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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Herbz

In the 31 days ending Jul 31, 2020:

activity # timemileskm+m
   ◪11 14:50:33 55.05(16:11) 88.59(10:03) 231864 /74c86%
  trail/fell running11 7:13:38 37.44(11:35) 60.26(7:12) 1622
  Road Run4 1:08:23 7.22 11.62 62
  S+C2 59:50
  Track running 2 46:04 7.31(6:18) 11.76(3:55) 36
  X training 1 27:25 151
  Total23 25:25:53 107.02 172.23 418964 /74c86%
  [1-5]23 24:44:02

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Saturday Jul 25, 2020 #

11 AM

◪ long 3:19:31 intensity: (5 @0) + (1:15 @1) + (1:03:20 @2) + (1:53:20 @3) + (20:14 @4) + (1:17 @5) ***** 12.91 km (15:27 / km) +568m 12:40 / km
ahr:159 max:188 spiked:19/21c shoes: NVII Crazy light F1

C • Is this 2

Thursday Jul 23, 2020 #

11 AM

Road Run warm up/down 10:33 intensity: (10 @0) + (17 @1) + (7:31 @2) + (2:35 @3) 1.58 km (6:40 / km) +9m 6:29 / km
ahr:147 max:166 shoes: Nike Zoom Fly 3

trail/fell running intervals 24:01 intensity: (10:46 @2) + (11:01 @3) + (1:51 @4) + (23 @5) 4.41 km (5:27 / km) +26m 5:18 / km
ahr:156 max:190 shoes: Nike Zoom Fly 3

4*4 [2min] terrain - filip wanted to take things chill and I only wanted to do a small week

Road Run warm up/down 1:56 [3] 0.32 km (6:05 / km)
ahr:167 max:170 shoes: Nike Zoom Fly 3

Wednesday Jul 22, 2020 #

5 PM

◪ tempo 1:18:44 intensity: (16 @0) + (23 @1) + (9:38 @2) + (40:05 @3) + (25:04 @4) + (3:18 @5) **** 10.61 km (7:25 / km) +146m 6:57 / km
ahr:168 max:192 spiked:10/11c shoes: Scott supertrac rc

Orienteering at hökensås - super fast forest with some cheeky hills that needed to be avoided. Head on head race with filip. I was winning untill 5-6 when I got dropped due to some bad route choice. Decided to save some climb but added loads of extra distance.

Tuesday Jul 21, 2020 #

11 AM

◪ 1:08:20 intensity: (1:18 @0) + (13:52 @1) + (45:38 @2) + (7:32 @3) ***** 5.82 km (11:44 / km) +91m 10:53 / km
ahr:136 max:171 shoes: NVII Crazy light F1

Super hard but nice area. Got quite lost and legs are still a bit trashed from the long

Sunday Jul 19, 2020 #

Event: ORingen Uppsala: POSTPONED to 2021-07-25/31
 
10 AM

trail/fell running warm up/down 12:30 intensity: (1:00 @1) + (10:47 @2) + (43 @3) 1.89 km (6:36 / km) +51m 5:49 / km
ahr:141 max:158 shoes: Scott supertrac rc

◪ race (Long race ) 1:37:47 intensity: (35 @0) + (31 @1) + (23:07 @2) + (1:03:07 @3) + (10:27 @4) ***** 11.35 km (8:37 / km) +650m 6:42 / km
ahr:161 max:182 spiked:9/13c shoes: Scott supertrac rc

Long race at idre.*update- results released and I came second out of all the w20s* Set out feeling fairly optimistic and hit number one no issues at all. 2 was a fairly long leg and I decided to contour round and attack from a patch of green forest. However there seemed to be a lot of green forest and this was my first time on 1:15000 so I misjudged the distance and came up about 300m too short. Probably lost about 1.5mins realising I hadn’t gone far enough but once I figured that out it was easy. Another long leg to 3 and I drifted off a bit but realised pretty quickly what I’d done and found it m. Lost 45seconds. 4 was pretty straightforward but came in slightly too low and lost 10 seconds. Finally got the hang of the scale and that was the last mistake I made. 5 was a massive leg across the entire map and I think eating a bit more for breakfast could have gained some time. Went straight until I hit the top of the hill then went along the top and down. Hit the ski lift and went straight up that and then off into 5 fairly easily. Got caught by a swede so got a nice tow into 6 then up to the top of the second hill drink and down through 7 and 8 completely clean but a little bit slow. Struggled a bit getting into 9 and maybe should have gone down the ski slope a bit more before going into the forest. Slowly across to 10 but navigation was fine then got caught by another swede halfway to 11 so I managed to pick the pace up a bit trying to keep up with then through to 12. 13 was just straight up the ski hill about 150m of climb in one leg which was not nice at all. Hit the controll no issues as I’d already been to it then final push up to the finish. Overall I’d give that run 7/10. Nice way to finish off the weekend

Saturday Jul 18, 2020 #

11 AM

trail/fell running warm up/down 7:46 intensity: (20 @0) + (40 @1) + (5:12 @2) + (1:34 @3) 1.17 km (6:39 / km) +44m 5:36 / km
ahr:142 max:163 shoes: Scott supertrac rc

◪ 51:11 intensity: (20 @0) + (3:17 @1) + (40:10 @2) + (7:24 @3) ***** 5.51 km (9:18 / km) +47m 8:55 / km
ahr:142 max:172 spiked:15/16c shoes: Scott supertrac rc

Middle training. Super nice area runnable and a quality map. Surprisingly clean run.

trail/fell running warm up/down 5:32 intensity: (4:09 @2) + (1:23 @3) 0.87 km (6:23 / km)
ahr:152 max:163 shoes: Scott supertrac rc

Friday Jul 17, 2020 #

11 AM

trail/fell running long 2:57:12 intensity: (3:37 @0) + (41:59 @1) + (2:09:39 @2) + (1:57 @3) 12.56 km (14:06 / km) +946m 10:15 / km
ahr:130 max:164 shoes: Scott supertrac rc

Filip took me on some mad route with zero paths which made it quite slow. Good to go at easy pace as my legs are quite sore and the views in northern Sweden are beautiful. Now have done a +1000m peak in sweden. - städjen.

Thursday Jul 16, 2020 #

10 AM

trail/fell running warm up/down 19:01 intensity: (30 @0) + (4:16 @1) + (10:01 @2) + (4:14 @3) 2.26 km (8:25 / km) +46m 7:38 / km
ahr:137 max:170 shoes: NVII Crazy light F1

◪ 57:07 intensity: (4 @0) + (10:46 @1) + (44:09 @2) + (2:08 @3) ***** 5.43 km (10:32 / km) +110m 9:33 / km
ahr:134 max:164 shoes: NVII Crazy light F1

Got very lost trying to follow Simona Aebersold. Relocated and carried on but still finding it very technical so bailed as they were taking the controls in.
3 PM

◪ (Easy ) 1:27:18 intensity: (13 @0) + (8:55 @1) + (1:11:43 @2) + (6:27 @3) *** 7.73 km (11:17 / km) +225m 9:51 / km
ahr:137 max:174 shoes: Scott supertrac rc

Did one of the 10mila training courses with filip. Chill pace. Area seems good looking forward to racing on it, should be super fast.
C • Ingerbritsen? 2

Wednesday Jul 15, 2020 #

6 PM

◪ 47:42 intensity: (17 @0) + (7:40 @1) + (23:41 @2) + (16:04 @3) 5.93 km (8:03 / km) +74m 7:34 / km
ahr:143 max:173 shoes: NVII Crazy light F1

Contour only map. Very nice runnable forest. All clean apart from one phat mistake.

Tuesday Jul 14, 2020 #

5 PM

Road Run warm up/down 15:15 intensity: (11 @0) + (29 @1) + (2:50 @2) + (6:24 @3) + (5:21 @4) 3.15 km (4:50 / km) +26m 4:39 / km
ahr:162 max:181 shoes: Nike Zoom Fly 3

Track running intervals (Stockholm Olympic stadium) 27:22 intensity: (12 @0) + (12 @1) + (5:32 @2) + (5:12 @3) + (6:51 @4) + (9:23 @5) 6.65 km (4:07 / km) +36m 4:00 / km
ahr:173 max:197 shoes: Nike Zoom Fly 3

6*600m [200m float] + 4*200m [200m float]

Road Run warm up/down 15:33 intensity: (6 @1) + (1:28 @2) + (13:59 @3) 3.09 km (5:02 / km)
ahr:163 max:172 shoes: Nike Zoom Fly 3

Monday Jul 13, 2020 #

11 AM

S+C 26:23 [1]
ahr:83 max:98

Road Run 3:31 intensity: (2:01 @2) + (1:30 @3)
ahr:153 max:161 shoes: Nike Zoom Fly 3

Tried to do a little treadmill session but it didn’t go fast enough.
6 PM

trail/fell running (Steady ) 30:12 intensity: (6 @0) + (20 @1) + (5:40 @2) + (23:46 @3) + (20 @4) 6.3 km (4:48 / km) +27m 4:42 / km
ahr:158 max:176 shoes: Nike Zoom Fly 3

Sunday Jul 12, 2020 #

Note
(rest day)

Saturday Jul 11, 2020 #

2 PM

trail/fell running (Shakeout ) 11:06 intensity: (28 @1) + (9:44 @2) + (54 @3) 2.03 km (5:28 / km) +12m 5:19 / km
ahr:143 max:157 shoes: Nike Zoom Fly 3

Feeling fresh.
C • Expecting 1
8 PM

Road Run warm up/down 14:10 intensity: (7 @0) + (41 @1) + (12:20 @2) + (1:02 @3) 2.35 km (6:01 / km) +18m 5:48 / km
ahr:137 max:158 shoes: Nike Zoom Fly 3

Track running race 18:42 intensity: (10 @0) + (12 @1) + (4:41 @2) + (9 @3) + (3 @4) + (13:27 @5) 5.1 km (3:40 / km)
ahr:176 max:198 shoes: Nike Zoom Fly 3

Just not as good as I thought I was. Kinda embarrassing really . Got plenty of excuses that could explain away some time but tbh I just need to train more and maybe not do a massive week and not taper. Kinda fun even if I was on my own for most of it. Wasn’t even a pb which makes it even more upsetting

Road Run warm up/down 7:25 intensity: (10 @1) + (4:20 @2) + (2:55 @3) 1.13 km (6:35 / km) +9m 6:19 / km
ahr:152 max:162 shoes: Nike Zoom Fly 3

Thursday Jul 9, 2020 #

Note

Just entered a 5000m track race. It’s this Saturday night. Really hyped to finally do a race and push myself. Quite a few of my sessions have been focussed around that distance so hopefully it will pay off. Aiming for 17:30 but could be quicker or slower I don’t really know for certain where I’m at. Going to take it very easy tomorrow as it’s quite expensive to enter so I want to get a really good pb. Also potentially running a 10.000 in 2 weeks as well.
7 PM

trail/fell running warm up/down 8:16 intensity: (5 @0) + (12 @1) + (6:01 @2) + (1:58 @3) 1.22 km (6:47 / km) +18m 6:20 / km
ahr:147 max:168 shoes: Scott supertrac rc

◪ 1:02:01 intensity: (16 @1) + (23:55 @2) + (34:45 @3) + (3:05 @4) **** 8.07 km (7:41 / km) +72m 7:21 / km
ahr:157 max:181 spiked:11/13c shoes: Scott supertrac rc

Orienteering at Ängsjö. Peng mixed forest and some fairly decent navigating.Felt pretty confident and kept it pretty clean. At the expense of some speed.

trail/fell running warm up/down 8:54 intensity: (1:16 @2) + (7:38 @3) 1.51 km (5:54 / km) +12m 5:40 / km
ahr:158 max:166 shoes: Scott supertrac rc

Wednesday Jul 8, 2020 #

2 PM

trail/fell running 30:15 intensity: (12 @0) + (31 @1) + (17:31 @2) + (11:48 @3) + (13 @4) 6.03 km (5:01 / km) +82m 4:42 / km
ahr:151 max:177 shoes: Scott supertrac rc

Easy along the lidingölöppet trail.

Tuesday Jul 7, 2020 #

11 AM

trail/fell running (Easy ) 33:11 intensity: (15 @0) + (18 @1) + (17:04 @2) + (15:34 @3) 6.08 km (5:27 / km) +122m 4:57 / km
ahr:153 max:174 shoes: Nike Zoom Fly 3

6 PM

◪ 31:13 intensity: (3:28 @0) + (6:59 @1) + (15:56 @2) + (4:50 @3) 3.17 km (9:51 / km) +40m 9:16 / km
ahr:133 max:171 shoes: Scott supertrac rc

Bonked then bailed

Monday Jul 6, 2020 #

10 AM

S+C 33:27 intensity: (27:25 @0) + (6:02 @1)
ahr:90 max:123

Some stuff in the gym with zac
6 PM

trail/fell running 1:05:42 intensity: (19 @0) + (36 @1) + (14:00 @2) + (38:31 @3) + (12:16 @4) 13.94 km (4:43 / km) +237m 4:21 / km
ahr:164 max:182 shoes: Nike Zoom Fly 3

“Steady “ run with hector and zac. Legs a bit sore after the gym so struggling a bit but nice to get a tour of the local trails

Sunday Jul 5, 2020 #

10 AM

◪ long (Långpass ) 1:49:39 intensity: (15 @0) + (1:08 @1) + (25:42 @2) + (52:47 @3) + (24:07 @4) + (5:40 @5) 12.06 km (9:05 / km) +295m 8:06 / km
ahr:163 max:189 shoes: Scott supertrac rc

Long orienteering in paradiset. Pretty technical area apparently one of the best in Stockholm. Just in a train for most of it. Terrain was hard work in places but it was pretty beautiful even in the rain.

Wednesday Jul 1, 2020 #

6 PM

X training 27:25 intensity: (1:21 @0) + (20:02 @1) + (6:02 @2) +151m
ahr:118 max:146 shoes: Vitoria carbon pro 30th annive

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