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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Jan 19, 2014:

activity # timemileskm+m
  Running8 7:15:07 45.09(9:39) 72.56(6:00) 1343
  Orienteering2 2:13:18 9.94(13:25) 15.99(8:20) 286
  Core5 1:41:46
  Total11 11:10:11 55.02 88.55 1629

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MoTuWeThFrSaSu

Sunday Jan 19, 2014 #

9 AM

Running 1:57:32 intensity: (20:00 @1) + (1:07:32 @2) + (30:00 @3) 20.16 km (5:50 / km) +237m 5:30 / km

Long run with Dids and Doug around the delsjon's
Unexpected snowfall in the night so little layer of snow - couple of centimeters thats all but nice soft surface to run on, feeling good no niggles (breakfast a little heavy to start!) and good chat. Then we ran home from the forst through the city, still nice with the snow like a whole new place!

Saturday Jan 18, 2014 #

10 AM

Running 15:00 [1] 1.7 km (8:49 / km) +5m 8:41 / km

Warm up and warm down

Orienteering 1:02:03 [3] 6.63 km (9:22 / km) +147m 8:26 / km

Up at Vattlestugan in the north of the city
Trained here before
This time I was much worse - last time I was in control and made good plans
Looking forward to comparing my analysis and comparing my tracks
I think it is mostly mental - I was a bit focussed on trying to stay ahead of Doug and not planning where I was going just trying to keep moving.
http://www.scottish-orienteering.org/doma/show_map...

Friday Jan 17, 2014 #

9 AM

Orienteering 1:11:15 intensity: (10:00 @1) + (41:15 @2) + (20:00 @3) 9.36 km (7:37 / km) +139m 7:05 / km

Orienteering at Skatas
Planning not good, not full enough
Compass good (without focussing on it too much) but not enough picture on my line so I was hesitant.

Core 10:00 [1]

4 PM

Running 53:02 intensity: (28:00 @1) + (3:57 @2) + (19:00 @4) + (2:05 @5) 9.19 km (5:46 / km) +161m 5:18 / km

Running in slottskogen
Warm up 20 minutes
then hilly tempo run for 21 minutes (has been planning hills but prevented by snow on my hill)
so stuck to paths not off the path.
Warm down back home.
Magical in the dark with a layer of snow ont he ground and it falling around me

Thursday Jan 16, 2014 #

11 AM

Running 34:06 [1] 5.48 km (6:13 / km) +289m 4:56 / km

Little run and drills in Slottskogen feeling heavy

Core 10:00 [1]

Wednesday Jan 15, 2014 #

6 AM

Core 10:00 [1]

6 PM

Running 1:30:20 intensity: (1:10:28 @1) + (7:03 @2) + (1:12 @3) + (2:25 @4) + (9:12 @5) 13.98 km (6:28 / km) +280m 5:52 / km
ahr:101 max:231

Long run with head torches into Angardsbergen with Doug.
Quite icy and feet felt quite stiff to start with but went into terrain for a bit and felt ok after that.

Tuesday Jan 14, 2014 #

6 AM

Core 15:00 [1]

6 PM

Running 18:34 [1] 2.54 km (7:19 / km) +40m 6:47 / km
ahr:184 max:225

Warm up jog and strides before intervals

Running 39:55 intensity: (9:00 @1) + (30 @2) + (2:45 @3) + (17:49 @4) + (9:51 @5) 8.29 km (4:49 / km) +81m 4:35 / km
ahr:118 max:192

8*4 minutes on 1 minute off on the 8:an
Felt a bit off my usual at intervals first oneback after christmas and Doms bad from yesterday but tried to keep it consistent across the intervals.

Running 10:30 intensity: (9:42 @1) + (48 @2) 1.63 km (6:27 / km) +35m 5:49 / km
ahr:82 max:128

Warm down

Monday Jan 13, 2014 #

5 PM

Running 20:32 intensity: (17:26 @1) + (1:52 @2) + (1:14 @3) 3.8 km (5:24 / km) +100m 4:47 / km
ahr:94 max:155

Run over to circuits

Core 56:46 [1]

Circuits with chalmers
Good to be back in Gothenburg sessions to meet people for training much better motivation and much more fun!
We did lots of bpdy weight exercises and some pairs exercises.
6 PM

Running 35:36 intensity: (20:38 @1) + (14:26 @2) + (13 @3) + (19 @4) 5.79 km (6:09 / km) +116m 5:35 / km
ahr:131 max:172

Run back home with an extra loop around slottskogen, feeling much better after circuits.

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