Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 7 days ending Jul 26, 2015:

activity	#	time	miles		km		+m
Orienteering	3	1:45:12	9.6	(10:57)	15.45	(6:49)	465
Cycling (Road)	1	1:11:00	18.08	(15.3/h)	29.1	(24.6/h)	280
Foot Running	4	53:00	4.16		6.7		110
Strength & Conditioning	2	50:00
Cycling (exercise bike)	1	45:00
Total	8	5:24:12	31.85		51.25		855

1:56

0:00

» now

Sunday Jul 26, 2015 #

1 PM

Foot Running 33:00 [3] 6.7 km (4:56 / km) +110m 4:33 / km
ahr:131 max:157 shoes: Salomon XT Wings 2

Cruisy run with the Axeman around the trails at Skatås. Nice to get a run in there again. Planned to run the enter-on-day at the masters sprint qual but the courses looked crap. well, it was a town sprint so they were as expected really ;)

PTE 2.7

Saturday Jul 25, 2015 #

3 PM

Cycling (exercise bike) intervals 45:00 [4]
ahr:145 max:166 shoes: Mavic Razor

Short warm up then 10 x 2min efforts with 1min recovery, then a warm down. Cooked.

PTE 4.1

8 PM

Cycling (Road) 1:11:00 [3] 29.1 km (24.6 kph) +280m
ahr:118 max:155 shoes: Mavic Razor

Cruisy ride with Axe (me on his old Merckx) around his partille loop. Taking it pretty easy on the wet and greasy roads. Ja dats najs.

PTE 2.4

Friday Jul 24, 2015 #

11 AM

Foot Running warm up/down 10:00 [3]
shoes: Salomon XT Wings 2

Orienteering race (O-Ringen Stage 5) 35:38 [4] 5.27 km (6:46 / km) +184m 5:45 / km
ahr:159 max:177 shoes: Salomon XT Wings 2

Probably the best course of o-ringen, of the 3 days I ran open 8 anyway. Actually made a mistake today, misread the map and ran past my control thinking it was on the wrong feature. Lost about a minute. Bad route choice to the next one cost another minute or so. 5th out of the 311 (!) in my enter-on-day class today.

PTE 4.5

C • Stats 3

Thursday Jul 23, 2015 #

Strength & Conditioning 20:00 [3]

Ankle rehab.

Wednesday Jul 22, 2015 #

11 AM

Foot Running warm up/down 5:00 [2]
shoes: Salomon XT Wings 2

2700m to start, mostly walking but some jogging.

Orienteering race (O-Ringen Stage 3) 34:59 [4] 5.13 km (6:49 / km) +116m 6:08 / km
ahr:156 max:173 shoes: Salomon XT Wings 2

Boråsettappen, enter-on-day course Open 8. Same as stage 2 really, running slow and didn't miss much, although was a little sloppy to the last, didn't see a track on the map and went through the forest instead which cost a bit of time. It felt a bit rougher today so I was pretty slow in the forest. Finished 9th out of a field of almost 300

The ankle was feeling very stiff and sore (i think mostly just the tape and brace pushing on the scar), and i'm being super careful in the terrain, but otherwise it seems ok.

PTE 4.2

Tuesday Jul 21, 2015 #

7 PM

Strength & Conditioning 30:00 [3]
shoes: Salomon XT Wings 2

ankle rehab stuff, including slalom running and hopping.

Monday Jul 20, 2015 #

1 PM

Foot Running warm up/down 5:00 [2]
shoes: Salomon XT Wings 2

2200m to start, mostly walking but some jogging.

Orienteering race (O-Ringen Stage 2) 34:35 [4] 5.05 km (6:51 / km) +165m 5:53 / km
ahr:160 max:174 shoes: Salomon XT Wings 2

Tranemoetappen. I ran the enter-on-day class Open 8, in a field of over 450 (more than 3000 people ran enter-on-day courses today).

Took it pretty easy, especially over rough stuff and down hills. Ran with tape and a brace - which hurt the whole time (i think it was pressure on the scar). i was running slow and didn't miss anything, so awesome to be back in scando terrain - love it. finished up 3rd, a couple of minutes behind.

PTE 4.8

« Earlier | Later »