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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Sep 1, 2013:

activity # timemileskm+m
  Running9 4:51:53 28.53(10:14) 45.91(6:21) 635
  Orienteering4 3:30:01 14.99(14:01) 24.12(8:42) 445
  Total9 8:21:54 43.51(11:32) 70.03(7:10) 1080

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MoTuWeThFrSaSu

Sunday Sep 1, 2013 #

8 AM

Running 13:53 intensity: (1:49 @1) + (2:07 @2) + (5:45 @3) + (4:12 @4) 1.74 km (7:59 / km) +46m 7:03 / km
ahr:145 max:171

Orienteering 1:03:32 intensity: (42 @1) + (16 @2) + (30:53 @3) + (31:41 @4) 7.78 km (8:10 / km) +152m 7:26 / km
ahr:159 max:175

Great course and area me not so good at route choice ir running.
Really feeling the missing 4 weeks of training in August, so want to be better.
Map and analyis upload later, can't get pictures off my camera right now.

Running 9:00 [1] 1.0 km (9:00 / km)

Warm down

Saturday Aug 31, 2013 #

8 AM

Running 11:16 intensity: (49 @1) + (7:22 @2) + (3:05 @3) 1.69 km (6:40 / km) +15m 6:23 / km
ahr:134 max:153

Warm up

Orienteering (Skene middle lillasjö) 43:29 intensity: (43 @1) + (2:30 @2) + (14:33 @3) + (24:48 @4) + (55 @5) 4.31 km (10:05 / km) +106m 8:59 / km
ahr:159 max:182

Took it easy physically felt slow but tried to orienteer right, still not sure I am doing this whole having aim for every session and doing it well. I go in with good intentions but making the routine is hard, try smaller steps?

Running 9:55 intensity: (2:09 @1) + (4:53 @2) + (2:53 @3) 0.93 km (10:40 / km) +11m 10:05 / km
ahr:131 max:151

Warm down
owey ouch ear hurts can't concentrate on much else.

Friday Aug 30, 2013 #

5 PM

Running 38:38 intensity: (39 @1) + (15:11 @2) + (21:59 @3) + (49 @4) 6.55 km (5:54 / km) +107m 5:27 / km
ahr:141 max:163

Easy run exploring the otherside of Floda
tired this morning good in the middle of the day then on the train back just felt really tired again so easy run trying some new shoes that hopefully will not give me blisters (north face single track hayasa)

Thursday Aug 29, 2013 #

6 AM

Running 42:41 [2] 7.09 km (6:01 / km) +41m 5:51 / km

Morning circuit of the lake and dip in the lake! Bit windy this morning but again nice after the run - suddenly felt more awake.
As is usual in the morning niggly pains feel worse not helped by very poor nights sleep.
4 PM

Running 7:39 intensity: (8 @1) + (3:48 @2) + (3:24 @3) + (19 @4) 1.11 km (6:54 / km) +24m 6:13 / km
ahr:141 max:166

Warm up

Orienteering 54:52 intensity: (28 @1) + (2:19 @2) + (13:12 @3) + (38:53 @4) 5.65 km (9:43 / km) +99m 8:56 / km
ahr:163 max:179

SM Medel training
Spend the least time possible in marshes! Cross them strongly and know it won't be long before you leave them or it will be tough. Having said that I really enjoyed this course and got into expecting what to see for 50% of it struggled on the slope at the end needed to adjust slightly/plan better before entering the circle!

Wednesday Aug 28, 2013 #

7 AM

Running 37:28 [2] 5.82 km (6:26 / km) +46m 6:11 / km

Run round the lake, meet Doug half way and run back with him
Finished with a swim very nice!
5 PM

Running 53:34 [3] 8.6 km (6:14 / km) +71m 5:59 / km

Run down the river and back, very pretty.
Tired to start with struggling with various niggles and tiredness.
Also got lost a few times.

Tuesday Aug 27, 2013 #

8 AM

Running 41:16 [2] 7.21 km (5:43 / km) +219m 4:58 / km

Morning run around the lake Savelangan
5 PM

Running 11:20 intensity: (16 @1) + (1:25 @2) + (7:25 @3) + (2:14 @4) 1.92 km (5:54 / km) +30m 5:29 / km
ahr:150 max:174

Warm up from Skatas to start of orienteering intervals
Everyone very nice and friendly
slightly nervous but happy mood

Orienteering 48:08 intensity: (1:17 @1) + (3:19 @2) + (10:56 @3) + (28:39 @4) + (3:57 @5) 6.38 km (7:33 / km) +87m 7:04 / km
ahr:164 max:183

8 orienteering intervals
terrains quite varied a swedish sort of home(scottish terrain) very nice - tough but not too hilly!
Good to train with good girls push me to work harder and faster and better!

Running 15:13 intensity: (5:24 @2) + (7:34 @3) + (2:15 @4) 2.25 km (6:46 / km) +25m 6:24 / km
ahr:146 max:166

Warm down
Then shower and dinner at club hut and then a talk about the upcoming SM races and the areas they will be on! Alot of it passed over my head - Swedish is improving but not that fast!

Monday Aug 26, 2013 #

Note

Travelling to Gothenburg a rest day but not all that restful!
However arrived in Floda and staying in a beautiful place with very nice people!

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