Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Jul 19, 2015:

activity	#	time	miles		km		+m
Cycling	3	8:37:00	143.85	(3:36)	231.5	(2:14)	2073
Orienteering	4	3:10:15	15.61	(12:11)	25.12	(7:34)	309
Trail running	3	1:45:00	10.07	(10:26)	16.2	(6:29)	39
Strength	1	45:00
Running	2	40:00	3.85	(10:23)	6.2	(6:27)	45
Total	10	14:57:15	173.37		279.02		2466

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Sunday Jul 19, 2015 #

Cycling 4:12:00 [2] 110.0 km (2:17 / km) +1080m 2:11 / km
ahr:126 max:171

Skärgårdsrunda genom Vaxholm-Rindö-Värmdön-Gustavsberg-Stockholm-Danderyd med Sami, Lepa, and Teppo. Awesome! :)

Saturday Jul 18, 2015 #

Note
(injured)

10 AM

Orienteering 57:00 [2] 6.4 km (8:54 / km) +120m 8:09 / km
ahr:131 max:152

easy O training in Järvafältet picking 'naturpasset' controls

2 PM

Cycling 2:59:00 [2] 82.7 km (2:10 / km) +738m 2:04 / km
ahr:130 max:160

cycling to Sigtuna for ice cream with Sami, Lepa, and Teppo

Friday Jul 17, 2015 #

Note
(injured)

10 AM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Strength 45:00 [2]

8 PM

Running 25:00 [1] 3.7 km (6:45 / km) +45m 6:22 / km

Thursday Jul 16, 2015 #

Note
(injured)

10 AM

Cycling 1:26:00 [2] 38.8 km (2:13 / km) +255m 2:09 / km
ahr:122 max:144

cycling with Sami around Vallentunasjön

5 PM

Orienteering 1:40:00 [3] 11.8 km (8:28 / km) +102m 8:07 / km
ahr:152 max:169

long orienteering Lunsen. fab course but got quite tired after an hour...

Wednesday Jul 15, 2015 #

Note
(injured)

11 AM

Trail running 32:00 [2] 5.5 km (5:49 / km) +39m 5:37 / km

easy run including drills and 10x20sec sprints

6 PM

Trail running warm up/down 25:00 [2] 3.7 km (6:45 / km)

Orienteering 18:15 [5] 3.82 km (4:47 / km) +55m 4:27 / km
ahr:180 max:191

Skärgårdssprinten E2 Norrtälje. This was more conventional sprint in urban milieu but some forest at the end. Really good, challenging course with plenty of route choice options. Again some difficulties with the first control (didn't understand the description) but got it alright and after that it was a really good run and I managed to keep my orienteering ahead. Happily surprised to do that well in a sprint! Won today and also overall :)
WinSplits: http://obasen.orientering.se/winsplits/online/en/d...

Trail running 13:00 [1] 2.0 km (6:30 / km)

Tuesday Jul 14, 2015 #

Note
(injured)

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

Orienteering 15:00 [5] 3.1 km (4:50 / km) +32m 4:36 / km
ahr:179 max:186

Skärgårdssprinten E1 Marholmen. Riktig kul område och bra bana men lite mer skog och busk än jag hade tänkt (shorts var inget bra val). Räknade fel stugor på väg till ettan och missade den en halv minut. Resten gick bra förutom några sträckor som jag sprang rakt och det hade varit snabbare att springa stig. Tvåa efter Maria Sjölander. WinSplits: http://obasen.orientering.se/winsplits/online/en/d...

Trail running warm up/down 15:00 [1] 2.0 km (7:30 / km)

nedjogg med Karna och bad i havet :)

Monday Jul 13, 2015 #

Note
(injured) (rest day)

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