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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Jun 24, 2018:

activity # timemileskm+m
  Running6 5:25:51 37.73(8:38) 60.73(5:22) 816
  Orienteering2 1:09:18 9.58(7:14) 15.41(4:30) 34
  Total6 6:35:09 47.31(8:21) 76.14(5:11) 850
  [1-5]6 6:27:57

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MoTuWeThFrSaSu

Sunday Jun 24, 2018 #

3 PM

Running 1:17:24 intensity: (14 @0) + (23:51 @1) + (46:01 @2) + (7:18 @3) 14.92 km (5:11 / km) +311m 4:42 / km
ahr:155 max:179 shoes: Nike Pegasus 33 #2

Good one with Daniel, both feeling pretty Jukola’d out so kept the pace easy, was nice. It’s so hot here atm, 26 out on the run so I’m pretty scared about Hungary - 35-40 potentially so good luck to the lads ey.

Saturday Jun 23, 2018 #

2 PM

Running 19:33 intensity: (1:18 @0) + (6:50 @1) + (34 @2) + (10:51 @3) 4.41 km (4:26 / km) +20m 4:20 / km
ahr:131 max:168 shoes: Nike Pegasus 33 #2

Trying to find Jonny (“just run east....”);)

Orienteering tempo 17:08 intensity: (30 @0) + (2:58 @1) + (3:21 @2) + (8:44 @3) + (1:35 @4) 4.41 km (3:53 / km) +15m 3:49 / km
ahr:148 max:186 shoes: Nike Pegasus 33 #2

O course - pushing quite hard, running quite well till I overplanned and skipped a control in my mind - didn’t have a clue why it didn’t match up for a while and then continued okay, damn it, alright other than that.

Running 1:16 intensity: (11 @0) + (42 @1) + (23 @3) 0.2 km (6:13 / km) +5m 5:36 / km
ahr:132 max:148 shoes: Nike Pegasus 33 #2

Jogging

Orienteering 18:20 intensity: (1:47 @1) + (10:16 @2) + (5:45 @3) + (32 @4) 4.42 km (4:09 / km) +19m 4:04 / km
ahr:161 max:186 shoes: Nike Pegasus 33 #2

Second course, did it o intervals style so 3 controls hard, one easy and repeat. Managed to generate a lot of learning, running pretty over speed which I think will help me commit more on proper courses. Was good fun, not the most difficult of areas but everywhere can be made difficult when you’re far into the land of bonk.

Interesting chat with Jonny about how to analyse sprint trainings, eventually came to the conclusion that there wasn’t really a good way to do it - just get the courses done and good routines should follow. Hope they come soon haha....

Running 15:02 intensity: (13 @0) + (2:21 @1) + (12:04 @2) + (24 @3) 3.02 km (4:59 / km) +31m 4:44 / km
ahr:153 max:165 shoes: Nike Pegasus 33 #2

Wdnnn good days training, got a bit lost

Friday Jun 22, 2018 #

11 AM

Running 22:29 intensity: (7 @0) + (2 @1) + (22:20 @3) 3.21 km (7:01 / km) +40m 6:36 / km
ahr:107 max:137 shoes: Nike Pegasus 33 #2

W lyds orienteering easy.

Thursday Jun 21, 2018 #

7 PM

Running intervals 1:21:14 intensity: (3:00 @0) + (14:44 @1) + (35:03 @2) + (28:12 @3) + (15 @4) 16.01 km (5:04 / km) +177m 4:48 / km
ahr:148 max:180 shoes: Nike Pegasus 33 #2

3 x halden threshhold sprintervals, struggling stomach wise today lol. Legs aint so fresh post jukola either. Hard tomorrow back home then fairly chill until a 3k in Watford on Wednesday - final test preJWOC to decide if ive gone full terrain muncher/fat boi these last few months.
C • Just fat boi 3

Wednesday Jun 20, 2018 #

8 PM

Running 44:28 intensity: (1:14 @0) + (10:08 @1) + (53 @2) + (32:13 @3) 7.26 km (6:08 / km) +148m 5:34 / km
ahr:128 max:165 shoes: Nike Pegasus 33 #2

In Halden with Will, Lyds and Håkon.

Tuesday Jun 19, 2018 #

10 AM

Running warm up/down 22:09 intensity: (25 @0) + (14:36 @1) + (2:55 @2) + (4:13 @3) 4.01 km (5:31 / km) +42m 5:15 / km
ahr:141 max:164 shoes: Nike Pegasus 33 #2

Orienteering intervals 33:50 intensity: (3:36 @1) + (12:54 @2) + (11:33 @3) + (5:24 @4) + (23 @5) 6.58 km (5:08 / km)
ahr:154 max:198 shoes: Nike Pegasus 33 #2

Sprint training with Ruslan and the EUOC boysies

Running warm up/down 12:16 intensity: (9:21 @1) + (8 @2) + (2:47 @3) 2.13 km (5:46 / km) +23m 5:28 / km
ahr:139 max:164 shoes: Nike Pegasus 33 #2

Running intervals 14:38 [4] 3.05 km (4:48 / km) +1m 4:47 / km
ahr:137 max:147 shoes: Nike Pegasus 33 #2

8 fast slow 200’s with Lyds and Peds, try get some speed back in the legs.

Running warm up/down 15:22 intensity: (2:16 @1) + (13:06 @3) 2.51 km (6:08 / km) +18m 5:55 / km
ahr:129 max:142 shoes: Nike Pegasus 33 #2

Monday Jun 18, 2018 #

Note
(rest day)

Bit tired - been a good Jukola. Back on the training come tomorrow.

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