Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: conör

In the 31 days ending Jan 31, 2016:

activity	#	time	miles		km		+m	load
Run (road)	14	12:11:58	78.62	(9:19)	126.53	(5:47)	2806	1765.3
Orienteering	8	6:23:12	43.04	(8:54)	69.27	(5:32)	1288	1362.7
Total	17	18:35:10	121.67	(9:10)	195.8	(5:42)	4093	3128.0

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Saturday Jan 30, 2016 #

6 PM

Run (road) 9:13 [3] 0.79 km (11:36 / km) +3m 11:25 / km

Orienteering race 22:45 [3] 5.42 km (4:12 / km) +15m 4:08 / km

Run (road) 11:45 [3] 1.64 km (7:09 / km) +7m 7:00 / km

Thursday Jan 28, 2016 #

7 PM

Orienteering 1:40:05 [3] 15.84 km (6:19 / km) +514m 5:26 / km

Sunday Jan 24, 2016 #

9 AM

Run (road) warm up/down 9:20 [1] 0.83 km (11:13 / km) +129m 6:20 / km

Orienteering race 50:40 [4] 9.11 km (5:34 / km) +406m 4:33 / km

Saturday Jan 23, 2016 #

12 PM

Orienteering 1:12:25 [4] 14.83 km (4:53 / km) +255m 4:30 / km

Friday Jan 22, 2016 #

7 PM

Orienteering 27:40 [3] 5.67 km (4:53 / km) +34m 4:44 / km

Thursday Jan 21, 2016 #

3 PM

Run (road) 1:10:58 [2] 12.39 km (5:44 / km) +396m 4:56 / km

Nice and chilled

Tuesday Jan 19, 2016 #

6 PM

Run (road) warm up/down 6:10 [1] 0.58 km (10:37 / km) +2m 10:28 / km

Run (road) intervals (Hills) 52:00 7.22 km (7:12 / km) +266m 6:05 / km

4 x 60 (3:00), 8 x 45 (2:30), 4 x 30 (2:00)
Came straight from college this week so made it in time
HR data is not mine

Monday Jan 18, 2016 #

2 PM

Run (road) 1:38:46 [4] 19.78 km (5:00 / km) +484m 4:27 / km

Sunday Jan 17, 2016 #

11 AM

Run (road) 53:01 [2] 9.49 km (5:35 / km) +279m 4:52 / km

Nice one around the snow sprinkled seat. Knee was mostly harmless, bit twingy towards the end but should be grand.

Friday Jan 15, 2016 #

5 PM

Note
(rest day)

The knee was really sore overnight and this morning so I figured I'm better off not running. Not as bad as I've done before though, should be running tomorrow or Sunday I think.

Thursday Jan 14, 2016 #

5 PM

Run (road) 28:08 [2] 5.42 km (5:11 / km) +149m 4:34 / km

Easy lap of the seat before sprint training

Orienteering 19:37 [3] 3.4 km (5:46 / km) +64m 5:17 / km

Sprint corridor, never done one before but was fun.
Fell down some steps and banged my knee pretty bad, but stopped and was ok then. Was cautious then afterwards. Pretty sore now though but will ice it and should be fine..
Orienteering was fairly bad.

Run (road) 18:00 3.05 km (5:54 / km) +46m 5:30 / km

Bit extra with euoc, just headed home then. Dunno's whose heart rate that is

Wednesday Jan 13, 2016 #

12 PM

Run (road) 1:30:03 [3] 17.26 km (5:13 / km) +496m 4:34 / km

Round the place on the seat. Still have a 3-5 so miss the euoc wed runs.

Tuesday Jan 12, 2016 #

6 PM

Run (road) 8:25 [3] 1.6 km (5:16 / km) +35m 4:45 / km

Run (road) intervals (Hills) 48:09 7.49 km (6:26 / km) +215m 5:38 / km

7 x 60s (3mins), 8 x 30s (2 mins).
Pretty tough but good.
Have a lecture 4-6 now on Tues so missed the first one. If I'm a bit more efficient about it should be able to make it in decent time though.

Run (road) 13:00 [2] 2.5 km (5:12 / km)

8 PM

Note

GPS did a dead and wouldn't upload. Did a soft reset and it deleted a random selection of stuff, so estimated times and distances.