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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Jul 22, 2018:

activity # timemileskm+mload
  Running6 3:38:22 24.5(8:55) 39.43(5:32) 1504112.5
  Orienteering2 2:08:57 10.46(12:19) 16.84(7:39) 58211 /13c84%99.6
  XT3 1:33:0425.6
  Stretching/ Rolling5 1:10:00
  S & C4 52:0013.0
  Total14 9:22:23 34.96 56.27 208611 /13c84%250.8
  [1-5]9 8:12:23
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Jul 22, 2018 #

10 AM

Running warm up/down 14:42 intensity: (10:12 @1) + (4:30 @2) 2.32 km (6:20 / km) +54m 5:41 / km
ahr:132 max:153 shoes: VJ Bold 9

Orienteering race 58:31 intensity: (37 @1) + (1:43 @2) + (18:39 @3) + (32:54 @4) + (4:38 @5) *** 8.64 km (6:46 / km) +286m 5:49 / km
ahr:170 max:189 spiked:11/13c shoes: VJ Bold 9

O-Ringen E1 - Long - 23rd

Manic off the start with people going everywhere, I also missed number 1 and hit the wrong control which didn't help. After that I settled well and was doing some good O. Got caught out by the sneaky 4 which was basically just a cravas with the control tucked into it. Just needed to be more careful on compass.
For the rest of the course I was clean but not quick, the ankles were not rating the terrain so couldn't push on.
Also good fun when I saw Freddie following Perrin. Lol, classic.
Okay start to the week!

Saturday Jul 21, 2018 #

8 AM

Running 30:12 intensity: (24:12 @1) + (6:00 @2) 5.79 km (5:13 / km) +14m 5:09 / km
ahr:133 max:148 shoes: Inov8 X-Talon 200 #2

Easy round the campsite Pre - Brekky. The first lap is to where we can cook: fml.

S & C 7:00 [1]

Friday Jul 20, 2018 #

Event: O-Ringen Höga Kusten
 
5 PM

Running warm up/down 5:12 intensity: (5:07 @1) + (5 @2) 0.78 km (6:39 / km) +33m 5:30 / km
ahr:126 max:141 shoes: Inov8 X-Talon 200

Orienteering 1:10:26 intensity: (20:15 @1) + (33:54 @2) + (16:17 @3) 8.2 km (8:35 / km) +296m 7:17 / km
ahr:146 max:166 shoes: Inov8 X-Talon 200

O-Ringen Training - Âsberget.

First few controls a bit ropey, just getting ma head into it. Then pretty good and was getting used to the terrain/ mapping by the end. Lovely forest and views and weather, just a great O session really!

Running warm up/down 4:03 [1] 0.63 km (6:26 / km)
ahr:119 max:124 shoes: Inov8 X-Talon 200

11 PM

Stretching/ Rolling 10:00 [0]

Thursday Jul 19, 2018 #

7 AM

XT 31:31 intensity: (30:00 @1) + (1:31 @2)
ahr:117 max:143 slept:8.0 (rest day) shoes: Giro Triple

12.15 km (23.1 kph) +199m.

A bit longer this morning, legs a bit tired, but not really too bad. Anyways travelling to O-Ringen all of today, buzz.

S & C (Maintenance) 15:00 [1]

10 PM

Stretching/ Rolling 8:00 [0]

Wednesday Jul 18, 2018 #

9 AM

XT (Cycling) 30:48 intensity: (24:34 @1) + (6:05 @2) + (9 @3)
ahr:122 max:155 shoes: Giro Triple

12.17 km (23.7 kph) +187m.

Same as yesterday just the otherway round.

S & C (Maintenance) 15:00 [1]

6 PM

Running hills 1:08:31 intensity: (6:57 @1) + (25:11 @2) + (15:57 @3) + (18:29 @4) + (1:57 @5) 11.49 km (5:58 / km) +668m 4:37 / km
ahr:158 max:180 shoes: Inov8 TrailTalon 275

One long uphill effort. Legs feeling a bit tired but got up the hill alright. Then just chilling back down. A tad rocky to go fast.
9 PM

Stretching/ Rolling 17:00 [0]

Tuesday Jul 17, 2018 #

8 AM

XT (Cycling) 30:45 intensity: (29:09 @1) + (1:36 @2)
ahr:117 max:149 shoes: Giro Triple

12.09 km (23.6 kph) +193m.

S & C 15:00 [1]

Maintenance.
6 PM

Running hills 53:11 intensity: (11:04 @1) + (24:40 @2) + (17:27 @3) 10.12 km (5:15 / km) +502m 4:13 / km
ahr:149 max:169 shoes: Inov8 TrailTalon 275

Easy on Sale. Lovely evening.
10 PM

Stretching/ Rolling 18:00 [0]

Monday Jul 16, 2018 #

1 PM

Running 42:31 intensity: (26:01 @1) + (16:04 @2) + (26 @3) 8.29 km (5:08 / km) +234m 4:30 / km
ahr:137 max:156 shoes: Inov8 TrailTalon 275

Back home, easy round Setters, felt okay actually.
10 PM

Stretching/ Rolling 17:00 [0]

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