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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Orienteering2 2:44:40 15.69(10:30) 25.25(6:31) 329
  Rock Climbing1 1:30:00
  S and C1 1:15:00
  Running2 1:04:52 8.89(7:18) 14.3(4:32) 120
  Fell running1 1:03:00 6.31(9:59) 10.15(6:12) 470
  Total7 7:37:32 30.88 49.7 919

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Sunday Dec 3, 2017 #

9 AM

Orienteering 1:58:00 [3] 18.25 km (6:28 / km) +215m 6:06 / km
shoes: VJ Bold 2017

Ravinen Langpass to Tyreso and back.
Nice group out with Tom, Nick, Matt, Gustav, Jakob L and Bjorn

Started to get a bit empty later on as ran without a proper breakfast. Good training though and a nice mix of path and terrain with some nav but quite tricky on a 1:20!
6 PM

S and C (Body Pump) 1:00:00 [5]

Nick took Tom and I along to a torture class.....so many DOMs even during the session

S and C 15:00 [1]

Loosening off afterwards

Saturday Dec 2, 2017 #

9 AM

Running 27:00 [3] 4.8 km (5:37 / km) +40m 5:24 / km
shoes: Mizuno Sayonara 2

Run to the start around and about before
Lap of the park afterwards and back to the car

Running tempo 18:02 [5] 5.0 km (3:36 / km) +50m 3:26 / km
shoes: Mizuno Sayonara 2

Haga Parkrun
Pretty much perfect conditions, slightly chilly and dry
Went out at the pace I wanted to with Fellbaum just behind he moved past on the hill chasing three others ahead. Caught back up on the descent but dropped backwards again on the flat afterwards. Toiled up the second climb and tried to stride out down the hill before a masked runner with a pram came past! Looked back at Nick and tried to tuck in behind as he slowly ran away which was depressing. Turned out to be Jules Dent so not the end of the world.

Although not a great start to the training for next year.
2 PM

Orienteering warm up/down 46:40 [3] 7.0 km (6:40 / km) +114m 6:10 / km
shoes: VJ Bold 2017

Running the Swedish National Team training from the day before at Hokaringen.
Got lost on the warm-up running up the wrong hill
Running against Nick and Tom taking different routes and lines and navigating myself. Reasonably successfully when making a plan, not so when rushing.

Friday Dec 1, 2017 #

Note
(rest day)

Yep.
No time bad sleep again and had to get in early for a looong days

Thursday Nov 30, 2017 #

Running 19:50 [3] 4.5 km (4:24 / km) +30m 4:16 / km
shoes: Mizuno Sayonara 2

Lap of Sefton. Bit of a fail really. Pick your excuse:
Haven't slept great for a week and tomorrow will be no better.
Had a lot of packing to do.
Had a big team meal at lunch.

Need to get pack in to it and get a bit more routine I think. Although not sure I'll get much of a chance tomorrow.

Wednesday Nov 29, 2017 #

Fell running 1:03:00 [3] 10.15 km (6:12 / km) +470m 5:02 / km
shoes: Innov8 212 2017 #3

Ingleborough and Park Fell from the Old Hill Inn after work
Absolutely freezing day which made the slabs on the way up sheet ice for the majority. Bit of shelter in the coomb before more icy wind on the summit ridge. Then retraced my steps and along the ridge to Park Fell before going straight through the Nature Reserve and back to the car. Awesome views to the snowy Coniston fells.

Tuesday Nov 28, 2017 #

Rock Climbing 1:30:00 [3]

Climbing Hangar.
Had planned to do this yesterday but thought an extra day off was more beneficial.
Managed to climb myself out in the first 20mins and got a right pump on and out of breath. It then took me an age to recover but got through a lot of the blues and a couple of purples (V3-4). Lacking the finger strength.

Monday Nov 27, 2017 #

Note
(rest day)

Nothing was ever likely to happen today. Generally minging weather didn't help either but feeling very sleepy and fragile.

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