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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lulu

In the 31 days ending Aug 31, 2022:

activity # timemileskm+m
  Orienteering23 21:56:56 78.35(16:49) 126.09(10:27) 2554
  Running17 5:08:55 25.74(12:00) 41.42(7:27) 1063
  Hiking1 2:02:20 5.36(22:48) 8.63(14:10) 225
  Total27 29:08:11 109.45(15:58) 176.14(9:55) 3842
  [1-5]27 25:41:55

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Wednesday Aug 31, 2022 #

1 PM

Running 48:56 intensity: (19 @1) + (22:58 @2) + (20:48 @3) + (4:48 @4) + (3 @5) 7.18 km (6:49 / km) +210m 5:57 / km
ahr:170 max:191 shoes: NB Fresh Foam 880v10

Home from the golf club. Very heavy and slow ugh

Tuesday Aug 30, 2022 #

10 AM

Hiking 2:02:20 intensity: (1:51:04 @0) + (10:45 @1) + (31 @2) 8.63 km (14:10 / km) +225m 12:32 / km
ahr:107 max:159 shoes: NB Fresh Foam 880v10

Rest day walk round Langsett with mum and Rob. Milkshake and pancakes at spotty cafe afterwards mmm

Monday Aug 29, 2022 #

Note
(rest day)

Yes pls. Headed to the golf course for some air and played caddy for mum for her 10 hole round. Was some good entertainment hehe

Sunday Aug 28, 2022 #

10 AM

Running warm up/down 5:16 intensity: (4:05 @1) + (1:11 @2) 0.97 km (5:26 / km)
ahr:122 max:139 shoes: VJ Falcon v2

Orienteering race 49:28 intensity: (42 @1) + (6:56 @2) + (13:27 @3) + (26:56 @4) + (1:27 @5) 5.5 km (9:00 / km) +60m 8:32 / km
ahr:173 max:194 shoes: VJ Falcon v2

DM Medel.

Saturday Aug 27, 2022 #

10 AM

Running warm up/down 10:37 intensity: (2:15 @1) + (7:38 @2) + (44 @3) 1.48 km (7:09 / km) +15m 6:49 / km
ahr:150 max:175 shoes: VJ Falcon v2

Orienteering race 1:25:45 intensity: (4:02 @1) + (31:31 @2) + (23:41 @3) + (26:10 @4) + (21 @5) 7.59 km (11:18 / km) +85m 10:42 / km
ahr:169 max:191 shoes: VJ Falcon v2

DM Long, D21K.

Friday Aug 26, 2022 #

10 AM

Running warm up/down 10:52 intensity: (37 @0) + (6:09 @1) + (4:06 @2) 1.31 km (8:18 / km) +45m 7:05 / km
ahr:139 max:165 shoes: VJ Falcon v2

Orienteering 36:51 intensity: (9:06 @0) + (14:08 @1) + (13:35 @2) + (2 @3) 2.75 km (13:25 / km) +10m 13:10 / km
ahr:134 max:170 shoes: VJ Falcon v2

Brief trot round a few controls of the hare and hounds with a pair. Enough for today...

Running warm up/down 8:50 intensity: (28 @0) + (4:54 @1) + (3:21 @2) + (7 @3) 1.14 km (7:45 / km) +15m 7:16 / km
ahr:142 max:169 shoes: VJ Falcon v2

3 PM

Note

Afternoon off for adrenaline training take 4 (!!!!)

Thursday Aug 25, 2022 #

10 AM

Orienteering 2:09:46 intensity: (30:22 @0) + (25:06 @1) + (1:05:14 @2) + (7:42 @3) + (1:22 @4) 10.15 km (12:47 / km) +125m 12:03 / km
ahr:151 max:188 shoes: VJ Falcon v2

Corridor hanging and sweeping up lost athletes at Brunn.

Wednesday Aug 24, 2022 #

9 AM

Orienteering 45:46 intensity: (14:58 @0) + (15:20 @1) + (14:54 @2) + (34 @3) 3.19 km (14:22 / km) +50m 13:19 / km
ahr:134 max:173 shoes: VJ Falcon v2

Hanging Luffarligan.
4 PM

Orienteering warm up/down 19:32 intensity: (1:07 @0) + (13:19 @1) + (4:37 @2) + (29 @3) 3.07 km (6:22 / km) +45m 5:56 / km
ahr:140 max:171 shoes: NB Fresh Foam 880v10

Hanging aka graffitiing the ground with chalk.

Orienteering 13:34 intensity: (2:30 @1) + (3:47 @2) + (6:50 @3) + (27 @4) 2.61 km (5:11 / km) +45m 4:47 / km
ahr:160 max:181 shoes: NB Fresh Foam 880v10

Gamla Stan sprint relay. 2 loops, great fun !

Running warm up/down 7:48 intensity: (1:59 @1) + (5:49 @2) 1.29 km (6:03 / km) +10m 5:49 / km
ahr:151 max:164 shoes: NB Fresh Foam 880v10

Tuesday Aug 23, 2022 #

12 PM

Orienteering 48:48 intensity: (3:15 @0) + (20:41 @1) + (19:42 @2) + (4:38 @3) + (30 @4) + (2 @5) 4.13 km (11:48 / km) +58m 11:02 / km
ahr:146 max:194 shoes: VJ Falcon v2

Collecting corridor course and shadowing junior on her second attempt.
5 PM

Running warm up/down 9:05 intensity: (7:23 @1) + (1:42 @2) 1.28 km (7:06 / km) +25m 6:28 / km
ahr:138 max:159 shoes: VJ Falcon v2

Orienteering 36:45 intensity: (12:27 @1) + (23:32 @2) + (46 @3) 3.54 km (10:23 / km) +30m 9:58 / km
ahr:149 max:173 shoes: VJ Falcon v2

Ravinen teknik training.

Running warm up/down 9:10 intensity: (3:08 @1) + (6:02 @2) 1.31 km (6:59 / km)
ahr:149 max:164

Monday Aug 22, 2022 #

9 AM

Orienteering 33:25 intensity: (16:28 @0) + (13:56 @1) + (3:01 @2) 2.43 km (13:45 / km) +40m 12:43 / km
ahr:120 max:167 shoes: VJ Falcon v2

Hanging.
12 PM

Orienteering 18:48 intensity: (2:00 @0) + (10:40 @1) + (6:02 @2) + (5 @3) + (1 @4) 1.63 km (11:34 / km) +30m 10:35 / km
ahr:139 max:179 shoes: VJ Falcon v2

Collecting.
3 PM

Orienteering 1:00:38 intensity: (8:49 @0) + (29:35 @1) + (20:51 @2) + (1:23 @3) 5.47 km (11:05 / km) +85m 10:17 / km
ahr:138 max:175 shoes: VJ Falcon v2

Hanging Czech relay and forest roaming watching a lot of the juniors orienteer atrociously.

Sunday Aug 21, 2022 #

10 AM

Running warm up/down 7:54 intensity: (1:09 @1) + (6:45 @2) 1.18 km (6:43 / km) +20m 6:11 / km
ahr:153 max:167 shoes: VJ Falcon v2

Orienteering race 52:13 intensity: (4:47 @1) + (6:53 @2) + (30:19 @3) + (10:06 @4) + (8 @5) 5.75 km (9:05 / km) +40m 8:47 / km
ahr:166 max:194 shoes: VJ Falcon v2

Middle race. No biggies today, just lots of small misses again. Legs again feeling good and was only second to last today lol

Saturday Aug 20, 2022 #

11 AM

Running warm up/down 7:30 intensity: (1:42 @1) + (5:35 @2) + (13 @3) 1.1 km (6:50 / km) +25m 6:08 / km
ahr:146 max:168 shoes: VJ Falcon v2

Orienteering race 2:18:15 intensity: (4:18 @1) + (36:48 @2) + (1:06:32 @3) + (29:58 @4) + (39 @5) 13.82 km (10:00 / km) +260m 9:09 / km
ahr:170 max:198 shoes: VJ Falcon v2

Looooong race. Lost ~15mins looking on the wrong hill at #4 when the map scale caught me out. Okay apart from that, just a lot of small misses. Would have struggled to get under 2 hours I think. Legs felt good throughout though, reckon the multiple water/sports drink stations helped with that.

Friday Aug 19, 2022 #

Note

Rest afternoon before weekend races.
10 AM

Orienteering 36:27 intensity: (2:46 @0) + (8:52 @1) + (23:11 @2) + (1:38 @3) 4.41 km (8:15 / km) +90m 7:30 / km
ahr:147 max:174 shoes: VJ Xtrm

Roaming around the forest and shadowing for the last 2 long legs.

Thursday Aug 18, 2022 #

10 AM

Orienteering 31:59 intensity: (2:41 @0) + (13:29 @1) + (12:05 @2) + (3:43 @3) + (1 @4) 2.15 km (14:52 / km) +50m 13:19 / km
ahr:143 max:179 shoes: VJ Falcon v2

Hanging.

Orienteering 19:38 intensity: (1:27 @0) + (5:06 @1) + (11:02 @2) + (2:02 @3) + (1 @4) 1.52 km (12:56 / km) +76m 10:20 / km
ahr:148 max:179

Collecting.
6 PM

Running warm up/down 19:15 intensity: (6:37 @1) + (12:18 @2) + (20 @3) 2.43 km (7:56 / km) +40m 7:20 / km
ahr:148 max:175 shoes: VJ Xtrm

Terrain wu plus a couple of drills and strides on the track.

Orienteering 23:36 intensity: (2:54 @1) + (12:45 @2) + (6:43 @3) + (1:14 @4) 2.32 km (10:10 / km) +25m 9:38 / km
ahr:162 max:184 shoes: VJ Xtrm

Ravinen club night o-intervals. A great session that I'd love to do by myself sometime and try go full pelt. Shaowing 2 girls round 3 loops of ~600m.

Running warm up/down 13:57 intensity: (2:14 @1) + (10:38 @2) + (1:05 @3) 1.65 km (8:26 / km) +15m 8:04 / km
ahr:157 max:174 shoes: VJ Xtrm

Wednesday Aug 17, 2022 #

10 AM

Orienteering 30:01 intensity: (13 @0) + (4:54 @1) + (8:41 @2) + (12:55 @3) + (3:18 @4) 2.26 km (13:16 / km) +15m 12:51 / km
ahr:163 max:183 shoes: VJ Falcon v2

AM shadowing.
5 PM

Running warm up/down 14:10 intensity: (5:06 @1) + (9:04 @2) 2.16 km (6:33 / km) +10m 6:24 / km
ahr:145 max:162 shoes: VJ Falcon v2

From the bus to the relays as we were late.

Orienteering race 24:38 intensity: (24 @0) + (28 @1) + (2:49 @2) + (25 @3) + (16:31 @4) + (4:01 @5) 2.96 km (8:19 / km) +50m 7:41 / km
ahr:180 max:197 shoes: VJ Falcon v2

Melkes Minne leg 1 mass start with 4 of the junior girls. Were told it wasn't gaffled on the start line which wasn't great as the girls then knew they could all just follow. I led them out to 1, they proceeded to follow me on the long leg to 2 apart from 1 girl which I was impressed with (although she then managed to mp the control...) All kept following me until I decided to drop behind and let them go, at which point they immediately got lost and I finished off the race alone. Glad to know I can orienteer better than them.

Orienteering race 25:58 intensity: (6 @1) + (1:13 @2) + (5:27 @3) + (18:39 @4) + (33 @5) 2.64 km (9:51 / km) +35m 9:14 / km
ahr:180 max:191 shoes: VJ Falcon v2

Melkes Minne leg 3 after Toni nicely kept our lead over the juniors. Jogged around this time and found myself faffing a stupid amount. Executed myself better under race pressure. Pretty confident we'd have taken the win had Toni not had to literally carry an injured girl out the forest.

Tuesday Aug 16, 2022 #

4 PM

Running 35:00 [2] 4.5 km (7:47 / km) +63m 7:16 / km
ahr:163 max:184 shoes: NB Fresh Foam 880v10

Terrain run from Raviven hut. Sweeping up the back end which involved a bit of walking. Wearing trainers to give my feet another day off wearing o shoes.

Monday Aug 15, 2022 #

Note
(rest day)

Giving my feet plenty of time to heal and recover before heading back out to Sweden !

Sunday Aug 14, 2022 #

Note
(rest day)

Saturday Aug 13, 2022 #

Note
(rest day)

Friday Aug 12, 2022 #

12 PM

Running warm up/down 4:14 intensity: (55 @1) + (3:17 @2) + (2 @3) 0.61 km (6:58 / km) +20m 5:59 / km
ahr:149 max:177 shoes: VJ Xtrm

Orienteering race 1:28:19 intensity: (1:35 @1) + (5:09 @2) + (24:45 @3) + (55:22 @4) + (1:28 @5) 11.19 km (7:54 / km) +290m 6:59 / km
ahr:178 max:194 shoes: VJ Xtrm

Thursday Aug 11, 2022 #

12 PM

Running warm up/down 15:07 intensity: (13 @0) + (5:42 @1) + (7:13 @2) + (1:59 @3) 1.34 km (11:15 / km) +125m 7:41 / km
ahr:152 max:176 shoes: VJ Falcon

Orienteering race 1:11:31 intensity: (5:52 @1) + (8:32 @2) + (11:29 @3) + (42:48 @4) + (2:50 @5) 5.97 km (11:59 / km) +170m 10:30 / km
ahr:175 max:195 shoes: VJ Falcon

Tuesday Aug 9, 2022 #

11 AM

Running warm up/down 3:16 intensity: (30 @1) + (2:46 @2) 0.39 km (8:19 / km) +20m 6:38 / km
ahr:150 max:156 shoes: VJ Xtrm

Orienteering race 50:28 intensity: (4:05 @1) + (2:38 @2) + (3:58 @3) + (31:45 @4) + (8:02 @5) 4.09 km (12:21 / km) +220m 9:44 / km
ahr:179 max:198 shoes: VJ Xtrm

Monday Aug 8, 2022 #

12 PM

Running warm up/down 20:10 intensity: (18 @0) + (4:21 @1) + (11:29 @2) + (4:01 @3) + (1 @4) 1.53 km (13:12 / km) +190m 8:08 / km
ahr:157 max:178 shoes: VJ Falcon

Orienteering race 1:11:49 intensity: (2:38 @1) + (12:18 @2) + (15:57 @3) + (38:42 @4) + (2:14 @5) 6.9 km (10:25 / km) +315m 8:29 / km
ahr:175 max:195 shoes: VJ Falcon

Sunday Aug 7, 2022 #

Event: Lakes 5 Day 2022
 
10 AM

Running warm up/down 14:03 intensity: (32 @1) + (9:46 @2) + (43 @3) + (3:02 @4) 2.19 km (6:24 / km) +80m 5:25 / km
ahr:164 max:188 shoes: VJ Xtrm

Orienteering race 1:12:58 intensity: (3:28 @1) + (11:23 @2) + (8:13 @3) + (42:08 @4) + (7:46 @5) 8.07 km (9:03 / km) +255m 7:49 / km
ahr:178 max:198 shoes: VJ Xtrm

Running warm up/down 8:36 intensity: (31 @2) + (3:10 @3) + (4:42 @4) + (13 @5) 1.34 km (6:25 / km)
ahr:178 max:193 shoes: VJ Xtrm

Friday Aug 5, 2022 #

11 AM

Running 35:09 [3] 5.03 km (6:59 / km) +135m 6:09 / km
ahr:175 max:192 shoes: NB Fresh Foam 880v10

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