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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JessH

In the 7 days ending Apr 22:

activity # timemileskm+m
  Running10 5:54:17 33.6(10:33) 54.07(6:33) 897
  Orienteering3 2:30:40 14.67(10:16) 23.6(6:23) 264
  Strength and conditioning3 2:20:00
  Total12 10:44:57 48.26 77.67 1161

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Sunday Apr 22 #

10 AM

Running 26:06 intensity: (25:48 @1) + (15 @2) + (3 @3) 3.61 km (7:14 / km) +54m 6:44 / km
ahr:122 max:147

Orienteering 33:51 intensity: (7:05 @1) + (5:49 @2) + (15:00 @3) + (5:47 @4) + (10 @5) 5.45 km (6:12 / km) +49m 5:57 / km
ahr:153 max:182

Hmm oops. Middle race. Some really good parts (like the beginning...big aim for the race!), but a lot of truly awful stuff too. Began when i caught someone. Hmm. Lots to learn. Frustrated, but speed in the terrain felt good, now to find the right direction.

Saturday Apr 21 #

11 AM

Running 18:38 intensity: (7:34 @1) + (1:47 @2) + (1:07 @3) + (1:03 @4) + (7:07 @5) 2.79 km (6:41 / km) +8m 6:36 / km
ahr:160 max:222

Orienteering 56:23 intensity: (1:18 @1) + (1:34 @2) + (12:01 @3) + (35:05 @4) + (6:25 @5) 9.71 km (5:48 / km) +97m 5:32 / km
ahr:167 max:182

Lidingö long race. Bit of a track-fest, but enjoyable still. Simple orienteering really showed up weaknesses. Slow making decisions, seems to be a common thing for me so far this spring. Sloppy mistakes too. Good when there's a strong enough field to really make those misses costly!

Running 10:55 intensity: (1:25 @1) + (2:07 @2) + (7:23 @3) 1.47 km (7:25 / km) +6m 7:16 / km
ahr:152 max:155

Friday Apr 20 #

Note

Ending up a big week. That's fine as i don't have anymore planned for a while!

Thursday Apr 19 #

1 PM

Running 1:03:23 intensity: (52:50 @1) + (6:46 @2) + (2:09 @3) + (1:38 @4) 9.72 km (6:31 / km) +238m 5:49 / km
ahr:134 max:169

Just taking it easy on mostly snow free paths and roads. Legs looking forward to a complete rest day tomorrow :)
9 PM

Strength and conditioning 30:00 [1]

Had planned to do more, but legs too tired to do any good work with them. Core, balance, few other bits and bobs.

Wednesday Apr 18 #

8 AM

Running 29:50 intensity: (27:52 @1) + (1:57 @2) + (1 @3) 5.2 km (5:44 / km) +41m 5:31 / km
ahr:133 max:151

Morning plodding.
1 PM

Strength and conditioning 20:00 [1]

Trying to be better with core and stability stuff. Not always logging it, but it might help me keep doing it!
6 PM

Orienteering 1:00:26 intensity: (10:38 @1) + (19:04 @2) + (27:13 @3) + (3:18 @4) + (13 @5) 8.44 km (7:10 / km) +118m 6:42 / km
ahr:152 max:185

Tiomila Känsla. Mass start 7km course. Started well. Didn't learn quickly enough about running on the paths because they were packed snow rather than knee to thigh deep snow. It started doing my head in 2/3 way round. Then into an icy marsh and i felt myself get a bit stressed with being so cold/numb thighs and down. Took a while to warm up properly afterwards! Looking forward to snow free terrain at the weekend :)

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)

Tuesday Apr 17 #

9 AM

Running 4:41 intensity: (4:38 @1) + (3 @2) 0.86 km (5:27 / km)
ahr:134 max:148

Running 14:17 intensity: (7:29 @1) + (4:34 @2) + (1:57 @3) + (17 @4) 2.04 km (7:00 / km) +35m 6:27 / km
ahr:141 max:173

10 AM

Running 5:24 intensity: (42 @1) + (3:36 @2) + (1:06 @3) 0.79 km (6:49 / km) +2m 6:45 / km
ahr:148 max:164

Running 5:52 intensity: (5:51 @1) + (1 @3) 0.82 km (7:09 / km) +20m 6:23 / km
ahr:120 max:128

Running 43:57 intensity: (23 @1) + (54 @2) + (14:31 @3) + (22:41 @4) + (5:28 @5) 6.17 km (7:07 / km) +163m 6:17 / km
ahr:167 max:194

10 x hill and downhill-o. Tough but great. Amazing how you can get such a great session in such a small area.
6 PM

Running 59:41 intensity: (30:37 @1) + (1:15 @2) + (7:22 @3) + (19:33 @4) + (54 @5) 9.53 km (6:16 / km) +110m 5:55 / km
ahr:147 max:180

Club run from the hut. Still a fair bit of snow, but soft so wearing trail shoes. Finding it pretty hard on the way back - needing food!

Monday Apr 16 #

8 AM

Strength and conditioning 1:30:00 [1]

Good mix. Drills, mobility, small amount of jumping, core, small set of weights.

Running 4:33 [1] 0.87 km (5:12 / km)
ahr:132 max:140

Running 5:31 [1] 0.81 km (6:49 / km) +20m 6:04 / km
ahr:129 max:142

8 PM

Running 46:29 intensity: (21:48 @1) + (4:15 @2) + (5:05 @3) + (15:11 @4) + (10 @5) 7.39 km (6:18 / km) +202m 5:32 / km
ahr:149 max:177

Easy run, Including a couple of hills - tower and mördarbackern. Nice pink sunset.

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