Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Andrew

In the 7 days ending Feb 22, 2015:

activity	#	time	miles		km		+m
Orienteering	2	1:41:53	8.26	(12:20)	13.3	(7:40)	158
Cycling	6	1:25:44	19.73	(4:21)	31.76	(2:42)	332
Running	4	1:23:31	10.86	(7:42)	17.47	(4:47)	432
Strength	1	51:01
Total	11	5:22:09	38.85		62.53		921

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Sunday Feb 22, 2015 #

10 AM

Running 9:46 1.9 km (5:08 / km) +287m 2:56 / km
ahr:128 max:142

Orienteering 52:45 7.3 km (7:14 / km) +96m 6:47 / km
ahr:150 max:159

Orienteering, Vinterserien, Nacka. Lots of paths to run on - not so navigationally challenging.

Friday Feb 20, 2015 #

8 AM

Cycling 15:01 5.36 km (2:48 / km) +39m 2:42 / km
ahr:132 max:144

12 PM

Strength 51:01
ahr:123 max:153

Added 4 x 4 x 70kg squats and 3x8 dragon to the routine and 10kg to the lunges.

2 PM

Cycling 15:17 5.36 km (2:51 / km) +48m 2:44 / km
ahr:131 max:148

Thursday Feb 19, 2015 #

5 PM

Running 52:36 9.18 km (5:44 / km) +115m 5:23 / km
ahr:136 max:166

8 x 1min reps, 2 min active rest.

Wednesday Feb 18, 2015 #

8 AM

Running 14:32 5.42 km (2:41 / km) +8m 2:40 / km
ahr:130 max:142

3 PM

Cycling 15:00 5.35 km (2:48 / km) +47m 2:41 / km
ahr:125 max:143

Tuesday Feb 17, 2015 #

3 PM

Cycling 11:41 4.98 km (2:21 / km) +85m 2:10 / km
ahr:120 max:141

Monday Feb 16, 2015 #

9 AM

Cycling 14:19 5.36 km (2:40 / km) +60m 2:32 / km
ahr:130 max:148

4 PM

Cycling 14:26 5.35 km (2:42 / km) +53m 2:34 / km
ahr:132 max:150

7 PM

Running 6:37 [1] 0.97 km (6:49 / km) +21m 6:09 / km
ahr:123 max:137

Orienteering 49:08 6.0 km (8:11 / km) +62m 7:47 / km
ahr:153 max:162

Orienteering. Gubbcupen. I threw away first place by running down the wrong street from the last control to the finish. 'Twas better than Tero, though, who threw aray 3rd by running into the wrong house and saying hello to the neighbour. She later came around and awarded him with a whistle for the next time he gets lost.

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