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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlexM

In the 30 days ending Sep 30, 2021:

activity # timemileskm+m
  Running15 7:53:26 47.38(10:00) 76.25(6:13) 971
  Orienteering6 6:18:32 26.44(14:19) 42.55(8:54) 791102c
  Total17 14:11:58 73.81(11:33) 118.79(7:10) 1762102c

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Thursday Sep 30, 2021 #

6 AM

Running 17:03 intensity: (3 @2) + (14:54 @3) + (2:06 @4) 2.99 km (5:43 / km) +43m 5:20 / km
ahr:158 max:168 shoes: Hoka Carbon X

Morgonjogg - much better.
5 PM

Running warm up/down 14:27 intensity: (30 @1) + (43 @2) + (11:15 @3) + (1:59 @4) 2.32 km (6:14 / km) +40m 5:44 / km
ahr:154 max:173 shoes: NVII Forest II

Orienteering 35:04 intensity: (2:21 @3) + (32:09 @4) + (34 @5) *** 4.33 km (8:05 / km) +141m 6:58 / km
ahr:173 max:186 16c shoes: NVII Forest II

O training @ Slottskogen.
2*30s errors but otherwise all good. Slippy and dark, glad I had a headtorch.

Running warm up/down 17:59 intensity: (15 @2) + (47 @3) + (16:36 @4) + (21 @5) 2.72 km (6:37 / km) +30m 6:16 / km
ahr:172 max:190 shoes: NVII Forest II

Wednesday Sep 29, 2021 #

8 PM

Running 15:42 intensity: (7 @1) + (1:14 @2) + (12:45 @3) + (1:36 @4) 2.58 km (6:05 / km) +6m 6:00 / km
ahr:152 max:168 shoes: Hoka Carbon X

Was about to head out for a Slottskogen loop but managed 150m before muchos pain in L calf. Bailed to the astro until it went away. Stretch now, then will test it tomorrow morning.

Tuesday Sep 28, 2021 #

6 PM

Running intervals 1:03:12 intensity: (10 @1) + (8:14 @2) + (31:09 @3) + (23:37 @4) + (2 @5) 10.14 km (6:14 / km) +73m 6:01 / km
ahr:157 max:185 shoes: Hoka Carbon X

GMOK intz - 6*(2'[1'30],1'[2'])
Good session, Achilles nipping slightly towards the end.

Monday Sep 27, 2021 #

7 PM

Running 53:54 intensity: (14 @1) + (1:43 @2) + (44:02 @3) + (7:55 @4) 8.78 km (6:08 / km) +167m 5:36 / km
ahr:155 max:171 shoes: Hoka Speedgoat 4

Recovery round Ruddalen.

Sunday Sep 26, 2021 #

10 AM

Running warm up/down 7:07 intensity: (11 @1) + (2:47 @2) + (4:09 @3) 1.07 km (6:39 / km) +17m 6:09 / km
ahr:139 max:159 shoes: NVII Forest II

Orienteering 1:58:20 intensity: (9 @1) + (7:17 @2) + (41:33 @3) + (1:09:20 @4) + (1 @5) **** 13.18 km (8:59 / km) +195m 8:22 / km
ahr:162 max:186 19c shoes: NVII Forest II

Hjortsöndagen long - H21
:(
https://www.livelox.com/Viewer/Hjortsondan-lang/H2...

Saturday Sep 25, 2021 #

9 AM

Running warm up/down 10:06 intensity: (42 @1) + (2:04 @2) + (7:20 @3) 1.45 km (6:57 / km) +34m 6:13 / km
ahr:141 max:153 shoes: NVII Forest II

Orienteering 57:57 intensity: (11:02 @1) + (16:17 @2) + (30:38 @3) **** 5.89 km (9:51 / km) +80m 9:13 / km
ahr:137 max:153 15c shoes: NVII Forest II

Bredared middle - H21
Embarrassing stuff tbh. Concentration went out the window. New chance tomorrow:)
https://www.livelox.com/Viewer/Bredareds-medel-25-...

Thursday Sep 23, 2021 #

6 PM

Orienteering 37:24 intensity: (2:13 @1) + (20:48 @2) + (2:15 @3) + (11:57 @4) + (11 @5) *** 4.85 km (7:43 / km) +106m 6:57 / km
ahr:145 max:189 16c shoes: Inov8 X talon 212

O training @ Ruddalen
Lavely course but rain all day made it super sketchy. Direction poor out of a few and some small 20s misses.

Tuesday Sep 21, 2021 #

6 PM

Running intervals 1:00:50 intensity: (11 @1) + (1:28 @2) + (22:57 @3) + (34:12 @4) + (2:02 @5) 9.59 km (6:20 / km) +165m 5:50 / km
ahr:165 max:193 shoes: Hoka Challenger ATR 5

GMOK intz - 6*(2'[1'30],1'[2'])
Round 5an with a good group. Great stuff:)

Monday Sep 20, 2021 #

9 PM

Running 11:41 intensity: (32 @1) + (11 @2) + (10:58 @3) 2.14 km (5:28 / km) +24m 5:10 / km
ahr:150 max:156 shoes: Hoka Carbon X

Kvällsjogg.

Wednesday Sep 15, 2021 #

8 PM

Running 38:59 intensity: (8 @1) + (20 @2) + (11:13 @3) + (26:31 @4) + (47 @5) 7.25 km (5:22 / km) +36m 5:15 / km
ahr:169 max:185 shoes: Hoka Challenger ATR 5

Out and back along the cycle path. Legs v heavy after yesterday.

Tuesday Sep 14, 2021 #

6 PM

Running 1:03:30 intensity: (2:34 @1) + (7:07 @2) + (15:37 @3) + (38:12 @4) 9.65 km (6:35 / km) +159m 6:05 / km
ahr:159 max:177 shoes: Hoka Speedgoat 4

GMOK småstig intz

Very tough going with the girl group. Mental how fast they are. Session helped me think of some clear goals which was nice.

Thursday Sep 9, 2021 #

4 PM

Running warm up/down 10:13 intensity: (22 @1) + (24 @2) + (9:27 @3) 1.31 km (7:48 / km) +26m 7:05 / km
ahr:155 max:161 shoes: Inov8 X talon 212

5 PM

Orienteering 57:04 intensity: (6:24 @1) + (17:07 @2) + (33:33 @3) **** 5.75 km (9:55 / km) +69m 9:22 / km
ahr:142 max:162 17c shoes: Inov8 X talon 212

GMOK KM - H21

Debut event as a GMOK runner. Pretty embarassing stuff tbh. Some silly mistakes and absolutely, crazy terrain. Very fun though!
https://www.livelox.com/Viewer/GMOK-Medel-KM/H20-H...

Sunday Sep 5, 2021 #

11 AM

Orienteering 14:34 intensity: (9 @1) + (10 @2) + (13:07 @3) + (1:08 @4) 1.75 km (8:20 / km) +75m 6:52 / km
ahr:157 max:180 shoes: VJ XTRM

DM lång - H20

Watch died very early on. Tiring as expected but very few mistakes so that's a bonus.
https://www.livelox.com/Viewer/DM-lang-Bohuslan-Da...
Start of course.

Orienteering 58:09 [3] 6.8 km (8:33 / km) +125m 7:50 / km
19c shoes: VJ XTRM

Rest of the course.

Running warm up/down 14:00 [3] 1.4 km (10:00 / km) +25m 9:11 / km
shoes: VJ XTRM

Friday Sep 3, 2021 #

7 AM

Running 25:10 intensity: (11 @1) + (30 @2) + (18:03 @3) + (6:26 @4) 4.23 km (5:57 / km) +27m 5:46 / km
ahr:158 max:174 shoes: Hoka Challenger ATR 5

Morognjogg.

Thursday Sep 2, 2021 #

5 PM

Running 49:33 intensity: (5 @2) + (13:52 @3) + (35:14 @4) + (22 @5) 8.63 km (5:44 / km) +99m 5:26 / km
ahr:170 max:186 shoes: Hoka Challenger ATR 5

Veddö x3.

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