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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Aug 9, 2015:

activity # timemileskm+m
  Trail running4 5:31:00 19.14(17:18) 30.8(10:45) 540
  Cycling2 4:21:00 67.48(3:52) 108.6(2:24) 910
  Orienteering4 3:48:00 14.81(15:23) 23.84(9:34) 717
  Running3 1:50:00 9.57(11:30) 15.4(7:09) 354
  Total10 15:30:00 111.0(8:23) 178.64(5:12) 2521

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MoTuWeThFrSaSu

Sunday Aug 9, 2015 #

10 AM

Cycling 3:06:00 [2] 80.1 km (2:19 / km) +620m 2:14 / km
ahr:117 max:149

Sigtuna round with Sami including an ice cream stop in Sigtuna. Finally summer!! :)

Saturday Aug 8, 2015 #

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

Orienteering 39:00 [5] 5.13 km (7:36 / km) +91m 6:59 / km
ahr:173 max:185

Golden Weekend middle distance race in Köping. Unbelievably stony forest and tricky orienteering. Had difficulties to run there with my sprained ankle and also map-reading was challenging due to all rocks and boulders. Next time I know better what 'blockterräng' means... Anyway, slow but decent start technically, then 30sec mistake in the circle on number 4 (didn't see the flag behind a stone), then quite good and fluent orienteering all the way until control 15, where I just fell asleep, forgot where I was and did a stupid 2min mistake. Then number 18 I missed again about 30sec because I thought it was in a re-entrant instead of a spur (circle was just on contour and it wasn't clear whether it was a hill or just a re-entrant). So 3min mistakes altogether. That's a lot in a middle distance but it was good to get to train this kind of terrain.
WinSplits: http://obasen.orientering.se/winsplits/online/en/d...

Trail running warm up/down 10:00 [1] 1.6 km (6:15 / km)

Friday Aug 7, 2015 #

8 AM

Running 31:00 [2] 5.1 km (6:05 / km) +53m 5:47 / km

morning run in the rain before the travel

Thursday Aug 6, 2015 #

Trail running 4:40:00 [1] 24.5 km (11:26 / km) +540m 10:18 / km
ahr:115 max:147

tur i Høiås marka med Anni-Maija, Lotta och Ellu. fin tur! stigarna försvann men det gjorde ingenting.

Wednesday Aug 5, 2015 #

10 AM

Trail running warm up/down 10:00 [1] 1.4 km (7:09 / km)

Orienteering intervals 1:00:00 [4] 6.6 km (9:05 / km) +221m 7:47 / km
ahr:163 max:184

O-intervals Iddefjordsfella 5x1km 8:00, 7:44, 8:20, 6:30, 6:30. Beautiful!
5 PM

Running 34:00 [2] 5.1 km (6:40 / km) +125m 5:56 / km

easy run in Halden with Anni, Lotta and Ellu

Tuesday Aug 4, 2015 #

10 AM

Orienteering 1:01:00 [4] 6.7 km (9:06 / km) +181m 8:01 / km
ahr:156 max:182

O-training Akselås. mostly easy but 20min (3,1km) fast. nice but tough terrain.
5 PM

Running 45:00 [1] 5.2 km (8:39 / km) +176m 7:24 / km

easy evening run to Fredriksten festning with Bodil, Lotta, Ellu & Anni

Monday Aug 3, 2015 #

10 AM

Trail running (drills) 11:00 [1] 0.3 km (36:40 / km)

Orienteering 1:08:00 [2] 5.41 km (12:34 / km) +224m 10:25 / km

O-training Tveteskogen, mostly walking. calves still very sore..
5 PM

Cycling 1:15:00 [2] 28.5 km (2:38 / km) +290m 2:30 / km

bike ride with Anni-Maija on Jarkko's bike which was far too big for me. also wearing trainers with clip-ins wasn't such a good idea..

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