Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Jan 4, 2015:

activity	#	time	miles		km		+m
Orienteering	3	4:14:00	18.58	(13:40)	29.9	(8:30)	390
Running	3	3:44:00	23.55	(9:31)	37.9	(5:55)	303
Trail running	2	3:03:00	18.14	(10:05)	29.2	(6:16)	230
Cycling	2	1:40:00	27.34	(3:39)	44.0	(2:16)
Strength	1	55:00
Total	9	13:36:00	87.61		141.0		923

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Sunday Jan 4, 2015 #

Trail running 2:20:00 [2] 22.7 km (6:10 / km) +180m 5:56 / km
ahr:151 max:174

long run around Norrviken with Attunda runners including orienteering course through Törnskogen. good fun! :)

Saturday Jan 3, 2015 #

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Orienteering intervals 53:00 [4] 6.8 km (7:48 / km) +50m 7:31 / km
ahr:177 max:187

O intervals Norra Lunsen 7:45, 7:04, 9:00, 8:59, 6:53. Ran with guys but luckily I had a bit shorter forking on 4/5 intervals so that I could match them. Marshes were hard, no snow on the ground and beautiful sunshine. Just perfect conditions! :)

Trail running 23:00 [1] 3.5 km (6:34 / km) +50m 6:08 / km

easy evening run testing new Icebugs

Friday Jan 2, 2015 #

Orienteering 2:18:00 [2] 17.1 km (8:04 / km) +250m 7:31 / km
ahr:144 max:169

long orienteering around Bollstanäs. did short sections of orienteering in small isles of forests around Bollstanäs and all the way to Ekeby. really fun despite horrible weather (+5C and rain) and terrain was much better than I expected. at the end I ran a short sprint in our backyard a bit faster. cool! :)

Thursday Jan 1, 2015 #

Orienteering 1:03:00 [2] 6.0 km (10:30 / km) +90m 9:46 / km
ahr:133 max:163

just running around and checking out control points in our home forest. all snow is gone.

Wednesday Dec 31, 2014 #

Running 2:25:00 [2] 24.0 km (6:03 / km) +233m 5:46 / km
ahr:148 max:162

Edsviken runt med ett gäng Attunda löpare. Kul runda med många vackra ställen. Kändes ganska bra och lätt och knät var betydligt bättre :)

Tuesday Dec 30, 2014 #

10 AM

Strength 55:00 [3]

body pump. krånglar fortfarande med vikter. vet inte vad jag kan ta och vad jag inte kan. rätt jobbigt pass ändå.

Cycling intervals 50:00 [3] 22.0 km (2:16 / km)

spinning (Christine). körde ganska hårt idag. backar, intervaller, hög motstånd och hög intensitet. relativt jobbigt.

6 PM

Running 39:00 [2] 6.5 km (6:00 / km) +70m 5:42 / km

lätt löpning i snön. vackert.

Monday Dec 29, 2014 #

10 AM

Running intervals (treadmill) 40:00 [4] 7.4 km (5:24 / km)
ahr:162 max:184

5x3min intervals with 2min recoveries. first interval session after the Athens and after I hit my knee so I took it quite gently. pace from 4:15 tp 4:00 min/km. a few 30sec reps at 3:30 min/km pace but the impact was too much for the knee (not that I would have managed otherwise much more than half a minute at that pace..)

6 PM

Cycling (spinning) 50:00 [2] 22.0 km (2:16 / km)
ahr:120 max:143

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