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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Apr 7:

activity # timemileskm+m
  Orienteering11 10:16:05 48.1(12:48) 77.41(7:58)
  Running9 3:53:46 26.37(8:52) 42.44(5:30)
  Drills1 5:00
  Total15 14:14:51 74.47 119.85

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MoTuWeThFrSaSu

Sunday Apr 7 #

8 AM

Running 17:00 [1] 2.64 km (6:26 / km)
shoes: Asics Nimbus 18

11 AM

Running 15:00 [2] 2.54 km (5:54 / km)
shoes: VJ Bold

Orienteering 1:02:00 [2] 8.96 km (6:55 / km)
shoes: VJ Bold

Hornnes

Running 16:45 [1] 2.48 km (6:45 / km)
shoes: VJ Bold

5 PM

Orienteering 54:16 [2] 5.69 km (9:32 / km)
shoes: VJ Bold

Svinesund O

Saturday Apr 6 #

8 AM

Running 21:11 [1] 3.14 km (6:45 / km)
shoes: Asics Nimbus 18

Round the peninsula from the house.
1 PM

Running 16:50 [1] 2.7 km (6:14 / km)
shoes: VJ Bold

Orienteering 36:04 [5] 6.58 km (5:29 / km)
shoes: VJ Bold

Norwegian Spring
Hornnes
Middle

Fairly happy with it. Quite a few small mistakes but nothing over 20s. Lost a bit of the intensity from 7/8 control.

Running 10:49 [1] 1.66 km (6:31 / km)
shoes: VJ Bold

Friday Apr 5 #

10 AM

Running 13:33 [1] 1.91 km (7:06 / km)
shoes: VJ Bold

Orienteering 53:55 [3] 7.12 km (7:34 / km)
shoes: VJ Bold

Skarefjell
Moderate Intervals x5

Orienteering 3:30 [1] 0.34 km (10:18 / km)
shoes: VJ Bold

4 PM

Running 2:22 [1] 0.44 km (5:23 / km)
shoes: VJ Bold

Orienteering 1:08:26 [2] 8.68 km (7:53 / km)
shoes: VJ Bold

Kjolasjoen
Control Pick
Area adjacent to test races in July.

Thursday Apr 4 #

5 PM

Orienteering 39:31 [1] 3.88 km (10:11 / km)
shoes: VJ Bold

Long journey from Kristiandstad to Halden.
Rosnesasen
Easy jog.

Wednesday Apr 3 #

11 AM

Orienteering 1:10:02 [2] 8.49 km (8:15 / km)
shoes: VJ Bold

Aspet
Corridor. Intense nav.
6 PM

Orienteering 46:49 [2] 7.32 km (6:24 / km)
shoes: Inov8 X-Talon 212 v3

Gropahalet
Contour only course.

Tuesday Apr 2 #

10 AM

Running 15:21 [1] 2.03 km (7:34 / km)
shoes: VJ Bold

Orienteering 48:59 [3] 7.07 km (6:56 / km)
shoes: VJ Bold

Gilmakra Sodra
Adjacent to Tio area. Ran intervals, 3-5 controls at a time.

Running 5:15 [1] 0.79 km (6:39 / km)
shoes: VJ Bold

3 PM

Running 11:37 [5] 4.0 km (2:54 / km)
shoes: VJ Bold

2x800, 2x600, 2x400, 2x200 - all with 200m jog recovery
With Gernot and Matthias on the track in Kristianstad.
Windy!
Gernot has some sprint finish

Running 38:51 [1] 6.32 km (6:09 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Monday Apr 1 #

7 AM

Running 25:00 [4] 7.24 km (3:27 / km)
shoes: Asics Nimbus 18

On the bike path from Immeln (old railway?). Gradual downhill warm up and first rep. Back home and slightly uphill for last 3 reps. Working but HR a lower than expected.
10mins, 3x5mins. 1min off

Running 24:12 [1] 4.55 km (5:19 / km)
shoes: Asics Nimbus 18

9 AM

Orienteering 1:04:29 [2] 5.92 km (10:54 / km)
shoes: VJ Bold

Breanas
Same area as yesterdays intervals but course planned to make use of nicer bits.
8 PM

Orienteering 1:08:04 [1] 7.36 km (9:15 / km)
shoes: VJ Bold

Kullaskogen S

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