Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Sep 13, 2015:

activity	#	time	miles		km		+m
Trail running	9	4:49:00	28.02	(10:19)	45.1	(6:24)	462
Orienteering	4	3:37:00	19.39	(11:12)	31.2	(6:57)	708
Strength	1	15:00
Cycling	1	10:00	1.86	(5:22)	3.0	(3:20)	30
Total	11	8:51:00	49.27		79.3		1200

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Sunday Sep 13, 2015 #

7 AM

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

morning run & drills & stretching. it's been a while since I did something like this...

10 AM

Trail running warm up/down 20:00 [2] 3.5 km (5:43 / km)

Orienteering 1:33:00 [5] 14.4 km (6:28 / km) +380m 5:42 / km

Swedish Champs long final, Muskö. 12th. Very tired run but happy that I fought it through all the way and didn't let the negative thoughts affect me. Got really bad start to the race: missed the first control about half a minute, made an idiotic route choice to the second (+3min), and missed the third about a minute. After that I pulled myself together and turned it to quite a decent performance. Helena was in her own class today but I wasn't awfully far behind other medalists. Very happy with a top15 result :)
Results: http://eventor.orientering.se/Events/ResultList?ev...
Splits: http://obasen.orientering.se/winsplits/online/en/d...
GPS-tracking: https://www.tulospalvelu.fi/gps/SMlangD21/?v=m3

5 PM

Trail running warm up/down 20:00 [1] 3.3 km (6:04 / km) +40m 5:43 / km

evening jog

Saturday Sep 12, 2015 #

10 AM

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

Trail running 57:00 [5] 8.9 km (6:24 / km) +164m 5:52 / km
ahr:177 max:188

SM-lång kval, Muskö. Småmissar på 3 kontroller (1, 5, 8) och mindre bra vägval till 6:an. Så fick springa lite fortare mot slutet men stabilt ändå till final.
Resultat: http://eventor.orientering.se/Events/ResultList?ev...
Splits: http://obasen.orientering.se/winsplits/online/en/d...

Trail running warm up/down 10:00 [1] 1.5 km (6:40 / km)

9 PM

Cycling 10:00 [2] 3.0 km (3:20 / km) +30m 3:10 / km

had to help Sami to get his bike home from the station... not too happy about it but kind of nice to shake off my legs a little. too tired for an evening jog anyway..

Friday Sep 11, 2015 #

Trail running 32:00 [2] 5.2 km (6:09 / km) +50m 5:52 / km

easy run including drills and strides

Thursday Sep 10, 2015 #

Trail running 26:00 [2] 4.0 km (6:30 / km) +53m 6:06 / km

easy run including drills and 6x100m strides

Orienteering 44:00 [3] 5.2 km (8:28 / km) +144m 7:26 / km
ahr:150 max:164

Attunda's training in Törnskogen. Mostly easy but some legs slightly faster. Not too springy feeling in the legs so I kept it short. I hope it will be better in the weekend...

Wednesday Sep 9, 2015 #

Trail running 44:00 [1] 6.5 km (6:46 / km) +69m 6:26 / km
(injured)

easy trail run. really tired.

Strength (core) 15:00 [2]

Tuesday Sep 8, 2015 #

11 AM

Orienteering 50:00 [2] 7.0 km (7:09 / km) +118m 6:35 / km
(injured)

easy run through some naturpasset controls. feeling pretty good. can still feel the knee and ankle but clear progression..

6 PM

Trail running warm up/down 12:00 [2] 1.8 km (6:40 / km) +30m 6:09 / km

Orienteering intervals 30:00 [4] 4.6 km (6:31 / km) +66m 6:05 / km
ahr:175 max:185

O intervals Nåsten 4 x 1,2km 6:36, 7:13, 7:05, 6:30. Knee better and able to even push a little.. Kept it short & sharp.

Trail running warm up/down 14:00 [1] 2.3 km (6:05 / km) +24m 5:47 / km

Monday Sep 7, 2015 #

10 AM

Trail running 24:00 [1] 3.7 km (6:29 / km) +32m 6:13 / km
(injured)

easy jog to shake off my legs. knee hurting a bit and also right ankle. did I mention that I sprained it yesterday?

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