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Attackpoint - performance and training tools for orienteering athletes

Training Log: Rich

In the last 7 days:

activity # timemileskm+m
  Orienteering6 7:42:00 39.46(11:43) 63.5(7:17) 1325
  Strength and Conditioning2 1:45:00
  Running3 1:33:30 12.37(7:34) 19.9(4:42) 470
  Total10 11:00:30 51.82 83.4 1795
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Tuesday Mar 21 #

11 AM

Orienteering 1:30:00 [1] 12.0 km (7:30 / km) +375m 6:29 / km
shoes: Inov8 X Talon 212 (5)

Easy paced run hanging controls for club training tonight.
6 PM

Orienteering 1:04:00 [2] ** 9.1 km (7:02 / km) +300m 6:02 / km
shoes: VJ Bold

Club night training. Pretty straight forward but pretty tired so only moving at a slow pace.

Running warm up/down 6:30 [1] 1.2 km (5:25 / km)
shoes: VJ Bold

Jog to start.

Monday Mar 20 #

10 AM

Orienteering 1:14:00 [3] 9.4 km (7:52 / km) +250m 6:57 / km
shoes: VJ Bold

Alby-Hojden contour and marshes only course. Nice technical area. Good on most legs just occasional small mistakes in the circle.
6 PM

Running hills 54:00 [3] 11.0 km (4:55 / km) +400m 4:09 / km
shoes: Skechers Gomeb Speed 3

Easy trail running with efforts up the hills with Nick, Love, Alun and Gustav.
7 PM

Strength and Conditioning 45:00 [1]

Fairly easy circuits session. Did the core stuff but too tired for the aerobic stuff.

Sunday Mar 19 #

9 AM

Orienteering 2:14:00 [2] 19.0 km (7:03 / km)
shoes: VJ Bold

Langpass from Ravinen club hut. Good fun.
6 PM

Strength and Conditioning 1:00:00 [1]

Body pump at gym with Pete, Matt and Nick. Arms weren't ready for this.

Saturday Mar 18 #

9 AM

Running 11:00 [2] 2.0 km (5:30 / km)
shoes: Skechers Gomeb Speed 3

WU for Parkrun Stockholm.

Running tempo 18:00 [4] 5.0 km (3:36 / km) +70m 3:22 / km
shoes: Skechers Gomeb Speed 3

Stockholm Parkrun tempo. Left hammy still uncomfortably tight.

Running warm up/down 4:00 [1] 0.7 km (5:43 / km)
shoes: Skechers Gomeb Speed 3

Jog back to the car.
10 AM

Orienteering 1:10:00 [2] 10.0 km (7:00 / km) +300m 6:05 / km
shoes: VJ Bold

Easy orienteering with Pete, Nick and Matt from the club hut.
3 PM

Orienteering intervals 30:00 intensity: (20:00 @2) + (10:00 @5) 4.0 km (7:30 / km) +100m 6:40 / km
shoes: Skechers Gomeb Speed 3

Ravinen Club training - indoor orienteering at Nacka School. Great fun though mind boggling. Did the long first, which took me a while to get into. Never really got my head into the layout of the school and didn't spot a staircase which would have made a big difference. Much better on the middle and short courses. Would definitely be up for more of this.

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