 10:01 intensity: (4:19 @0) + (9 @1) + (16 @2) + (3:03 @3) + (2:14 @4) 1.81 km (5:33 / km) +37m 5:02 / km
ahr:146 max:167 shoes: Salomon SpeedCross 2

Running trail/forest intervals 22:24 intensity: (1:46 @0) + (1:53 @1) + (3:09 @2) + (2:15 @3) + (5:26 @4) + (7:55 @5) 3.68 km (6:06 / km)
ahr:154 max:195 shoes: Salomon SpeedCross 2

Forest intervals in Vallaskogen. Really hot and humid, but a little bit colder than last week I think. Got good starting help from Dryml who set the pace on the first 2 intervals. I then tried to increase the pace throughout the session. Per Brolund made me fight hard on the last 2 and I got a good time one the last one. Nice!

My splits
221, 219, 218, 217, 215

avg 2'18"

Running 12:08 intensity: (29 @0) + (1:32 @2) + (7:36 @3) + (2:21 @4) + (10 @5) 2.05 km (5:54 / km)
ahr:141 max:170 shoes: Salomon SpeedCross 2

Tuesday Jul 13, 2010 #

5 PM

Running long 1:06:27 intensity: (31 @0) + (54 @1) + (36:17 @2) + (26:41 @3) + (2:04 @4) 13.06 km (5:05 / km) +139m 4:50 / km
ahr:130 max:161 shoes: Asics DS Trainer 13

Had planned of doing a 90'+ training but after 45 or so the thunderstorm was beginning to feel a little to intimitdating so I cut it short. The heavy rain during most parts of the run was so nice. The temperature dropped to around 22 degrees which made it a pleasure to run.

Monday Jul 12, 2010 #

6 PM

Strength 30:53 intensity: (12:24 @0) + (13:00 @1) + (3:35 @2) + (1:20 @3) + (34 @4) 0.0 km
ahr:104 max:158

Core strength training.
45"+15" rest
10 exercises and 3 laps. No rest between the laps.

« Earlier | Later »