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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlexM

In the 7 days ending Aug 11:

activity # timemileskm+m
  Orienteering3 3:02:30 13.1(13:56) 21.09(8:39) 432
  Cross Training5 1:50:00
  Running6 1:27:55 9.56(9:12) 15.38(5:43) 220
  S + C3 45:00
  Total11 7:05:25 22.66 36.47 652

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MoTuWeThFrSaSu

Sunday Aug 11 #

11 AM

Running warm up/down 7:09 [2] 0.98 km (7:18 / km) +28m 6:23 / km
ahr:132 max:164 shoes: VJ XTRM

Orienteering 1:07:59 [3] **** 9.26 km (7:20 / km) +142m 6:49 / km
ahr:164 max:191 shoes: VJ XTRM

Gränsjakten Etapp 2 - Näsinge
ÖM9 - 3rd (+7:10)

Entered the longest open class there was as some good prep for next week. Scrappy on 3 controls losing about 2:30 in total, so nearly clean. Looking forward to hopefully putting in some good races this week.
https://www.livelox.com/Viewer/Gransjakten-i-Strom...
12 PM

Running warm up/down 8:36 [2] 1.37 km (6:17 / km) +22m 5:49 / km
ahr:158 max:175 shoes: VJ XTRM

Saturday Aug 10 #

4 PM

Cross Training 20:00 [2]
shoes: Brooks Ghost 11

S + C 15:00 [3]
shoes: Brooks Ghost 11

6 PM

Running (Road/trail) 30:14 [3] 6.07 km (4:59 / km) +52m 4:47 / km
ahr:136 max:165 shoes: Brooks Ghost 11

Steady 30'

Friday Aug 9 #

4 PM

Cross Training 30:00 [2]
shoes: Brooks Ghost 11

S + C 15:00 [3]
shoes: Brooks Ghost 11

Thursday Aug 8 #

12 PM

Running warm up/down 11:48 [2] 1.97 km (5:59 / km) +30m 5:34 / km
ahr:142 max:161 shoes: VJ XTRM

Orienteering 1:07:55 [3] ***** 6.47 km (10:30 / km) +116m 9:38 / km
ahr:155 max:178 shoes: VJ XTRM

O training @ Ranebo

Tough marshes all the way. Only drifted at one control so pretty happy.
1 PM

Running warm up/down 10:47 [2] 1.72 km (6:16 / km) +21m 5:55 / km
ahr:159 max:173 shoes: VJ XTRM

2 PM

Cross Training (Swimming) 10:00 [3]

Wednesday Aug 7 #

6 PM

Running warm up/down 9:01 [2] 1.46 km (6:11 / km) +31m 5:35 / km
ahr:114 max:128 shoes: VJ XTRM

Orienteering 46:36 [3] ***** 5.36 km (8:42 / km) +174m 7:29 / km
ahr:148 max:182 shoes: VJ XTRM

KSK training @ Fjällbacka

Pretty decent nav only losing my bearing on a few occasions.

Running warm up/down 10:20 [2] 1.81 km (5:43 / km) +36m 5:12 / km
ahr:158 max:169 shoes: VJ XTRM

Tuesday Aug 6 #

4 PM

Cross Training 20:00 [2]
shoes: Brooks Ghost 11

S + C 15:00 [3]
shoes: Brooks Ghost 11

Monday Aug 5 #

4 PM

Cross Training 30:00 [2]
shoes: Brooks Ghost 11

Recovery.

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