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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Taco

In the 7 days ending May 19:

activity # timemileskm+mload
  Orienteering3 4:10:59 19.79(12:41) 31.85(7:53) 323616.1
  Trail Running3 2:18:14 14.16(9:46) 22.79(6:04) 262353.9
  Commute3 1:14:47 12.65(10.1/h) 20.36(16.3/h) 13867.6
  Road Running1 47:48 4.47(10:42) 7.19(6:39)104.9
  Cycling1 36:17 6.26(10.4/h) 10.07(16.7/h) 8546.5
  Yoga2 25:00
  Total9 9:33:05 57.33 92.27 8091188.9
  [1-5]7 8:19:12

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Sunday May 19 #

11 AM

Orienteering 2:14:44 intensity: (47 @0) + (7:15 @1) + (1:04:33 @2) + (53:34 @3) + (8:35 @4) 15.24 km (8:50 / km) +199m 8:18 / km
ahr:149 max:178 shoes: Inov8 TrailRoc 285 Purple

Långpass at Tyresa with LiDAR map course made by Olivier. Chill pace, great forest and good group (avec Chloé, Olivier & Brais). Water fountain at half way which was a great surprise. A bit tired by the end, haven’t run for that long in a while.

Of course swim + picnic afterwards. Summer day!

Saturday May 18 #

8 AM

Commute 17:50 intensity: (7:04 @1) + (1:38 @2) + (9:08 @3) 4.92 km (16.6 kph) +36m
ahr:123 max:154

Trail Running warm up/down 7:46 intensity: (3 @0) + (39 @1) + (3:09 @2) + (3:55 @3) 1.24 km (6:15 / km) +11m 5:59 / km
ahr:135 max:145 shoes: Adidas Solarboost 5

Trail Running 38:09 intensity: (25 @1) + (15:12 @2) + (3:22 @3) + (19:10 @4) 7.07 km (5:24 / km) +49m 5:13 / km
ahr:163 max:184 shoes: Adidas Solarboost 5

Went and did the local parkrun in Källbrink which is 2 laps and a half of a very up/down loop next to the club house (hilly ooft). Died on the last loop, tired leggies but a good training anyway. Nice if I repeat to check fitness maybe in a month now?

Including cool down
1 PM

Commute 20:32 intensity: (2:33 @0) + (12:04 @1) + (5:55 @3) 5.54 km (16.2 kph) +44m
ahr:113 max:135

Friday May 17 #

9 AM

Yoga 10:00 [0]

4 PM

Commute 17:25 [0] 4.99 km (17.2 kph) +35m
ahr:114 max:146

Trail Running warm up/down 20:43 intensity: (8 @0) + (1:53 @1) + (6:44 @2) + (11:58 @3) 3.36 km (6:10 / km) +34m 5:53 / km
ahr:134 max:151 shoes: Adidas Solarboost 5

Longer warm up on the trails to check the course for tomorrow

Road Running 47:48 intensity: (1:15 @0) + (6:34 @1) + (21:37 @2) + (18:22 @3) 7.19 km (6:39 / km)
ahr:137 max:167 shoes: Adidas SL20

Track Friday: 3x5x250 @52/53”

Couldn’t get any cadence on the legs and first set was horribly slow. It went better once I got into it, maybe a few more strides at the beginning? Or maybe just that I haven’t done fast reps in a while :)

Trail Running warm up/down 12:57 intensity: (8 @1) + (6:47 @2) + (6:02 @3) 1.96 km (6:37 / km) +18m 6:19 / km
ahr:152 max:168 shoes: Adidas Solarboost 5

Cool down on the hilly trail loop

Commute 19:00 [0] 4.91 km (15.5 kph) +25m
ahr:116 max:130

Thursday May 16 #

6 PM

Orienteering 1:00:53 intensity: (50 @0) + (4:56 @1) + (30:18 @2) + (23:53 @3) + (56 @4) 7.67 km (7:56 / km) +33m 7:46 / km
ahr:145 max:174 shoes: NviiUltimate F1

Klubbtträning course set up by Jesper L

Training consisted on running (hard) a path/terrain loop + consequent orienteering loop afterwards. Goal was to do orienteering when you're tired physically. 4 loops in total. We started together on the trail path and waited after the o loop. On the running loop there were more lil paths around so we changed slightly the route each time.

Ok orienteering from my side, simplifying the small details and using the compass to navigate. Last one got a bit confused on the mapping, but all in all reallyt good exercise. No lil swim after tho :(

Wednesday May 15 #

9 AM

Yoga 15:00 [0]

6 PM

Orienteering 55:22 intensity: (40 @0) + (1:57 @1) + (25:57 @2) + (17:15 @3) + (9:33 @4) 8.93 km (6:12 / km) +92m 5:54 / km
ahr:154 max:184 shoes: Adidas Solarboost 5

Sprint city cup #1

How not to do sprint: Map

Tuesday May 14 #

Note
(rest day)

did not wake up very well and body was feeling sick. during the day, went for a disk golf walk later in the eve. See how I feel tomorrow.

Weekend was spent really exposed to the direct sun, and I think this wasn't as good as I wanted.

Monday May 13 #

5 PM

Cycling 36:17 intensity: (6:00 @0) + (21:28 @1) + (1:26 @2) + (7:23 @3) 10.07 km (16.7 kph) +85m
ahr:112 max:141

Trail Running 58:39 intensity: (12 @0) + (33 @1) + (39:43 @2) + (18:11 @3) 9.17 km (6:24 / km) +150m 5:55 / km
ahr:152 max:166 shoes: Adidas Solarboost 5

Avec Chloé, exploring the woods near hers, very very beautiful with a lil stop at some nice hill to see the views of the lake. Very very easy pace. Spotted a nice trail to do some uphill reps!

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