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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lowees

In the 7 days ending Mar 3, 2013:

activity # timemileskm+m
  Running5 4:00:20 17.72 28.52
  Orienteering3 1:50:08 11.11(9:55) 17.88(6:10)
  Strength & Conditioning1 15:00
  Total7 6:05:28 28.83 46.4

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MoTuWeThFrSaSu

Sunday Mar 3, 2013 #

9 AM

Orienteering 24:00 [2] 3.23 km (7:26 / km)
ahr:126 max:159

Hanging out a few controls and then jog to the club hut
10 AM

Orienteering 46:08 [4] 7.95 km (5:48 / km)
ahr:171 max:187

Vinterserien, Farstanäset
Course B

Legs were tired and I felt a bit slow. The course wasn't too interesting sice I've been running on the same controls a few times now.. and mostly road running.

http://www.obasen.nu/winsplits/online/sv/default.a...

Running warm up/down 12:00 [2] 1.87 km (6:25 / km)
ahr:149 max:168

Warm down

Saturday Mar 2, 2013 #

10 AM

Running long 1:26:00 [3] 10.9 km (7:53 / km)
ahr:144 max:174

Went out tagging the courses for tomorrow. Were running in a group so I didn't orienteeer much, and it was the same controls we ran on thursday anyway.
12 PM

Strength & Conditioning 15:00 [1]

Thursday Feb 28, 2013 #

6 PM

Orienteering 40:00 [4] 6.7 km (5:58 / km)
ahr:163 max:181

Ran a road orienteering course in Farsta, did 90/30 sec. intervals for the whole 40 min

Running warm up/down 22:20 [2] 3.3 km (6:46 / km)

Wednesday Feb 27, 2013 #

4 PM

Running 1:17:00 [3] 12.45 km (6:11 / km)
ahr:150 max:168

Longish steady run in Farsta/Hökarängen. Legs felt so slow and tired to start with, was better towards the end.

Tuesday Feb 26, 2013 #

6 PM

Running warm up/down 23:00 [2]

Jogging to and from where we were starting + recovery between intervals (10x1min)

Running intervals 20:00 [5]
ahr:180 max:189

Intervals along Örbyleden, 10x2min 1min recovery
The path was covered with either slippery snow or ice and i was wearing my road shoes. Not very wise...

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