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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Key

In the 7 days ending Apr 7:

activity # timemileskm+m
  Orienteering8 8:59:16 50.49(10:41) 81.26(6:38) 2288
  Cycling5 3:59:08 56.93(14.3/h) 91.62(23.0/h) 120
  Running4 1:56:38 10.43(11:11) 16.79(6:57) 153
  S/C1 20:00
  Total14 15:15:02 117.86 189.67 2561

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MoTuWeThFrSaSu

Sunday Apr 7 #

2 PM

Orienteering long 2:30:00 [3] 23.0 km (6:31 / km) +581m 5:47 / km
shoes: NVII F1

Saturday Apr 6 #

9 AM

Orienteering 1:24:00 [2] **** 10.8 km (7:47 / km) +283m 6:53 / km
ahr:155 max:174 shoes: NVII F1

Contours only easy training. Same terrain as 2015 jukola!
4 PM

Cycling 22:43 [2] 9.66 km (25.5 kph) +53m

5 PM

Running warm up/down 18:04 [1] 2.58 km (7:00 / km) +15m 6:48 / km
shoes: NVII F1

Orienteering intervals 31:21 [4] **** 4.7 km (6:40 / km) +167m 5:40 / km
shoes: NVII F1

3 x (6-8 mins) mass start ints

Running warm up/down 15:36 [1] 2.0 km (7:48 / km) +15m 7:31 / km
shoes: NVII F1

6 PM

Cycling 31:25 [1] 9.66 km (18.4 kph) +67m

Friday Apr 5 #

12 PM

Cycling (Spin) 45:00 [2] 18.3 km (24.4 kph)

6 PM

Running warm up/down 33:45 [2] 4.6 km (7:20 / km) +67m 6:50 / km
shoes: NVII F1

Orienteering intervals 31:00 [4] **** 5.45 km (5:41 / km) +206m 4:47 / km
shoes: NVII F1

Mass start O ints. About 10 mins + about 20 mins. Pretty much no mistakes, apart from a few not so perfect lines mid-leg. Including jog between starts

Running warm up/down 5:23 [1] 0.7 km (7:41 / km) +3m 7:32 / km
shoes: NVII F1

Thursday Apr 4 #

12 PM

Cycling (Spin) 1:00:00 [2] 22.0 km (22.0 kph)

4 PM

Orienteering 1:33:15 [3] **** 14.31 km (6:31 / km) +371m 5:46 / km
ahr:155 max:174 shoes: NVII F1

Semi effort level at Sattmark

Wednesday Apr 3 #

9 AM

Orienteering (Easy) 53:45 [2] *** 7.8 km (6:53 / km) +252m 5:56 / km
ahr:154 max:174 shoes: NVII W-spike

Easy morning O. Contours and cliffs on map only
4 PM

S/C 20:00 [1]

9 PM

Running warm up/down 16:50 [1] 2.71 km (6:13 / km) +23m 5:58 / km
shoes: Nike zoom fly (p)

Orienteering race (Night) 53:25 [4] **** 8.9 km (6:00 / km) +206m 5:23 / km
ahr:174 max:185 shoes: NVII F1

Night O mass start. Was awesome fun, but made too many small mistakes in the circle. Was 1:30 behind winner

Tuesday Apr 2 #

12 PM

Cycling (Recovery) 1:20:00 [2] 32.0 km (24.0 kph)

Recovery spin. A few short intervals to keep me from dying of boredom

Monday Apr 1 #

5 PM

Running warm up/down 27:00 [2] 4.2 km (6:26 / km) +30m 6:12 / km
shoes: NVII F1

Warmup + 10 x 20 sec in the forest

Orienteering intervals 22:30 [4] *** 3.8 km (5:55 / km) +186m 4:45 / km
ahr:156 max:182 shoes: NVII F1

3 x O ints (about 6 mins)

Orienteering warm up/down 20:00 [1] ** 2.5 km (8:00 / km) +36m 7:28 / km
shoes: NVII F1

Redo of a control + orienteering back to car

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