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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Mar 19, 2017:

activity # timemileskm+m
  Orienteering5 5:57:23 30.77(11:37) 49.53(7:13) 844
  Running8 2:12:06 17.17(7:42) 27.63(4:47) 241
  Strength and Conditioning1 1:00:00
  Total12 9:09:29 47.94 77.15 1085
  [1-5]12 9:03:20

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MoTuWeThFrSaSu

Sunday Mar 19, 2017 #

8 AM

Orienteering 2:10:40 intensity: (3:08 @0) + (18:40 @1) + (1:22:39 @2) + (25:55 @3) + (18 @4) 18.93 km (6:54 / km) +206m 6:33 / km
ahr:132 max:157 shoes: VJ Bold

Langpass from Ravinen club hut. Good fun.
6 PM

Strength and Conditioning 1:00:00 [1]

Body pump at gym with Pete, Matt and Nick. Arms weren't ready for this.

Saturday Mar 18, 2017 #

8 AM

Running 9:56 intensity: (15 @0) + (3:34 @1) + (5:07 @2) + (1:00 @3) 1.88 km (5:17 / km) +20m 5:01 / km
ahr:127 max:145 shoes: Skechers Gomeb Speed 3

WU for Parkrun Stockholm.

Running tempo 17:51 intensity: (1 @3) + (17:50 @4) 5.0 km (3:34 / km) +100m 3:15 / km
ahr:161 max:165 shoes: Skechers Gomeb Speed 3

Stockholm Parkrun tempo. Left hammy still uncomfortably tight.

Running warm up/down 4:04 intensity: (9 @0) + (2:37 @1) + (1:18 @2) 0.72 km (5:39 / km) +9m 5:19 / km
ahr:121 max:132 shoes: Skechers Gomeb Speed 3

Jog back to the car.
9 AM

Orienteering 1:08:12 [2] 9.1 km (7:29 / km) +100m 7:06 / km
ahr:128 max:150 shoes: VJ Bold

Easy orienteering with Pete, Nick and Tom from the club hut.

Running warm up/down 2:31 intensity: (17 @0) + (1:30 @1) + (44 @2) 0.4 km (6:17 / km) +12m 5:28 / km
ahr:118 max:129 shoes: VJ Bold

3 PM

Orienteering intervals 30:00 intensity: (20:00 @2) + (10:00 @5) 4.0 km (7:30 / km) +100m 6:40 / km
shoes: Skechers Gomeb Speed 3

Ravinen Club training - indoor orienteering at Nacka School. Great fun though mind boggling. Did the long first, which took me a while to get into. Never really got my head into the layout of the school and didn't spot a staircase which would have made a big difference. Much better on the middle and short courses. Would definitely be up for more of this.

Friday Mar 17, 2017 #

11 AM

Orienteering 36:13 intensity: (1:05 @0) + (6:02 @1) + (24:52 @2) + (4:14 @3) 4.74 km (7:39 / km) +73m 7:06 / km
ahr:130 max:149 shoes: Inov8 X Talon 212 (5)

Out on to the reserve from Nick's to get back into some Stockholm terrain. Taking it easy, mainly fine just an issue on one control.

Running 1:26 intensity: (14 @0) + (1:12 @1) 0.26 km (5:32 / km) +1m 5:26 / km
ahr:113 max:125 shoes: Inov8 X Talon 212 (5)

Orienteering 14:04 intensity: (5 @0) + (2:54 @1) + (3:25 @2) + (7:36 @3) + (4 @4) 1.9 km (7:24 / km) +15m 7:07 / km
ahr:137 max:155 shoes: Inov8 X Talon 212 (5)

Running warm up/down 4:22 intensity: (1:44 @1) + (2:29 @2) + (9 @3) 0.84 km (5:11 / km) +7m 4:58 / km
ahr:126 max:140 shoes: Inov8 X Talon 212 (5)

5 PM

Running warm up/down 9:42 intensity: (8 @0) + (2:37 @1) + (3:11 @2) + (2:55 @3) + (51 @4) 1.64 km (5:54 / km) +1m 5:53 / km
ahr:134 max:158 shoes: VJ Bold

6 PM

Orienteering race 1:18:14 intensity: (8 @0) + (14 @1) + (2:16 @2) + (21:56 @3) + (51:44 @4) + (1:56 @5) 10.86 km (7:12 / km) +350m 6:12 / km
ahr:157 max:173 shoes: VJ Bold

Tour de Arla 'Nightmare' mass start gaffled race out in Sodermanland.

Hamstring was bothering me so took it steady and was good but tough. Really rocky and often quite green. Probably lost a couple of mins on 9 but other mistakes were only small (<10-20s).
7 PM

Running 6:44 [1] 1.06 km (6:21 / km) +7m 6:09 / km
shoes: VJ Bold

WD

Thursday Mar 16, 2017 #

9 AM

Running 23:23 intensity: (7:50 @1) + (15:33 @2) 4.82 km (4:51 / km) +21m 4:45 / km
ahr:127 max:138 shoes: Adidas Adizero Adios Boost (4)

Short jog before heading to Stockholm. Planned to do 40 mins but my hamstring was sore still so not pushing it at this stage.

Wednesday Mar 15, 2017 #

Note
(rest day)

Give my hamstring a bit of time to relax.

Tuesday Mar 14, 2017 #

7 AM

Running 23:54 intensity: (13 @0) + (33 @1) + (19:02 @2) + (3:37 @3) + (13 @4) + (16 @5) 4.95 km (4:50 / km) +31m 4:41 / km
ahr:138 max:194 shoes: Adidas Adizero Adios Boost (4)

ITW

Monday Mar 13, 2017 #

6 PM

Running 28:13 intensity: (27 @0) + (2:22 @1) + (17:44 @2) + (3:34 @3) + (2:43 @4) + (1:23 @5) 6.05 km (4:40 / km) +32m 4:33 / km
ahr:136 max:184 shoes: Skechers Gomeb Speed 3

Didn't think I would get chance to get out today but managed to get away from Manchester an hour early than I thought I would so had chance for a little recovery run. Nice evening and feeling a little fresher than the last week or so.

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