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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlexM

In the 7 days ending Jun 2, 2019:

activity # timemileskm+m
  Running7 3:18:20 21.87(9:04) 35.19(5:38) 308
  Cross Training4 1:15:00
  Orienteering2 51:53 5.08(10:12) 8.18(6:21) 1295 /9c55%
  Total12 5:25:13 26.95 43.37 4375 /9c55%

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MoTuWeThFrSaSu

Sunday Jun 2, 2019 #

12 PM

Running intervals (Trail) 42:29 [4] 7.64 km (5:34 / km) +24m 5:28 / km
ahr:138 max:151 shoes: Brooks Ghost 11

WU
12x400m [45s]
WD

All good just a bit of a slog on the last few.

Saturday Jun 1, 2019 #

11 AM

Cross Training (Cycling) 15:00 [2]
(rest day) shoes: Brooks Ghost 11

11 PM

Cross Training (Cycling) 15:00 [2]
shoes: Brooks Ghost 11

Friday May 31, 2019 #

12 PM

Running (Trail) 30:41 [3] 6.22 km (4:56 / km) +54m 4:44 / km
ahr:110 max:121 shoes: Brooks Ghost 11

Easy 30' on trails
5 PM

Cross Training (Cycling) 25:00 [2]
shoes: Brooks Ghost 11

6 PM

Orienteering (Terrain) 11:54 [2] **** 1.83 km (6:30 / km) +31m 6:00 / km
ahr:98 max:141 shoes: VJ XTRM

Two man hat relay #1

With mum including some very dodgy nav from the both of us. (Moving time)

Orienteering (Terrain) 13:56 [4] **** 2.26 km (6:10 / km) +54m 5:30 / km
ahr:133 max:171 shoes: VJ XTRM

Two man hat relay #2

With the more elite boys so luckily nailed the nav. Good fun. (Moving time)
7 PM

Running warm up/down 4:31 [2] 0.77 km (5:52 / km)
ahr:162 max:178 shoes: VJ XTRM

9 PM

Cross Training (Cycling) 20:00 [3]
shoes: Brooks Ghost 11

Thursday May 30, 2019 #

1 PM

Running (Trail) 44:00 [3] 8.15 km (5:24 / km) +113m 5:03 / km
ahr:119 max:139 shoes: Brooks Ghost 11

Wet and windy trail run.

Wednesday May 29, 2019 #

6 PM

Running warm up/down 4:55 [2] 0.96 km (5:07 / km) +13m 4:48 / km
ahr:128 max:163 shoes: VJ XTRM

Orienteering 26:03 [3] **** 4.09 km (6:22 / km) +44m 6:03 / km
ahr:135 max:157 spiked:5/9c shoes: VJ XTRM

Kvillebyns SK training event - Tanum

Some very questionable nav at the beginning but gradually got into it. Good fun.

Running warm up/down 10:36 [2] 1.71 km (6:12 / km) +12m 5:59 / km
ahr:141 max:151 shoes: VJ XTRM

Tuesday May 28, 2019 #

12 PM

Running intervals (Trail/Terrain) 39:38 [4] 5.8 km (6:50 / km) +65m 6:28 / km
ahr:124 max:166 shoes: VJ XTRM

WU
4x4min terrain intervals [2:30]
WD

Saw it on Göran Winblad's vlog a while ago so decided to try it. Ankle held up fine so definitely something I'd try again. Need to decrease the rest though.
Vlog: https://www.youtube.com/watch?v=VID6bQx8w48

Monday May 27, 2019 #

4 PM

Running (Trail) 21:30 [2] 3.94 km (5:27 / km) +27m 5:17 / km
ahr:128 max:166 shoes: Brooks Ghost 11

Recovery.

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