Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 7 days ending Aug 2, 2015:

activity	#	time	miles		km		+m
Orienteering	3	1:47:35	9.18	(11:43)	14.77	(7:17)	515
Cycling (Road)	2	1:40:59	61.95	(36.8/h)	99.7	(59.2/h)	840
Cycling (exercise bike)	1	45:00
Foot Running	3	15:00
Total	6	4:28:34	71.13		114.47		1355

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Saturday Aug 1, 2015 #

11 AM

Orienteering race 36:50 [4] 4.9 km (7:31 / km) +215m 6:10 / km
ahr:146 max:166 shoes: Salomon XT Wings 2

World masters final enter on the day at skatås, started right behind the gmok clubhouse so on pretty familiar ground. But it is very rough and I think I was looking at my feet much more than my map so had a messy run. Loved it but.

PTE 3.4

C • My new favourite terrain! 2

Foot Running warm up/down 5:00 [3]
shoes: Salomon XT Wings 2

Friday Jul 31, 2015 #

8 AM

Cycling (Road) 1:59 [3] 52.7 km (1594.3 kph) +470m
ahr:120 max:158 shoes: Mavic Razor

Nice loop with Axe, again on his old Freddy Mercxury.

PTE 2.5

Thursday Jul 30, 2015 #

11 AM

Foot Running warm up/down 5:00 [3]
shoes: Salomon XT Wings 2

Orienteering race (masters long qual 2 open) 37:15 [4] 5.2 km (7:10 / km) +155m 6:14 / km
ahr:152 max:171 shoes: Salomon XT Wings 2

Enter on day course 4 again. Not as good a course as yesterday (a bit messier with more power lines and tracks etc with less of the classic skatås terrain). Still enjoyable, although I made a couple of mistakes which I'm not all that happy about, at the speed I'm running I shouldn't be missing anything. It was a but rough underfoot today so had to run pretty easy for a lot of it.

PTE 4.0

Wednesday Jul 29, 2015 #

11 AM

Foot Running warm up/down 5:00 [3]
shoes: Salomon XT Wings 2

Orienteering race (masters long qual 1 open) 33:30 [4] 4.67 km (7:10 / km) +145m 6:13 / km
ahr:155 max:170 shoes: Salomon XT Wings 2

Ran enter on day course open 4. Taking it pretty easy still, but the ankle was feeling the best it has this year. Very wet, even by Swedish standards. No real mistakes but a couple of small hesitations. Awesome to be back orienteering in Göteborg terrain, love it.

PTE 4.1

Tuesday Jul 28, 2015 #

6 PM

Cycling (exercise bike) 45:00 [4]
ahr:142 max:172 shoes: Mavic Razor

Same session as a couple of days ago, warm up then 10 x 2min efforts with 1min recovery, and a warm down.

PTE 4.0

Monday Jul 27, 2015 #

3 PM

Cycling (Road) 1:39:00 [3] 47.0 km (28.5 kph) +370m
ahr:121 max:158 shoes: Mavic Razor

Easy ride with Axeman on his jonsered-lerum-olofstorp-kortedala loop. Some nice roads and a few good climbs in there. And it wasn't raining. Nice.

PTE 2.5

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