Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Aug 24, 2008:

activity

time

miles

Trail/terrain running

5:16:10

40.48

(7:49)

65.15

(4:51)

Cycling

2:03:00

25.48

(4:50)

41.0

(3:00)

Orienteering

1:41:47

9.57

(10:38)

15.4

(6:37)

54 /

59c

91%

Climbing

1:00:00

Total

10:00:57

75.53

121.55

54 /

59c

91%

averages - sleep:7.9 weight:61.4kg

2:17

0:00

» now

Sunday Aug 24, 2008 #

Orienteering 1:10:30 [3] ***** 9.0 km (7:50 / km)
ahr:141 max:160 spiked:40/42c slept:8.5 weight:61.3kg shoes: Innov8s

3 sections of technical training in a really cool area north of Stockholm. After jogging from the car, did a 2.3km line which I almost had to walk it was so technical, then 2 loops (4km and 2.7km) on 1:7,500. Really tough technically and physically. Really had to slow down to stay in contact so was a high intensity session without high HR.

C • where 2

Trail/terrain running warm up/down 26:35 [3] 4.75 km (5:36 / km)
ahr:130 max:153 shoes: Innov8s

Running from the car to the start of the line, then back from the finish of the second loop

Saturday Aug 23, 2008 #

Trail/terrain running warm up/down 31:37 [2] 5.34 km (5:55 / km)
ahr:121 max:137 slept:6.75 weight:61.6kg shoes: Innov8s

15 mins warm up and 15 mins cool down approx

Trail/terrain running intervals 30:00 [5] 7.76 km (3:52 / km)
ahr:165 max:175 shoes: Innov8s

20 times 70/20s round middle 10km of LL with Fredrik J. Quite tough session, pushing pretty hard covering 320 - 390m each rep depending on hillyness.
Had a stretch in the sun and a quick dip in the sea after

Friday Aug 22, 2008 #

Cycling 1:00:00 [2] 20.0 km (3:00 / km)
slept:8.5 weight:61.4kg

Indoor biking with Emil

Trail/terrain running 1:08:26 [3] 16.0 km (4:17 / km)
ahr:139 max:170

Steady run round first 10km of LL - not run that part before - plus running to the start and home from the finish with Linus Lauri. Ran the 10km in around 41.45.

Thursday Aug 21, 2008 #

Trail/terrain running intervals 32:39 [5] 7.0 km (4:40 / km)
ahr:165 max:182 slept:8.0 weight:61.1kg shoes: Integrators

Forest intervals, 1km each with 1 minute recovery. Ran with Fredrik J, alternating setting the pace (I started). Ran one extra at the end as hard as I could. Quite a nice course, but now 4 or 5 trainings have been there the 'forest' course is more like running on a small path. Still quite tough though with some climbs and some marsh running etc

3.52 (ave 160 max 171)
3.55 (164,173)
3.46 (166, 177)
3.48 (170, 178)
3.45 (172, 180)
3.51 (173, 180)
3.38 (177, 182)

Trail/terrain running warm up/down 39:59 [3] 6.7 km (5:58 / km)
ahr:130 max:147 shoes: Integrators

Jogging to clubhouse then some warming up. Jogging after round the 4km trail back to the clubhouse

Wednesday Aug 20, 2008 #

Trail/terrain running 43:54 [3] 9.3 km (4:43 / km)
ahr:135 slept:8.5 weight:60.7kg

Recovery run from home. Beautiful sunny day in Stockholm

Climbing 1:00:00 [1]

Climbing with Jonn Are again. Much faster this week, less rest time between routes so did more in the same time.

Tuesday Aug 19, 2008 #

Cycling hills 1:03:00 [3] 21.0 km (3:00 / km)
ahr:127 max:166 slept:8.75 weight:61.7kg

Indoor biking, bit of a fartlek type session.

Trail/terrain running tempo 30:00 [4] 6.0 km (5:00 / km)
shoes: Blue Saucony Triumphs

Run before the race. Quite technical running along a rocky slope by the lake.

Orienteering race 31:17 [5] ***** 6.4 km (4:53 / km)
spiked:14/17c shoes: Integrators

KM (club champs) middle distance. Didn't have a great race, missed maybe 2 minutes, but still managed to win by 2 minutes...

Trail/terrain running warm up/down 13:00 [2] 2.3 km (5:39 / km)
shoes: Integrators

Jogging to start and then a bit after

Monday Aug 18, 2008 #

Note
slept:6.0 weight:62.1kg (rest day)

Didn't sleep good. Tired after weekend

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