Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Mar 12, 2023:

activity	#	time	miles		km		+m	load
Running	10	10:00:46	67.85	(8:51)	109.19	(5:30)	4700	338.1
XT	2	2:01:20						33.5
Total	11	12:02:06	67.85		109.19		4700	371.6

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Sunday Mar 12, 2023 #

9 AM

Running 15:00 2.5 km (6:00 / km) +200m 4:17 / km
ahr:139 max:144 shoes: NB Propel V2

Running intervals 30:00 4.5 km (6:40 / km) +675m 3:49 / km
ahr:160 max:177 shoes: NB Propel V2

5*6/1 @ 9kph @ 15%. Painful but not as bad as expected. Looking like such a weapon just using my right arm with the left arm flailing about uselessly.

Running warm up/down 15:01 2.5 km (6:00 / km) +125m 4:48 / km
ahr:144 max:149 shoes: NB Propel V2

5 PM

Running 40:02 6.67 km (6:00 / km) +333m 4:48 / km
ahr:131 max:141 shoes: NB Propel V2

Longer warm up to get to 10hr running for the week: the minimum acceptable number.

Running intervals 30:00 5.0 km (6:00 / km) +600m 3:45 / km
ahr:149 max:174 shoes: NB Propel V2

10*3/1. 10kph, 12%. Felt fine, didn't push it.

Running warm up/down 5:00 0.83 km (6:01 / km) +41m 4:50 / km
ahr:135 max:139 shoes: NB Propel V2

Saturday Mar 11, 2023 #

10 AM

XT 1:00:14 [1]
ahr:111 max:122

Running 30:00 3.5 km (8:34 / km) +525m 4:54 / km
ahr:140 max:149 shoes: NB Propel V2

5 PM

Running 1:00:00 10.0 km (6:00 / km) +800m 4:17 / km
ahr:141 max:149 shoes: NB Propel V2

Took a hefty fall on skis whilst drunk on Thursday, think some of the ribs are broken/fractured but the man at the hospital only spoke Norwegian with me so I couldn't really tell you, I did manage to understand that it's not dangerous and the collar bone is fine so if I don't hurt them again then It'llbe all good, just gonna be painful for a few weeks. Indoor training for a while me thinks.

Thursday Mar 9, 2023 #

8 AM

Running 15:00 3.0 km (5:00 / km) +30m 4:46 / km
ahr:131 max:139 shoes: NB Fuelcell TC

Running 1:00:00 16.33 km (3:40 / km) +163m 3:30 / km
ahr:164 max:182 shoes: NB Fuelcell TC

3 * 20mins/2mins. @16kph, 16.5kph, 16.5kph (3.45s, 38s, 38s). Nothing spectacular just some good grind on the treadmill. Felt okay.

Running 5:00 1.0 km (5:00 / km) +10m 4:46 / km
ahr:141 max:145 shoes: NB Fuelcell TC

12 PM

XT 1:01:06
ahr:115 max:161

11.23 km (11.0 kph) +271m

Wednesday Mar 8, 2023 #

6 PM

Running 51:32 9.74 km (5:17 / km) +86m 5:04 / km
ahr:134 max:150 shoes: Saucony Triumph 18

Easy Wednesdays. In case yall have missed it I take Wednesdays easy, coz have EiT from from 8-4 and it fits well with the rest of the week. Feeling good today actually.

Tuesday Mar 7, 2023 #

10 AM

Running 33:42 6.13 km (5:30 / km) +108m 5:03 / km
ahr:128 max:145 shoes: Saucony Triumph 18

Home from the first lecture of the day via Kuhaugen. Had plans to go to the turf pitches and do strides but they hadn't cleared them and then it started snowing very heavily and I had a bag with laptop in so decided to just go home.

6 PM

Running 1:23:02 16.13 km (5:09 / km) +572m 4:22 / km
ahr:144 max:181 shoes: VJ Ultra 2

Hytteintervaller - 8*6/2 up up up to the top of Gråkallen. Roads packed snow so quite slippery especially without dobs on (rookie mistake there). Just keeping it sensible and getting it done! Last rep up on the track to the top was some deep work in deep snow, just about hung in the pack of boys there! Clear night sky and full moon was very pretty with all the snow up there, but was getting really quite cold. Very glad to head to the student hut for a shower and pizza! Top evenings work.

Monday Mar 6, 2023 #

7 AM

Running 1:12:49 11.77 km (6:11 / km) +264m 5:34 / km
ahr:130 max:145

Lovely morning out on flatrunden with Anu. Snowy trails and sun (already very light at like 6.30, madness).

4 PM

Running 54:38 9.59 km (5:42 / km) +169m 5:14 / km
ahr:129 max:149 shoes: VJ Ultra 2

Kort flat with Lars. More lovely snowy sunny times. In other news got a summer job offer today, should relieve some of the financial struggles of living in Norway!

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