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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Arlaharen

In the 7 days ending Sep 5, 2010:

activity # timemileskm+mload
  Orienteering4 3:23:21 18.82(10:48) 30.28(6:43) 778109.9
  Running3 2:25:25 18.01(8:04) 28.98(5:01) 19877.1
  Total7 5:48:46 36.83(9:28) 59.26(5:53) 976187.0
  [1-5]7 5:48:05

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MoTuWeThFrSaSu

Sunday Sep 5, 2010 #

11 AM

Orienteering race 1:11:24 intensity: (9 @1) + (11 @2) + (7 @3) + (49:56 @4) + (21:01 @5) 11.71 km (6:06 / km) +324m 5:21 / km
ahr:189 max:232 shoes: Asics Hyper XC

Saturday Sep 4, 2010 #

9 AM

Orienteering race 50:20 [3] 7.14 km (7:03 / km) +265m 5:57 / km
shoes: Asics Hyper XC

Friday Sep 3, 2010 #

Event: SM Medel+Stafett (Swedish Middle+Relay Champs)
 
12 PM

Orienteering race 38:43 intensity: (8 @2) + (23 @3) + (24:58 @4) + (13:14 @5) 6.47 km (5:59 / km) +67m 5:41 / km
ahr:181 max:229 shoes: Asics Hyper XC

Thursday Sep 2, 2010 #

11 AM

Orienteering 42:54 intensity: (1:02 @1) + (9:18 @2) + (17:50 @3) + (12:02 @4) + (2:42 @5) 4.96 km (8:39 / km) +122m 7:42 / km
ahr:139 max:181 shoes: Salomon SpeedCross 2

Wednesday Sep 1, 2010 #

11 AM

Running warm up/down 9:43 intensity: (41 @0) + (2:38 @1) + (5:14 @2) + (1:10 @3) 1.88 km (5:10 / km) +43m 4:38 / km
ahr:115 max:136 shoes: Salomon SpeedCross 2

Running 9:16 intensity: (4:13 @4) + (5:03 @5) 2.58 km (3:36 / km)
ahr:147 max:211 shoes: Salomon SpeedCross 2

Forest intervals the usual loop in Vallaskogen x 4
Tried to push hard as I badly wanted to know that I had got some speed back after the sick leave and vacation from training. I pushed hard from the start and Jac followed me closely so he kept me going fast all the way to the finish. I managed on the 4th interval to get a 10m gap down to him. Jac made all the difference to this training. I am not sure if I would have managed to keep my times under 2'20" if I had been alone.

My times:
2'18", 2'19", 2'20", 2'19"

Running warm up/down 11:14 intensity: (4:56 @2) + (3:54 @3) + (2:24 @5) 2.06 km (5:27 / km) +1m 5:27 / km
ahr:130 max:147 shoes: Salomon SpeedCross 2

Tuesday Aug 31, 2010 #

5 PM

Running warm up/down 13:08 intensity: (2:19 @1) + (1:15 @2) + (6:45 @3) + (1:32 @4) + (1:17 @5) 1.93 km (6:47 / km) +12m 6:35 / km
ahr:138 max:200 shoes: Asics DS Trainer 13

Running intervals 36:27 intensity: (29 @2) + (5:13 @3) + (16:35 @4) + (14:10 @5) 7.77 km (4:42 / km) +56m 4:32 / km
ahr:160 max:193 shoes: Asics DS Trainer 13

3-2-1' intervals with 1' rest x 3
Great session. Felt better than in a long time. Not quite up there fighting with Ptr but almost. Overtook everyone on my last 1' interval just for fun... and fun it was ;)

Monday Aug 30, 2010 #

5 PM

Running long 1:05:37 intensity: (47 @1) + (7:47 @2) + (21:18 @3) + (22:56 @4) + (12:49 @5) 12.76 km (5:08 / km) +86m 4:58 / km
ahr:148 max:198 shoes: Asics DS Trainer 13

Recovery jog with my brother around the Saab airfield and down to Åbysäcken and back home. We found a couple of nice patches of forest on our way around the airfield.

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