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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Apr 29, 2012:

activity # timemileskm+m
  Orienteering7 4:54:47 32.2(9:09) 51.82(5:41) 1530100 /109c91%
  Trail/terrain running6 2:45:32 20.29(8:10) 32.65(5:04) 690
  Strength and conditioning2 1:00:00
  Road/track running1 40:00 4.97(8:03) 8.0(5:00) 100
  Running drills / plyometrics1 30:00
  Total9 9:50:19 57.46 92.47 2320100 /109c91%
  [1-5]8 8:20:19

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MoTuWeThFrSaSu

Sunday Apr 29, 2012 #

11 AM

Orienteering race 33:20 intensity: (10 @1) + (20 @2) + (50 @3) + (17:00 @4) + (15:00 @5) ***** 6.77 km (4:55 / km) +130m 4:30 / km
spiked:18/21c shoes: inov8 oroc 280

Silva League middle distance. Lovely terrain. Map wasn't 100% in some places - white on map = cut area/semi-open/green on ground.
Not bad. 3 mistakes 30-50s, about 2 mins in total. 3.30 down on Thierry.

Felt good!

Trail/terrain running warm up/down 30:30 intensity: (11:13 @1) + (19:17 @2) 6.0 km (5:05 / km) +140m 4:33 / km
shoes: inov8 oroc 280

Saturday Apr 28, 2012 #

11 AM

Orienteering 56:05 intensity: (3:07 @1) + (25:08 @2) + (27:45 @3) + (5 @4) ***** 9.45 km (5:56 / km) +280m 5:10 / km
ahr:145 max:159 spiked:13/13c shoes: inov8 oroc 280

Tiomila training. Easy
4 PM

Orienteering 51:57 intensity: (2:05 @1) + (9:27 @2) + (20:30 @3) + (19:55 @4) ***** 8.37 km (6:12 / km) +250m 5:24 / km
ahr:152 max:167 spiked:20/21c shoes: inov8 oroc 280

Chasing start training with Scott and Pal. First half easy, 2nd half pretty fast

Trail/terrain running warm up/down 20:30 intensity: (10:00 @1) + (10:30 @2) 4.25 km (4:49 / km) +50m 4:33 / km
shoes: inov8 oroc 280

Friday Apr 27, 2012 #

5 PM

Orienteering 39:36 intensity: (32 @1) + (46 @2) + (18:00 @3) + (20:18 @4) ***** 6.84 km (5:47 / km) +200m 5:03 / km
ahr:157 max:163 spiked:14/14c shoes: inov8 oroc 280

Back to Almnas to re-run the training from a few weeks ago with Scott. Ran a different forking, and had a really good session.

Trail/terrain running warm up/down 21:53 intensity: (6:55 @1) + (14:58 @2) 4.59 km (4:46 / km) +50m 4:31 / km
shoes: inov8 oroc 280

Thursday Apr 26, 2012 #

11 AM

Strength and conditioning 30:00 [0]

Core, back, glutes, knee, balance
6 PM

Orienteering 43:23 intensity: (36 @1) + (2:57 @2) + (3:06 @3) + (28:24 @4) + (8:20 @5) ***** 7.98 km (5:26 / km) +300m 4:35 / km
spiked:14/18c shoes: inov8 oroc 280

SNO o intervals. 2 times about 4km in Hogantorp.
Mass start first, was rubbish, orienteering pretty badly, but at least felt good running. Much better on the 2nd, just got distracted by Scott at the end to let Jonas take the win.

Trail/terrain running 23:49 intensity: (9:48 @1) + (13:31 @2) + (30 @3) 4.5 km (5:18 / km) +150m 4:32 / km
shoes: inov8 oroc 280

Wednesday Apr 25, 2012 #

10 AM

Trail/terrain running 42:05 intensity: (11:04 @1) + (29:39 @2) + (1:22 @3) 8.49 km (4:57 / km) +200m 4:26 / km
shoes: Terrafly

Jogging round some more control sites

Tuesday Apr 24, 2012 #

6 PM

Orienteering 55:26 intensity: (1:26 @1) + (14:45 @2) + (24:19 @3) + (11:53 @4) + (3:03 @5) ***** 9.41 km (5:53 / km) +320m 5:02 / km
ahr:151 max:170 spiked:21/22c shoes: inov8 oroc 280

Club training. O intervals at Farstanas.
Mixed the speed up a bit, a few slow, then medium, then 2 at race pace. Feeling ok, and running fast, but something still not 100%

Trail/terrain running warm up/down 26:45 intensity: (14:40 @1) + (11:53 @2) + (12 @3) 4.82 km (5:33 / km) +100m 5:02 / km
shoes: inov8 oroc 280

Monday Apr 23, 2012 #

6 PM

Orienteering 15:00 [2] 3.0 km (5:00 / km) +50m 4:37 / km
shoes: Terrafly

Testing new map.

Road/track running 40:00 [1] 8.0 km (5:00 / km) +100m 4:42 / km
shoes: Terrafly

Strength and conditioning 30:00 [0]

Running drills / plyometrics 30:00 [0]

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