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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AKey

In the last 7 days:

activity # timemileskm+m
  Cycling5 2:49:28 45.57(16.1/h) 73.34(26.0/h) 346
  Orienteering4 2:36:32 16.48(9:30) 26.53(5:54) 969
  Running6 2:32:19 16.13(9:27) 25.96(5:52) 455
  Orienteering (Sprint)3 58:03 9.36(6:12) 15.07(3:51) 280
  Total13 8:56:22 87.55(6:08) 140.9(3:48) 2050

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MoTuWeThFrSaSu

Saturday Aug 17 #

11 AM

Running warm up/down 21:42 [1] 4.07 km (5:20 / km) +45m 5:03 / km

Orienteering (Sprint) race 15:02 [4] *** 4.02 km (3:44 / km) +55m 3:30 / km

SM-Esikisa sprint quali... well not actually a quali but I pretended it was. Mostly a good race, didn’t push 100%

Running warm up/down 13:17 [1] 2.2 km (6:02 / km) +12m 5:53 / km

3 PM

Running warm up/down 17:28 [1] 3.13 km (5:35 / km) +35m 5:17 / km

Orienteering (Sprint) race 13:26 [5] *** 3.75 km (3:35 / km) +30m 3:27 / km

SM-Esikisa sprint final... again not actually a sprint final, but pretended it was. Better race physically and technically than the quali, probably the most intense and fast I’ve felt in a sprint, but ruined it all with a 15 second mistake (didn’t see a gap in a hedge) I was +6 secs at the end :( Ended up 2nd (3rd overall quali + final)

Running warm up/down 10:00 [1] 1.8 km (5:33 / km) +10m 5:24 / km

Friday Aug 16 #

8 PM

Running (Forest) 27:05 [2] 4.5 km (6:01 / km) +158m 5:07 / km

Practise running in dead straight lines through forest, without map

Thursday Aug 15 #

3 PM

Cycling 24:37 [1] 9.8 km (23.9 kph) +75m

4 PM

Running warm up/down 12:22 [1] 1.9 km (6:31 / km) +50m 5:45 / km

Orienteering intervals 1:09:30 [4] **** 11.75 km (5:55 / km) +424m 5:01 / km

At Alppila
5x ~10-20mins at middle distance pace

Running warm up/down 12:32 [1] 2.1 km (5:58 / km) +25m 5:38 / km

5 PM

Cycling 20:00 [3] 9.7 km (29.1 kph) +86m

Wednesday Aug 14 #

1 PM

Orienteering 31:39 [2] ** 4.95 km (6:24 / km) +170m 5:27 / km

Easy O
6 PM

Running warm up/down 9:30 [1] 1.65 km (5:45 / km) +65m 4:49 / km

Orienteering tempo (Middle) 28:23 [4] **** 5.1 km (5:34 / km) +195m 4:40 / km

Mass start forked middle. Went at probably an 7-8/10 effort. Felt good

Running warm up/down 10:32 [1] 1.66 km (6:21 / km) +20m 5:59 / km

Tuesday Aug 13 #

5 PM

Cycling 29:00 [2] 13.0 km (26.9 kph) +88m

6 PM

Running warm up/down 12:15 [1] 2.2 km (5:34 / km) +15m 5:23 / km

Orienteering (Sprint) intervals 29:35 [3] **** 7.3 km (4:03 / km) +195m 3:35 / km

Longgg sprint ints. 3x ~ 10mins. Intensity wasn’t there

Running warm up/down 5:36 [1] 0.75 km (7:28 / km) +20m 6:35 / km

7 PM

Cycling 30:51 [1] 13.0 km (25.3 kph) +97m

Monday Aug 12 #

2 PM

Cycling (Spinner) 1:05:00 [1] 27.84 km (25.7 kph)

8 PM

Orienteering 27:00 [2] *** 4.73 km (5:42 / km) +180m 4:48 / km

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