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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Jul 8, 2012:

activity # timemileskm+m
  Trail/terrain running7 5:55:47 40.5(8:47) 65.18(5:28) 2370
  Orienteering3 1:48:42 11.3(9:37) 18.18(5:59) 56532 /35c91%
  Cycling1 45:00 7.46(6:02) 12.0(3:45)
  Road/track running1 31:40 3.68(8:36) 5.93(5:20) 50
  Strength and conditioning1 25:00
  Total9 9:26:09 62.94 101.29 298532 /35c91%
  [1-5]9 9:01:09

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MoTuWeThFrSaSu

Sunday Jul 8, 2012 #

11 AM

Trail/terrain running hills 1:16:16 intensity: (29:10 @1) + (20:05 @2) + (4:42 @3) + (9:01 @4) + (13:18 @5) 12.93 km (5:54 / km) +800m 4:30 / km
ahr:141 max:182 shoes: inov8 oroc 280

4 reps up ski slope in Rattvik with Pal.
Ramping up each time, last one at max.
Each rep was 1km with 175m climb.
6:42, 6:27, 6:18, 5:59

Saturday Jul 7, 2012 #

12 PM

Orienteering intervals 59:44 intensity: (8:53 @1) + (3:11 @2) + (7:54 @3) + (34:35 @4) + (5:11 @5) ***** 8.55 km (6:59 / km) +250m 6:06 / km
ahr:155 max:174 spiked:21/23c shoes: inov8 oroc 280

O intervals with Pal.
4 times 9-15 mins with jogging recovery. Tough, but nice forest and good map by Rattvik.

Trail/terrain running warm up/down 30:14 intensity: (16:24 @1) + (13:17 @2) + (33 @3) 5.42 km (5:35 / km) +130m 4:59 / km
shoes: inov8 oroc 280

7 PM

Trail/terrain running 22:00 [1] 4.2 km (5:14 / km) +50m 4:57 / km
shoes: Saucony Mirage

Strength and conditioning 25:00 [0]

Friday Jul 6, 2012 #

12 PM

Trail/terrain running 1:25:30 intensity: (31:30 @1) + (51:30 @2) + (2:30 @3) 16.16 km (5:17 / km) +400m 4:42 / km
ahr:130 shoes: Terrafly

Lovely run with Pal from the house in Rattvik. Up to the top of the ski slope, down to a small lake for a swim, then home.

Thursday Jul 5, 2012 #

10 AM

Cycling 45:00 [1] 12.0 km (3:45 / km)

Round and about filming and posing for MTB competition marketing.

Wednesday Jul 4, 2012 #

6 PM

Orienteering race 28:23 intensity: (29 @1) + (44 @2) + (2:07 @3) + (18:43 @4) + (6:20 @5) ***** 5.73 km (4:57 / km) +165m 4:20 / km
ahr:163 max:173 spiked:11/12c shoes: inov8 oroc 280

Trekvallars open course.
Beautiful day, course, forest.

Nice run out. Little swim after.

Trail/terrain running warm up/down 37:39 intensity: (20:28 @1) + (17:11 @2) 6.54 km (5:45 / km) +250m 4:50 / km
shoes: inov8 oroc 280

Tuesday Jul 3, 2012 #

10 AM

Trail/terrain running hills 1:21:18 intensity: (10:25 @1) + (32:55 @2) + (12:35 @3) + (7:35 @4) + (17:48 @5) 15.61 km (5:12 / km) +740m 4:13 / km
ahr:148 max:183 shoes: Terrafly

Max hill reps on Kusens Backen.
Newer loop - pretty good for WOC hopefully. 500m gently climbing with about 75m flat at the top (55-60m climbing approx), then 250m steep descent recovery.
Did 8 loops, ascents in 2:34-2:41, descents in around 1:10.
Pushed hard, had company from Pal for first 5. Struggled a bit 6th and 7th as acid was building, then pushed hard on last.

Did 6 strides on the grass after.
Really warm today, feeling good, but lungs were burning and HR was high - good session I think! No niggles at all either which has to be good news.

Not often I get my HR over 180!
6 PM

Trail/terrain running 22:50 [1] 4.32 km (5:17 / km)
shoes: Saucony Mirage

easy

Monday Jul 2, 2012 #

12 PM

Road/track running 31:40 [1] 5.93 km (5:20 / km) +50m 5:07 / km
shoes: Saucony Mirage

Orienteering 20:35 [2] 3.9 km (5:17 / km) +150m 4:26 / km
shoes: Saucony Mirage

Tough hilly sprint course from Pavlo.

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