Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Apr 17, 2016:

activity	#	time	miles		km		+m		load
Orienteering	5	5:23:38	27.1	(11:57)	43.61	(7:25)	485	95c	272.5
Running	7	4:59:03	30.48	(9:49)	49.05	(6:06)	500		228.7
S and C	1	18:00	0.22	(1:22:46)	0.35	(51:26)			12.6
Total	9	10:40:41	57.79	(11:05)	93.01	(6:53)	985	95c	513.8

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Sunday Apr 17, 2016 #

Running 1:34:12 [3] 13.55 km (6:57 / km) +160m 6:34 / km
shoes: Innov-8 Xtalon 212s 2015

Stockholm trail Provlopning #2

Saturday Apr 16, 2016 #

Event: Sundbybergs IK, lång

Orienteering warm up/down 10:00 [3] 1.7 km (5:53 / km) +20m 5:33 / km

Jog to the start

Orienteering race 1:12:58 [5] *** 11.5 km (6:21 / km) +125m 6:01 / km
15c shoes: VJ Bold #1

Sundbyberg lång. Felt it went quite good in the main, easier than recent weeks but was on top of the navigation. Things went well till 9 where I knew I was nearby but couldn't find the control from my attackpoint. Afterwards again I was fine although maybe still lost little bits and pieces but happy all the same.

Ran in to a stump at one point and my hip is stiffening up as a result

Friday Apr 15, 2016 #

Running 34:30 [2] 5.7 km (6:03 / km) +40m 5:51 / km
(rest day) shoes: Mizuno Sayonara

Tired plod around Naset....not feeling great.

Thursday Apr 14, 2016 #

5 PM

Running 10:50 [2] 3.5 km (3:06 / km) +30m 2:58 / km
shoes: Mizuno Sayonara

To and from Klubbstuga

Orienteering 10:00 [2] 3.0 km (3:20 / km) +30m 3:10 / km
shoes: VJ Bold #1

To and from the start/finish from Naset

Orienteering 1:21:20 [3] *** 9.1 km (8:56 / km) +70m 8:36 / km
21c shoes: VJ Bold #1

Contour only in Svartvik and Solbacken warmed up in to but never to far away from a mistake really. Felt I was either over reliant on my compass and then doubtful about where I was contour wise or vice versa and unsure about my line. Quite tired at the end

Wednesday Apr 13, 2016 #

9 AM

Running 1:00:00 [2] 9.0 km (6:40 / km) +110m 6:17 / km
shoes: Mizuno Sayonara

Steady run with Emily in Nacka. Finished up Hammarbybacken.

8 PM

Running warm up/down 26:00 [3] 4.7 km (5:32 / km) +45m 5:17 / km
shoes: Mizuno Sayonara

To and from Agesta

Orienteering (Technique) 46:00 [3] *** 5.8 km (7:56 / km) +90m 7:22 / km
14c shoes: Innov8 xtalon 2016 a

Tuesday Apr 12, 2016 #

6 PM

Orienteering (Technique) 1:15:35 [3] *** 9.25 km (8:10 / km) +100m 7:45 / km
35c shoes: Innov8 xtalon 2016 a

A few loops in Mortsjon with Josh and Fredrik. Trying to focus on the orienteering a few mistakes but feel like I'm starting to be able to pick out more of the features to use more consistently. Still need to start bringing it up to a higher pace when needed

Monday Apr 11, 2016 #

10 AM

Running 49:41 [3] 8.55 km (5:49 / km) +70m 5:35 / km
shoes: Innov-8 Xtalon 212s 2015

Norra Madelungen loop. Feeling tired still

6 PM

Running 23:50 [3] 4.05 km (5:53 / km) +45m 5:35 / km
shoes: Innov-8 Xtalon 212s 2015

Jogging to and from Hokaringen with Louise

Orienteering (Technique) 27:45 [3] *** 3.26 km (8:31 / km) +50m 7:54 / km
10c shoes: Innov-8 Xtalon 212s 2015

Short easy O session in Hokaringen
Was decent...though still wasn't great visualising some of the hill tops

S and C 18:00 [2] 0.35 km (51:26 / km)
shoes: Innov-8 Xtalon 212s 2015

Outdoor gyming

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