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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Aug 26, 2018:

activity # timemileskm+mload
  Orienteering7 6:48:07 33.75(12:06) 54.31(7:31) 101396 /114c84%197.4
  Running7 2:54:58 18.67(9:22) 30.05(5:49) 39780.6
  Stretching/ Rolling5 1:03:00
  Total13 10:46:05 52.42 84.36 141196 /114c84%278.0
  [1-5]8 9:43:05

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MoTuWeThFrSaSu

Sunday Aug 26, 2018 #

11 AM

Running warm up/down 16:09 [1] 2.65 km (6:05 / km)
ahr:124 max:136 shoes: Inov8 X-Talon 200 #2

Orienteering 1:09:48 intensity: (10:23 @1) + (32:05 @2) + (27:14 @3) + (6 @4) *** 9.48 km (7:22 / km) +244m 6:31 / km
ahr:150 max:170 spiked:9/15c shoes: Inov8 X-Talon 200 #2

KM Staffet

Best to forget this one. Gash.

Saturday Aug 25, 2018 #

11 AM

Running warm up/down 13:59 [1] 2.16 km (6:29 / km) +23m 6:10 / km
ahr:119 max:135 shoes: VJ Bold 9

Orienteering tempo 57:37 intensity: (1:59 @1) + (14:18 @2) + (40:43 @3) + (37 @4) *** 8.45 km (6:49 / km) +165m 6:13 / km
ahr:157 max:172 spiked:12/13c shoes: VJ Bold 9

NWJS Tour - Folloløpet - 4th
Livelox
Hmm not quite on it today both technically and physically. Bit dissapointing.

Running warm up/down 9:13 intensity: (5:03 @1) + (4:10 @2) 1.66 km (5:33 / km) +10m 5:23 / km
ahr:136 max:150 shoes: VJ Bold 9

10 PM

Stretching/ Rolling 15:00 [0]

Friday Aug 24, 2018 #

11 AM

Running warm up/down 11:51 intensity: (11:22 @1) + (29 @2) 1.67 km (7:04 / km) +6m 6:57 / km
ahr:121 max:143 shoes: VJ Supra 2

Orienteering 50:59 intensity: (1:52 @1) + (16:40 @2) + (31:54 @3) + (33 @4) *** 7.64 km (6:40 / km) +131m 6:09 / km
ahr:155 max:171 spiked:18/19c shoes: VJ Supra 2

NWJS Tour Champs 2018 - 1st
3DReRun
A nice steady state effort round a good course and area. Same course as 4 years ago so it felt familiar but still a good challenge. Orienteering well with one slip.

Running warm up/down 10:26 intensity: (7:56 @1) + (2:30 @2) 1.93 km (5:24 / km) +16m 5:12 / km
ahr:133 max:145 shoes: VJ Supra 2

10 PM

Stretching/ Rolling 14:00 [0]

Thursday Aug 23, 2018 #

10 AM

Orienteering 24:09 intensity: (18:18 @1) + (5:51 @2) *** 3.01 km (8:02 / km) +72m 7:10 / km
ahr:133 max:151 spiked:3/3c shoes: Inov8 X-Talon 200

1:15000 Training.
Alright, probs need more practise at this scale.

Orienteering 48:23 intensity: (20:55 @1) + (24:50 @2) + (2:38 @3) *** 5.69 km (8:30 / km) +114m 7:44 / km
ahr:140 max:158 spiked:13/15c shoes: Inov8 X-Talon 200

Gillingsrod - 2 * 'Long Loops'
A few misses and compass sometimes wasn't very tight but was Oing V well at the end and the flow was reaaaal. Also this is such a lush area.
6 PM

Running warm up/down 12:54 [1] 2.2 km (5:51 / km) +15m 5:40 / km
ahr:123 max:137 shoes: VJ Supra 2

Orienteering 47:47 intensity: (26:45 @1) + (18:03 @2) + (2:59 @3) *** 6.97 km (6:51 / km) +113m 6:21 / km
ahr:135 max:160 spiked:9/10c shoes: VJ Supra 2

FSK Relay Training.

Wednesday Aug 22, 2018 #

Note
(rest day)

No harm in joining in with the planned resting.
10 PM

Stretching/ Rolling 14:00 [0]

Tuesday Aug 21, 2018 #

10 AM

Running warm up/down 5:30 [1] 0.88 km (6:15 / km) +12m 5:52 / km
ahr:128 max:138 shoes: VJ Supra 2

Orienteering 58:59 intensity: (18:26 @1) + (39:12 @2) + (1:21 @3) *** 7.51 km (7:51 / km) +125m 7:15 / km
ahr:142 max:157 shoes: VJ Supra 2

3 * Loops @ Tomb - 3DReRun
Good shiz, one little miss due to compass.

Running 19:33 intensity: (16:21 @1) + (3:12 @2) 2.04 km (9:34 / km) +41m 8:41 / km
ahr:127 max:146 shoes: VJ Supra 2

Shadowing N on her final loop.
6 PM

Running intervals 1:01:36 intensity: (27:31 @1) + (6:54 @2) + (4:57 @3) + (12:52 @4) + (9:22 @5) 12.59 km (4:53 / km) +248m 4:27 / km
ahr:152 max:190 shoes: Inov8 X-Talon 200 #2

WU

4 * Hill loops [jog down recovery]. Good battles with Spender, nice.

CD
10 PM

Stretching/ Rolling 10:00 [0]

Monday Aug 20, 2018 #

Note

Easier Day today.
9 AM

Running warm up/down 4:52 intensity: (3:29 @1) + (1:23 @2) 0.84 km (5:48 / km) +11m 5:27 / km
ahr:131 max:148 shoes: VJ Supra 2

Orienteering 50:25 intensity: (38:41 @1) + (11:44 @2) *** 5.55 km (9:05 / km) +50m 8:41 / km
ahr:133 max:154 spiked:32/39c shoes: VJ Supra 2

Control Pick - Borredalen - 3DReRun
Focus on compass. Went ok. Didn't rate the map.

Running warm up/down 8:55 intensity: (7:06 @1) + (1:49 @2) 1.42 km (6:18 / km) +16m 5:58 / km
ahr:134 max:148 shoes: VJ Supra 2

10 PM

Stretching/ Rolling 10:00 [0]

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