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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gg

In the 7 days ending Apr 12, 2015:

activity # timemileskm+m
  Trail/terrain running8 4:04:00 27.22(8:58) 43.8(5:34) 780
  Orienteering6 3:49:58 23.61(9:44) 38.0(6:03)
  Total8 7:53:58 50.83(9:19) 81.8(5:48) 780

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Sunday Apr 12, 2015 #

12 PM

Trail/terrain running warm up/down 24:00 intensity: (19:00 @1) + (5:00 @2) 4.8 km (5:00 / km)

Orienteering race 33:16 intensity: (14 @1) + (10 @2) + (4:09 @3) + (27:12 @4) + (1:31 @5) 7.4 km (4:30 / km)

Ranasstafetten. 4th leg for IFK Mora. We had a strong team and high hopes. First leg went well, 20s behind leaders, but Artem had a nightmare on 2nd leg, losing almost 12 mins. Game over. We ran quite well after that though, picking up a lot of places to finish 12th.

I had a really good race, winning my leg and passing quite a few teams. Rapid terrain, and only about 5km from Tiomila.

Saturday Apr 11, 2015 #

12 PM

Trail/terrain running warm up/down 17:00 [1] 3.4 km (5:00 / km)

Orienteering 33:00 intensity: (29:00 @2) + (4:00 @3) 5.7 km (5:47 / km)

Lanna middle distance open course. One 30s banana, otherwise good. Map was standard Swedish - not bothering to map green areas
8 PM

Orienteering 51:00 intensity: (15:00 @1) + (36:00 @2) 7.8 km (6:32 / km)

Good night training at Lanna with Simas. Really good performance tonight.

Trail/terrain running warm up/down 9:00 [1] 1.6 km (5:37 / km)

Friday Apr 10, 2015 #

3 PM

Trail/terrain running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Orienteering 40:00 intensity: (11:00 @1) + (28:00 @2) + (1:00 @3) 5.6 km (7:09 / km)

O training directly off the plane at Ostuna. Decent, but map way too detailed with 2.5m contours and loads of form lines.
9 PM

Trail/terrain running warm up/down 7:00 [1] 1.4 km (5:00 / km)

Orienteering 45:00 intensity: (22:00 @1) + (11:00 @2) + (12:00 @3) 5.8 km (7:46 / km)

Night training in Stenby. First 3 ok, but then big mistakes on next 2 controls. Wasn't getting into the map at all. Really tired, should have skipped this training and slept instead.

Thursday Apr 9, 2015 #

3 PM

Trail/terrain running 1:47:00 intensity: (46:00 @1) + (47:00 @2) + (14:00 @3) 17.2 km (6:13 / km) +780m 5:04 / km

Great run up Meall an t-Seallaidh with Scott and Vojtech. A little snow at the top.

Wednesday Apr 8, 2015 #

4 PM

Trail/terrain running 57:00 intensity: (30:00 @1) + (27:00 @2) 10.8 km (5:17 / km)

Easy over Dumyat in lovely sunshine. Loads of people out today.

Tuesday Apr 7, 2015 #

Note
(rest day)

Recovery day. Did some mapping and some sleeping

Monday Apr 6, 2015 #

12 PM

Orienteering 27:42 intensity: (42 @3) + (14:00 @4) + (13:00 @5) 5.7 km (4:52 / km)

JK relay. Fast and furious. Fastest leg and pulled FVO up to 3rd (eligible teams). Good day out for FVO!

Trail/terrain running warm up/down 13:00 [2] 2.6 km (5:00 / km)

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