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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lowees

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  Running21 17:31:38 90.86 146.22
  Orienteering7 8:17:24 39.77(12:30) 64.01(7:46)
  Strength & Conditioning4 3:45:00
  Aqua Jog1 50:00
  X-trainer2 40:00
  Total28 31:04:02 130.63 210.23

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Tuesday Jan 31, 2017 #

6 PM

Running 1:02:00 [2]

Running intervals 22:35 [4] 5.7 km (3:58 / km)

Backrunda Gubbängen, long loop x4
8 min turnover
Ran them between 5.34-5.40 min
Felt good

Monday Jan 30, 2017 #

6 PM

X-trainer 30:00 [2]

Strength & Conditioning 55:00 [1]

Sunday Jan 29, 2017 #

1 PM

Running 1:10:00 [2] 10.75 km (6:31 / km)
ahr:149 max:175

Steady run round Farstanäset with Josh. Dropped him off to eat waffles at the clubhouse and ran round the bridges to then come and pick him up

Saturday Jan 28, 2017 #

10 AM

Orienteering 1:50:42 [2] 12.71 km (8:43 / km)
ahr:141 max:175

Long session, Mörtsjön/Svartvik

Momentbana, quite tricky and I got a bit lost in the corridor.. really fun with proper orienteering though!

Thursday Jan 26, 2017 #

6 PM

Running 18:10 [2] 3.0 km (6:03 / km)

Orienteering 42:30 [3] 8.1 km (5:15 / km)
ahr:165 max:179

Urban in Farsta. Not great and got a bit annoyed at the last control which was on the wrong feature and had the wrong control number

Wednesday Jan 25, 2017 #

6 PM

Running 31:52 [2] 5.0 km (6:22 / km)

Orienteering 46:57 [2] 4.3 km (10:55 / km)
ahr:139 max:176

Night-o with Josh in Svartvik

Tuesday Jan 24, 2017 #

6 PM

Running warm up/down 1:00:00 [2]

Running intervals 18:00 [5] 4.91 km (3:40 / km)

3x(3x1min + 1x3min) 30 sec recovery, 90 sec recovery between sets

Monday Jan 23, 2017 #

11 AM

Running 32:47 [2] 6.23 km (5:16 / km)
ahr:148 max:164

Lunch run from work
6 PM

Strength & Conditioning 50:00 [1]

At the gym with Cat!

Running warm up/down 7:00 [1]

To the gym and back

Sunday Jan 22, 2017 #

10 AM

Running 59:34 [2] 9.1 km (6:33 / km)
ahr:151 max:186

Run with Helena and my dad. Hökarrängen, mostly on small paths in the forest where it was less slippery

Saturday Jan 21, 2017 #

10 AM

Running warm up/down 9:06 [2] 1.57 km (5:48 / km)

Orienteering 1:08:00 [4] 12.0 km (5:40 / km)
ahr:144 max:182

Club training from Skanstull

Thursday Jan 19, 2017 #

6 PM

Orienteering 1:46:01 [2] 10.9 km (9:44 / km)
ahr:127 max:170

Night orienteering with the boys in Svartvik and Högmora

Wednesday Jan 18, 2017 #

1 PM

Running 30:12 [2] 5.6 km (5:24 / km)
ahr:146 max:168

Lunch run from work
7 PM

Aqua Jog 50:00 [3]

Tuesday Jan 17, 2017 #

6 PM

Running warm up/down 51:03 [2]

Running intervals 20:00 [5] 5.3 km (3:46 / km)
ahr:173 max:188

5x4min intervals, 3min recovery
Felt ok, calves (right worse than the left) very tight after the last interval.

Monday Jan 16, 2017 #

6 PM

Strength & Conditioning 1:00:00 [1]

Strength session at the gym

Sunday Jan 15, 2017 #

1 PM

Running 1:11:08 [2] 10.26 km (6:56 / km)
ahr:152 max:170

Forest loop at the summerhouse with Josh

Saturday Jan 14, 2017 #

1 PM

Running 1:23:00 [2] 12.42 km (6:41 / km)
ahr:153 max:178

At the summerhouse with Josh.

Friday Jan 13, 2017 #

Note

Been feeling very tired in both head and body since Christmas. Went to the doctors for some blood tests and found out my iron is low again.. Hb (133) was fine at least. S-ferritin 5.9
Will start with the tablets again

Thursday Jan 12, 2017 #

6 PM

Running 1:07:46 [3] 9.69 km (7:00 / km)
ahr:158 max:186

Skogsåttan, was planning on running two laps but felt a bit shit so only did one and a half

Wednesday Jan 11, 2017 #

7 PM

Running warm up/down 11:44 [2] 2.1 km (5:35 / km)

Orienteering race 58:21 [4] 7.8 km (7:29 / km)

Mila Stockholm by night 3
Feeling very tired and made a mistake to the third control. Another mistake to no. 8. Not very good but still enjoyed it

Monday Jan 9, 2017 #

6 PM

Strength & Conditioning 1:00:00 [1]

Some sort of strength class at the gym and then I did some extra afterwards

X-trainer warm up/down 10:00 [2]

Sunday Jan 8, 2017 #

1 PM

Running 57:40 [2] 9.04 km (6:23 / km)
ahr:139 max:168

9km loop at the summerhouse, slippery in the snow but more tracks today!

Saturday Jan 7, 2017 #

12 PM

Running 1:20:25 [2] 12.1 km (6:39 / km)
ahr:149 max:177

Nice run on the forest loops, lots of snow today

Friday Jan 6, 2017 #

4 PM

Running 51:15 [2] 8.71 km (5:53 / km)
ahr:158 max:179

At the summerhouse! Run with my dad. Started running the 6km loop but it got dark very fast so just went down to Bolby/Laggarsvik and on the roads instead

Thursday Jan 5, 2017 #

5 PM

Running 51:30 [2] 9.7 km (5:19 / km)

Snösätra with Cat

Wednesday Jan 4, 2017 #

10 AM

Running 34:26 [2] 6.3 km (5:28 / km)
ahr:160 max:174

Run in the snow, from work

Tuesday Jan 3, 2017 #

6 PM

Orienteering 1:04:53 [2] 8.2 km (7:55 / km)
ahr:153 max:184

Training from Fredrik and Marielle's

Me and Helena was late for the mass start so we just ran it together. Snowing like mad so it was really hard seeing anything really but we managed to get around alright

Sunday Jan 1, 2017 #

1 PM

Running 50:25 [2] 8.74 km (5:46 / km)
ahr:161 max:177

Snösätra with Helena

Calves have started to feel better recently, still a bit sore but not too bad

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