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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Erik

In the 31 days ending Jul 31, 2020:

activity # timemileskm+m
  Running-normal19 18:38:06 136.15(8:13) 219.11(5:06) 4749
  Cross-easy3 2:39:10 19.34(8:14) 31.13(5:07) 608
  Strength3 2:14:25
  Orienteering-easy1 1:06:04 6.47(10:13) 10.41(6:21) 329
  Cycling1 40:56
  Total25 25:18:41 161.96 260.66 5686

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Tuesday Jul 28, 2020 #

Note
(rest day)

Göteborg-> Kvikkjokk

Monday Jul 27, 2020 #

Note
(rest day)

Sunday Jul 26, 2020 #

9 AM

Running-normal 1:56:45 [1] 18.78 km (6:13 / km) +490m 5:30 / km
shoes: Asics Gel Persue 6

Saturday Jul 25, 2020 #

5 PM

Orienteering-easy 1:06:04 intensity: (20:00 @2) + (46:04 @3) 10.41 km (6:21 / km) +329m 5:29 / km
shoes: Inov X-Talon 230

After 6 weeks of no orienteering at all, was it really nice to run in the forest again and it was not that bad. Satisfied with my orienteering, but a blackout to control 17. A lot more gras than in the beginning of the summer.

Friday Jul 24, 2020 #

7 AM

Running-normal 49:47 intensity: (31:01 @1) + (14:07 @2) + (3:31 @3) + (1:08 @4) 9.66 km (5:09 / km) +217m 4:38 / km
ahr:111 max:167 shoes: Asics Gel Persue 6

Thursday Jul 23, 2020 #

12 PM

Running-normal 47:49 intensity: (8:37 @2) + (25:39 @3) + (12:08 @4) + (1:25 @5) 11.02 km (4:20 / km) +234m 3:55 / km
ahr:129 max:168 shoes: Saucony Ride Iso 2 - 1

Wednesday Jul 22, 2020 #

5 PM

Running-normal 49:38 intensity: (35:01 @1) + (14:37 @2) 10.59 km (4:41 / km) +20m 4:39 / km
ahr:126 max:139 shoes: Asics Gel Persue 6

Tuesday Jul 21, 2020 #

Note
(rest day)

9 PM

Strength 41:34 [3]

Monday Jul 20, 2020 #

9 AM

Running-normal 50:47 intensity: (36:01 @1) + (13:27 @2) + (1:19 @3) 10.4 km (4:53 / km) +227m 4:24 / km
ahr:118 max:142 shoes: Saucony Ride Iso 2 - 1

Sunday Jul 19, 2020 #

1 PM

Cross-easy 52:19 intensity: (10:00 @1) + (30:00 @2) + (12:19 @3) 10.23 km (5:07 / km) +194m 4:40 / km
shoes: Inov X-Talon 220

Saturday Jul 18, 2020 #

7 AM

Running-normal long 1:43:17 intensity: (1:17:51 @1) + (24:08 @2) + (1:18 @3) 19.7 km (5:15 / km) +479m 4:40 / km
ahr:102 max:147 shoes: Asics Gel Persue 6

Friday Jul 17, 2020 #

5 PM

Cycling 18:50 intensity: (1:35 @1) + (6:26 @2) + (10:49 @3)
ahr:159 max:197

9.6km 19m climb

Running-normal 33:13 intensity: (27:34 @1) + (3:33 @2) + (1:10 @3) + (17 @4) + (39 @5) 5.22 km (6:22 / km) +5m 6:20 / km
ahr:121 max:179 shoes: Saucony Ride Iso 2 - 1

warm up + compass training with the home club

Cycling 22:06 intensity: (15:47 @1) + (5:49 @2) + (30 @3)
ahr:123 max:149

9.2km and 39m climb

Thursday Jul 16, 2020 #

5 PM

Cross-easy 55:25 intensity: (30:29 @1) + (23:36 @2) + (1:20 @3) 10.91 km (5:05 / km) +206m 4:38 / km
ahr:123 max:149 shoes: Inov X-Talon 220

Wednesday Jul 15, 2020 #

5 PM

Running-normal 33:37 intensity: (17:09 @1) + (15:35 @2) + (53 @3) 5.0 km (6:43 / km) +104m 6:05 / km
ahr:120 max:150 shoes: Saucony Ride Iso 2 - 1

Warm up + drills

Strength 47:11 [2]

Tuesday Jul 14, 2020 #

5 PM

Running-normal hills 1:03:48 intensity: (26:13 @1) + (18:13 @2) + (7:21 @3) + (12:01 @4) 13.2 km (4:50 / km) +395m 4:12 / km
ahr:138 max:176 shoes: Saucony Ride Iso 2 - 1

Nice long hill intervals

Monday Jul 13, 2020 #

1 PM

Running-normal 57:49 intensity: (40:35 @1) + (11:00 @2) + (5:47 @3) + (27 @4) 11.5 km (5:02 / km) +300m 4:27 / km
ahr:139 max:171 shoes: Asics Gel Persue 6

Sunday Jul 12, 2020 #

3 PM

Running-normal 49:51 intensity: (14:09 @1) + (23:58 @2) + (3:41 @3) + (8:03 @4) 10.65 km (4:41 / km) +212m 4:16 / km
ahr:147 max:176 shoes: Saucony Ride Iso 2 - 1

Saturday Jul 11, 2020 #

9 AM

Running-normal 1:27:34 intensity: (1:08:47 @1) + (16:38 @2) + (2:09 @3) 16.76 km (5:13 / km) +348m 4:44 / km
ahr:118 max:148 shoes: Asics Gel Persue 6

Friday Jul 10, 2020 #

Note
(rest day)

Thursday Jul 9, 2020 #

2 PM

Running-normal 50:43 intensity: (2:08 @1) + (16:05 @2) + (19:31 @3) + (12:59 @4) 11.19 km (4:32 / km) +230m 4:07 / km
ahr:154 max:175 shoes: Asics Gel Persue 6

Too warm, too tired, too slow for a faster session

Wednesday Jul 8, 2020 #

6 PM

Cross-easy 51:26 intensity: (18:51 @1) + (30:58 @2) + (1:37 @3) 9.99 km (5:09 / km) +208m 4:40 / km
ahr:132 max:151 shoes: Inov X-Talon 220

Tuesday Jul 7, 2020 #

9 AM

Running-normal 51:46 intensity: (14:25 @1) + (24:58 @2) + (4:33 @3) + (7:50 @4) 10.6 km (4:53 / km) +256m 4:22 / km
ahr:135 max:175 shoes: Saucony Ride Iso 2 - 1

Monday Jul 6, 2020 #

9 AM

Running-normal 45:47 intensity: (11:09 @1) + (30:24 @2) + (4:14 @3) 9.6 km (4:46 / km) +207m 4:18 / km
ahr:132 max:160 shoes: Asics Gel Persue 6

Sunday Jul 5, 2020 #

7 PM

Strength 45:40 [3]
(rest day)

Saturday Jul 4, 2020 #

6 PM

Running-normal 1:15:18 intensity: (39:08 @1) + (34:19 @2) + (1:51 @3) 14.14 km (5:19 / km) +353m 4:44 / km
ahr:128 max:149 shoes: Saucony Ride Iso 2 - 1

Friday Jul 3, 2020 #

8 AM

Running-normal 50:07 intensity: (28:10 @1) + (20:32 @2) + (1:25 @3) 10.26 km (4:53 / km) +180m 4:29 / km
ahr:122 max:155 shoes: Asics Gel Persue 6

Thursday Jul 2, 2020 #

11 AM

Running-normal 44:14 intensity: (4:57 @1) + (31:03 @2) + (4:01 @3) + (4:13 @4) 9.6 km (4:37 / km) +212m 4:09 / km
ahr:145 max:174 shoes: Saucony Ride Iso 2 - 1

Wednesday Jul 1, 2020 #

5 PM

Running-normal 56:16 intensity: (12:34 @1) + (25:26 @2) + (10:54 @3) + (7:22 @4) 11.26 km (5:00 / km) +281m 4:27 / km
ahr:143 max:172 shoes: Saucony Ride Iso 2 - 1

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