Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Faceplant

In the 7 days ending Feb 19:

activity	#	time	miles		km		+m
Running	4	2:44:23	21.35	(7:42)	34.36	(4:47)	331
Trail Running	1	1:28:52	7.1	(12:31)	11.43	(7:46)	167
Strength	1	53:56
Orienteering	1	47:49	3.33	(14:21)	5.36	(8:55)	119	3 /	6c	50%
Total	7	5:55:00	31.78		51.15		617	3 /	6c	50%

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Sunday Feb 19 #

10 AM

Trail Running long 1:28:52 [3] 11.43 km (7:46 / km) +167m 7:15 / km
ahr:154 max:177 shoes: New Balance M880M12

Long run with Njudung off trail and single track. Big group and was nice to chat. Tricky stuff with the blueberry bushes.

Saturday Feb 18 #

10 AM

Orienteering (Nye) 47:49 [3] 5.36 km (8:55 / km) +119m 8:02 / km
ahr:151 max:176 spiked:3/6c shoes: New Balance 1400 v6

Nice terrain in Nye. My compass was tweaking a bit but turns out Anna's was too, must be getting drawn to something. Did not go super well bc of that but just nice to get out. With Oscar, Per and Sandlund. Then just meet at each control. Was a little too high to number #1 and then too low to #2. #3 I was swerving too much. The rest went well, especially #6.

Friday Feb 17 #

11 AM

Running tempo 43:49 [4] 9.87 km (4:26 / km) +43m 4:21 / km
ahr:158 max:182 shoes: New Balance M880M12

3 x 8 min tempo, R = 1 min. Rainy. Not as fast as I would have hoped but oh well, that is why we train.

Thursday Feb 16 #

5 PM

Running 29:10 [3] 5.88 km (4:58 / km) +49m 4:46 / km
ahr:146 max:163 shoes: New Balance M880M12

First run in Sweden! Dark and tired but nice to get out.

Wednesday Feb 15 #

10 AM

Running 29:04 [3] 5.74 km (5:04 / km) +72m 4:46 / km
ahr:155 max:176

Easy last run in Canada w Gian.

Tuesday Feb 14 #

6 PM

Running warm up/down 14:14 [2] 2.95 km (4:49 / km)
ahr:148 max:158 shoes: New Balance M880M12

Running hills 38:47 [4] 8.33 km (4:39 / km) +145m 4:17 / km
ahr:156 max:173 shoes: New Balance M880M12

10 x 75s up Longwood hill, the rest is jog back down. Followed by one 3 minuter. There was the option to do 4 x 3 minutes but my knee was a little sore so I played safe. Sucks bc this would have been a great workout to do in full. Hills were tiring but the 3 minuter went well.

Running 9:19 [2] 1.59 km (5:52 / km) +22m 5:29 / km
ahr:154 max:163 shoes: New Balance M880M12

Monday Feb 13 #

11 AM

Strength 53:56 [3]
ahr:105 max:134

Legs and shoulders, shoulders are getting stronger.

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