Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: conör

In the 7 days ending Apr 1, 2012:

activity	#	time	miles		km		+m				load
Run (road)	4	3:47:40	22.62	(10:04)	36.4	(6:15)	710				546.3
Cycle	1	1:30:12	18.53	(4:52)	29.82	(3:01)	47				303.4
Strength/Conditioning	1	1:30:00									180.0
Orienteering	2	1:24:05	9.57	(8:47)	15.4	(5:28)	293	11 /	15c	73%	292.9
Total	7	8:11:57	50.72		81.62		1049	11 /	15c	73%	1322.6

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Sunday Apr 1, 2012 #

10 AM

Cycle 32:48 [4] 13.47 km (2:26 / km) +16m 2:25 / km

To Kvarntorp with Oskar and Anton. Wind at our backs. Also missed a turn.

Cycle 22:53 [3] 4.35 km (5:16 / km) +18m 5:09 / km

Random MTB (not O) competition thing. 4 laps with lots of ups and downs and stuff. Extremely muddy. Had a couple of mechanicals and lost maybe a minute cause of them, but sure... Bit different from Ballinastoe, but good fun. The winner was like 17 mins or something.

Cycle 34:31 [3] 12.0 km (2:53 / km) +13m 2:52 / km

Back from Kvarntorp, into the wind.

Saturday Mar 31, 2012 #

10 AM

Run (road) warm up/down 3:41 [2] 0.67 km (5:30 / km) +16m 4:56 / km

Orienteering race 40:36 [4] *** 7.98 km (5:05 / km) +151m 4:39 / km
spiked:11/15c shoes: Spiky Salomons

A good loop, but had some small mistakes. On the first beat my choices were to go straight through all the houses, but I mixed up the trail at the beginning and decided to take another route. In fourth grade I did not read the definition and lost 30-45 seconds. It went very well for map turningoverening, but it was actually pretty easy... Not the most interesting map in the world.

Legs felt bad, but I was able to run a a deec pace anyway which is good.

Splits

C • words 3

Friday Mar 30, 2012 #

4 PM

Run (road) 50:00 [3] 8.4 km (5:57 / km)

Nide run round Ekoparken a couple of times with Anton

Thursday Mar 29, 2012 #

5 PM

Run (road) long 2:01:54 [2] 18.01 km (6:46 / km) +447m 6:01 / km
shoes: Spiky Salomons

Easy terrain run with Anton. No map at all, twas nice not to have to concentrate. Explored some interesting military stuff.

Wednesday Mar 28, 2012 #

5 PM

Run (road) 12:34 [3] 2.64 km (4:46 / km) +41m 4:25 / km

Run (road) 27:49 4.48 km (6:13 / km) +200m 5:05 / km
shoes: Spiky Salomons

Hill intervals, tout seul.

Run (road) 11:42 [3] 2.2 km (5:19 / km) +6m 5:15 / km

Tuesday Mar 27, 2012 #

6 PM

Orienteering 43:29 [3] *** 7.42 km (5:52 / km) +142m 5:21 / km
shoes: Spiky Salomons

Random course thing

Monday Mar 26, 2012 #

Strength/Conditioning 1:30:00 [2]

apmyg

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