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Attackpoint - performance and training tools for orienteering athletes

Training Log: faywalsh

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:01:36 9.19(13:14) 14.79(8:13) 151
  Running3 1:54:13 11.58(9:52) 18.64(6:08) 318
  Strength and Conditioning2 1:20:00
  Total5 5:15:49 20.77 33.43 468
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Thursday Apr 19 #

7 AM

Strength and Conditioning 45:00 [1]

Finally managed a pre-work gym session :) joined the corridor 6:30 breakfast + cycle to the gym (this happens 3x a week, they are probably training more than me at the moment!)

Rolling, stretching, warm up
Core circuit
Lunges, TRX rows
OH squats with broomstick
3 x 8 backsquats @ 40kg

Tuesday Apr 17 #

6 PM

Running 24:40 [2] 3.71 km (6:39 / km) +18m 6:30 / km
ahr:162 max:177

To the castle with Baptiste, then drills

Running intervals 27:07 [4] 5.07 km (5:21 / km) +152m 4:39 / km
ahr:174 max:184

5 x castle long intervals. Felt very hard tonight, maybe not recovered from Sunday? Or too much cycling! Very nice sunny evening :)

Running 17:14 [2] 3.21 km (5:22 / km) +51m 4:59 / km
ahr:162 max:190

Back to Flogsta with a 3min effort along Norbyvägen

Monday Apr 16 #

6 PM

Strength and Conditioning 35:00 [1]

Rockgympa with some extra exercises + stretching beforehand. Feeling a bit tired after last week so taking it easier this week, can't believe Tiomila is only 2 weeks away!

Sunday Apr 15 #

9 AM

Running 16:12 [2] 2.35 km (6:53 / km) +26m 6:31 / km
ahr:123 max:171

Warm up with Rebecka

Orienteering race 55:23 [4] 8.04 km (6:53 / km) +140m 6:20 / km
ahr:124 max:167

Stigtomtakavlen first leg for OK Linné team 2. I was changed from a 5k 2nd leg yesterday to first leg so didn't feel very prepared for a mass start (probably should have run less yesterday) However I really enjoyed it! Very fast start but I made sure I got my gaffles, I lost one group when I went a bit wrong to 4 but then ended up running with another group for the last half. I was even at the front for a few controls! Finished in 23rd, 6min down on the leaders.

Running 8:53 [2] 1.33 km (6:42 / km) +12m 6:24 / km
ahr:157 max:179

Saturday Apr 14 #

10 AM

Running 9:43 [2] 1.4 km (6:55 / km) +60m 5:43 / km
ahr:149 max:162

Flottsund to Plantskolan

Orienteering 1:06:13 [3] 6.76 km (9:48 / km) +11m 9:43 / km
ahr:168 max:195

Ben and Meg are visiting so we took the bus out to Lunsen. I ran last thursdays course backwards, it went a lot better than the first time! Very nice and sunny (17'C!) however the marshes are properly melting now :(

Running 10:24 [2] 1.57 km (6:37 / km)
ahr:165 max:176

Back to Flottsund, via a nice boulder for a photo shoot

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