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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: conör

In the 31 days ending Jul 31, 2019:

activity # timemileskm+mload
  Orienteering12 13:45:59 63.75(12:57) 102.59(8:03) 18512216.5
  Run (grass/off-road)11 11:35:19 59.12 95.15 42301957.5
  Cycle2 6:00:18 48.37(7:27) 77.84(4:38) 1143721.8
  Hillwalk1 4:27:25 7.58(35:17) 12.2(21:55) 1300
  Run (road)5 2:48:32 17.54(9:37) 28.22(5:58) 395500.7
  Total26 38:37:33 196.35 315.99 89205396.5
  [1-5]25 34:09:38

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Monday Jul 29, 2019 #

6 PM

Run (grass/off-road) 1:45:50 [3] 13.25 km (7:59 / km) +945m 5:53 / km

Saturday Jul 27, 2019 #

6 PM

Run (road) warm up/down 14:36 [2] 2.58 km (5:39 / km)

Run (road) 29:30 intensity: (8:00 @1) + (21:30 @5) 6.82 km (4:20 / km) +99m 4:02 / km

Kea session from a few weeks ago but converted the distance to times and did them on the XC ski trails on Revard.

5:30 (2:00) x 2
7:00 (3:00)
3:30

The tracks are very undulant which was quite fun. Feeling good, glad of the rest yesterday

Run (road) warm up/down 17:18 [2] 2.54 km (6:49 / km) +39m 6:20 / km

Friday Jul 26, 2019 #

Note
(rest day)

Hadn't planned a rest day but felt exhausted, I think running in the heat yesterday took it out of me and then it was too hot to sleep bas well

Thursday Jul 25, 2019 #

10 AM

Orienteering 28:21 [4] 4.11 km (6:54 / km) +119m 6:01 / km

Out to Margeriaz for to do some of the courses from the French champs.
First the M55 relay. Nice little 3km course in and out of the forest on the ski tracks

Orienteering 59:57 [3] 7.01 km (8:33 / km) +187m 7:33 / km

Then the M55 long distance which was about 6km. Pretty nice with a few controls in the open first and down into super technical forest. Stupid hot though so I walked/jogged the last third
C • good to train in the heat though 6

Wednesday Jul 24, 2019 #

7 PM

Run (road) 51:45 [3] 9.63 km (5:22 / km) +132m 5:02 / km

Tuesday Jul 23, 2019 #

7 PM

Run (grass/off-road) 1:54:50 [2] 22.34 km (5:08 / km) +378m 4:44 / km

Bit of a longer one than intended, had measured it as about 15km but was way off. Really nice run though, was nice to run on tracks after a week in terrain. 900m net downhill was fun.

Sunday Jul 21, 2019 #

12 PM

Run (grass/off-road) 5:42 [3]

Orienteering 56:13 [3] 7.29 km (7:43 / km) +76m 7:20 / km

Saturday Jul 20, 2019 #

10 AM

Orienteering 1:13:32 [3] 9.69 km (7:35 / km) +138m 7:05 / km
ahr:139 max:161

Friday Jul 19, 2019 #

10 AM

Run (road) 13:09 [3] 1.89 km (6:57 / km) +64m 5:57 / km

Orienteering 1:01:26 [3] 7.97 km (7:42 / km) +131m 7:07 / km

Thursday Jul 18, 2019 #

11 AM

Run (grass/off-road) 25:20 [2] 3.55 km (7:08 / km) +67m 6:31 / km
ahr:116 max:168

Orienteering 54:13 [3] 7.28 km (7:27 / km) +116m 6:54 / km

Wednesday Jul 17, 2019 #

12 PM

Orienteering 53:14 [3] 7.33 km (7:16 / km) +140m 6:38 / km

4 PM

Orienteering 58:39 [3] 7.41 km (7:55 / km) +95m 7:27 / km

Monday Jul 15, 2019 #

11 AM

Run (road) 12:39 [3] 2.23 km (5:40 / km) +40m 5:12 / km

Run (grass/off-road) 40:00 intensity: (15:00 @1) + (25:00 @5) 4.51 km (8:52 / km) +613m 5:17 / km

5 x 5min hills (2:30)

Run (grass/off-road) 18:57 [3] 3.51 km (5:24 / km)

Sunday Jul 14, 2019 #

4 PM

Orienteering 56:15 [2] 4.91 km (11:27 / km) +112m 10:17 / km

Down from la croix du nivolet

Run (grass/off-road) 1:22:19 [3] 11.73 km (7:01 / km) +297m 6:14 / km

Saturday Jul 13, 2019 #

10 AM

Hillwalk 4:27:25 [0] 12.2 km (21:55 / km) +1300m 14:18 / km

Friday Jul 12, 2019 #

6 PM

Run (grass/off-road) 48:14 [3] 8.27 km (5:50 / km) +447m 4:35 / km

Thursday Jul 11, 2019 #

11 AM

Cycle 2:59:33 [1] 52.53 km (3:25 / km) +897m 3:09 / km

Wednesday Jul 10, 2019 #

1 PM

Run (grass/off-road) 1:34:59 [3] 11.0 km (8:38 / km) +985m 5:58 / km

Dent du Chat with Shea

Tuesday Jul 9, 2019 #

12 PM

Run (grass/off-road) 1:00:42 [3] 4.3 km (14:08 / km) +285m 10:36 / km

Monday Jul 8, 2019 #

6 AM

Run (grass/off-road) 36:10 [3] 3.75 km (9:39 / km) +87m 8:39 / km

Sunday Jul 7, 2019 #

10 AM

Run (grass/off-road) 8:23 intensity: (4 @0) + (5:21 @1) + (1:36 @2) + (1:22 @3) 0.91 km (9:11 / km)
ahr:110 max:137

Run (grass/off-road) 45:23 intensity: (4:23 @2) + (26:09 @3) + (14:51 @4) 6.64 km (6:50 / km) +111m 6:18 / km
ahr:149 max:168

Run (grass/off-road) 8:30 intensity: (6:17 @2) + (2:13 @3) 1.39 km (6:07 / km) +16m 5:48 / km
ahr:132 max:148

Saturday Jul 6, 2019 #

10 AM

Cycle 3:00:45 [3] 25.31 km (7:09 / km) +246m 6:49 / km

Friday Jul 5, 2019 #

1 PM

Run (road) 29:35 [3] 2.53 km (11:41 / km) +22m 11:12 / km

2 PM

Orienteering 2:07:32 intensity: (26 @0) + (2:51 @1) + (3:39 @2) + (2:00:36 @3) 17.08 km (7:28 / km) +405m 6:41 / km
ahr:140 max:141

Thursday Jul 4, 2019 #

10 AM

Orienteering 26:16 [1] 3.01 km (8:44 / km) +69m 7:50 / km

Nice and easy in Guttersrød

Wednesday Jul 3, 2019 #

10 AM

Orienteering 1:27:58 [2] 9.93 km (8:52 / km) +155m 8:13 / km
ahr:140 max:171

Some longer legs in Isebakketjern. Really nice orienteering. I felt a lot more in control today and had good map contact. Ended up going for a little longer than maybe ideal but jogged and asked towards then end and I think the time spent orienteering will be worth it.

Tuesday Jul 2, 2019 #

1 PM

Orienteering 1:22:23 [2] 9.58 km (8:36 / km) +110m 8:08 / km

Some tasty O intervals in Kirkebygden. Didn't do them as intervals but just as a way that do a lot of controls..
Started off quite badly but took my time and made sure to understand the map. Improved a lot as I went on and started picking up the pace then towards the end.
My main problem seemed to be not looking at the map enough and not taking in the the information efficiently so I'll focus on that for the next few days.

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