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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Erik

In the 30 days ending Nov 30, 2021:

activity # timemileskm+m
  Running-normal24 15:47:36 119.58(7:55) 192.44(4:55) 2066
  Strength8 7:06:14
  Running-intensive5 4:16:28 35.91(7:09) 57.79(4:26) 441
  Orienteering-easy2 2:42:44 15.29(10:39) 24.6(6:37) 480
  Cross-easy2 2:21:11 11.73(12:02) 18.88(7:29) 694
  Orienteering-intensive1 50:39 5.1(9:56) 8.21(6:10) 283
  Total32 33:04:52 187.6 301.91 3963

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Tuesday Nov 30, 2021 #

5 PM

Strength 17:12 [1]

Running-intensive 1:05:57 intensity: (12:48 @1) + (22:37 @2) + (10:44 @3) + (19:48 @4) 14.48 km (4:33 / km) +65m 4:27 / km
ahr:146 max:172 shoes: Saucony Ride Iso 2 - 2

7 x (2' - 2') // 10" - 60"
Same as last week but this time on snow. This made it a little bit slower, but I had exactly the same feeling as last week. Got a little bit tired in the stomach the last two intervals, but otherwise a solid session. It was a little bit tougher on the snow but so beautiful with all the snow and totally worth it

Monday Nov 29, 2021 #

6 AM

Running-normal 6:24 [1] 1.37 km (4:40 / km) +6m 4:35 / km
shoes: Saucony Ride Iso 2 - 2

Strength 1:05:58 [2]

Running-normal 6:38 [1] 1.38 km (4:48 / km) +7m 4:41 / km
shoes: Saucony Ride Iso 2 - 2

5 PM

Running-normal 48:00 intensity: (18:22 @1) + (24:47 @2) + (4:51 @3) 10.05 km (4:47 / km) +77m 4:36 / km
ahr:129 max:142 shoes: Asics Gel Persue 6 - 2

-8°C ... It is getting cold!
Most of the paths were a little bit icy

Sunday Nov 28, 2021 #

10 AM

Running-normal (GMOK's Stugloppet) 1:32:06 intensity: (11:03 @1) + (1:11:52 @2) + (9:11 @3) 17.53 km (5:15 / km) +331m 4:48 / km
ahr:140 max:163 shoes: Asics Gel Persue 6 - 2

With many others on small paths in the snow back to the club house. We played a lot around and pushed a little bit in the end.
This were probably the funniest and nicest 18km in my life. Everyone had the choice to start 38km, 27km, 18km or 9km away from the club house and we had snacks and drinks on all checkpoints.

Saturday Nov 27, 2021 #

7 AM

Running-normal 1:17:02 intensity: (41:46 @1) + (30:00 @2) + (5:16 @3) 14.21 km (5:25 / km) +272m 4:57 / km
ahr:127 max:146 shoes: Saucony Ride Iso 2 - 2

Friday Nov 26, 2021 #

Note
(rest day)

I felt good today but to have the training volume not too high this week, I decided against running today. I could have trained on the cross trainer but I used the time to study instead, which was definetely needed.
7 AM

Running-normal warm up/down 6:53 [1] 1.4 km (4:55 / km) +9m 4:46 / km
shoes: Asics Gel Persue 6 - 2

Strength 1:05:21 [2]

Running-normal warm up/down 6:37 [1] 1.36 km (4:52 / km) +7m 4:46 / km
shoes: Asics Gel Persue 6 - 2

Thursday Nov 25, 2021 #

6 PM

Running-normal warm up/down 8:19 intensity: (2:18 @1) + (5:20 @2) + (41 @3) 1.51 km (5:29 / km)
ahr:130 max:142 shoes: VJ Bold X

Orienteering-intensive 50:39 intensity: (57 @1) + (10:54 @2) + (18:30 @3) + (18:22 @4) + (1:56 @5) 8.21 km (6:10 / km) +283m 5:16 / km
ahr:161 max:182 shoes: VJ Bold X

First of two loops. Masstart with maybe 15 people and my plan was to take it quite easy. But after I was again in the leading pack at control 2, I decided to run the first loop faster. It felt physically quite easy but it was also much easier to follow than to orienteer by my own, because this forest is technically really tough. You can stand 5m away from the control and don't see it, but on the other hand it is super fast terrain. Punched the last control of the first loop first :) but the others wanted to be first after two loops, so it was not fair.


Second loop. Slower speed than on the first loop but also more mistakes. Not super happy with some controls because I did not check the direction properly. But it was a lot of fun and a very good training.

Wednesday Nov 24, 2021 #

4 PM

Running-normal 45:56 intensity: (4:18 @1) + (40:05 @2) + (1:33 @3) 10.02 km (4:35 / km) +74m 4:25 / km
ahr:136 max:149

Tuesday Nov 23, 2021 #

6 PM

Running-intensive 1:03:24 intensity: (7:23 @1) + (26:05 @2) + (8:35 @3) + (21:21 @4) 14.02 km (4:31 / km) +50m 4:27 / km
ahr:150 max:174 shoes: Saucony Ride Iso 2 - 2

7 x (2' - 2') // 10" - 1'
Threshold training, quite okay feeling even though the stomach was not feeling perfect the last two.

Monday Nov 22, 2021 #

6 AM

Running-normal 6:25 [1] 1.36 km (4:43 / km) +3m 4:40 / km
shoes: Saucony Ride Iso 2 - 2

Strength 55:17 [2]

Running-normal 6:40 [1] 1.36 km (4:53 / km) +6m 4:48 / km
shoes: Saucony Ride Iso 2 - 2

5 PM

Running-normal 48:19 intensity: (26:20 @1) + (18:08 @2) + (3:51 @3) 9.92 km (4:52 / km) +72m 4:42 / km
ahr:128 max:143 shoes: Asics Gel Persue 6 - 2

Sunday Nov 21, 2021 #

9 AM

Orienteering-easy (Njutar-OL with OK Linné) 1:45:56 intensity: (2:42 @1) + (1:02:08 @2) + (29:45 @3) + (11:21 @4) 15.78 km (6:43 / km) +194m 6:20 / km
ahr:150 max:172 shoes: VJ Bold X

Super nice terain and even more fun in a group on a nice sunday morning. Felt good all the way and had a lot of fun. The microsprint between control 22 and 23 was also a lot of fun.

Saturday Nov 20, 2021 #

Note
(rest day)

Friday Nov 19, 2021 #

4 PM

Running-normal 43:48 intensity: (1:12 @1) + (39:19 @2) + (1:42 @3) + (1:35 @4) 9.24 km (4:45 / km) +39m 4:39 / km
ahr:145 max:174 shoes: Asics Gel Persue 6 - 2

Thursday Nov 18, 2021 #

9 AM

Orienteering-easy 56:48 intensity: (2:28 @1) + (38:45 @2) + (14:40 @3) + (55 @4) 8.82 km (6:26 / km) +287m 5:32 / km
ahr:146 max:168 shoes: VJ Bold X

Just an old training to get finally out in the forest again. It was fun!

Wednesday Nov 17, 2021 #

5 PM

Running-normal 46:50 intensity: (9:13 @1) + (35:33 @2) + (2:04 @3) 10.05 km (4:40 / km) +76m 4:29 / km
ahr:134 max:146 shoes: Asics Gel Persue 6 - 2

Tuesday Nov 16, 2021 #

6 PM

Running-intensive 55:17 intensity: (2:19 @1) + (24:37 @2) + (9:28 @3) + (18:53 @4) 12.01 km (4:36 / km) +253m 4:10 / km
ahr:152 max:176 shoes: Saucony Ride Iso 2 - 2

3'-4'-5'-6'-5'-3' // 30''

Monday Nov 15, 2021 #

6 AM

Running-normal 7:03 [1] 1.33 km (5:18 / km) +2m 5:15 / km
shoes: Asics Gel Persue 6 - 2

Strength 1:09:53 [2]

Running-normal 6:59 [1] 1.39 km (5:01 / km) +6m 4:55 / km
shoes: Asics Gel Persue 6 - 2

5 PM

Running-normal (Småstig) 53:43 intensity: (29:49 @1) + (22:35 @2) + (1:19 @3) 9.14 km (5:53 / km) +246m 5:11 / km
ahr:127 max:147 shoes: Asics Gel Persue 6 - 2

Sunday Nov 14, 2021 #

2 PM

Running-normal 1:24:17 intensity: (43:55 @1) + (34:05 @2) + (6:17 @3) 16.15 km (5:13 / km) +225m 4:53 / km
ahr:129 max:157 shoes: Saucony Ride Iso 2 - 2

Saturday Nov 13, 2021 #

11 AM

Running-normal 43:32 intensity: (1:42 @1) + (40:13 @2) + (1:37 @3) 9.96 km (4:22 / km) +73m 4:13 / km
ahr:144 max:159 shoes: Asics Gel Persue 6 - 2

Felt really good today

Friday Nov 12, 2021 #

7 AM

Running-normal 6:43 [1] 1.35 km (4:58 / km) +10m 4:48 / km
shoes: Asics Gel Persue 6 - 2

Strength 1:00:03 [2]

Running-normal 6:44 [1] 1.34 km (5:01 / km) +6m 4:54 / km
shoes: Asics Gel Persue 6 - 2

Thursday Nov 11, 2021 #

11 AM

Running-intensive (4x5' // 60") 52:50 intensity: (2:42 @1) + (25:39 @2) + (5:52 @3) + (18:27 @4) + (10 @5) 12.18 km (4:20 / km) +72m 4:13 / km
ahr:152 max:177 shoes: Saucony Ride Iso 2 - 2

I was not locking at the speed, I just tried to hold the heart rate at the same level. In the end I thought I would have been faster, so I assume the GPS was just bad and I was really faster than the watch says ;)

Wednesday Nov 10, 2021 #

12 PM

Running-normal 46:47 [2] 10.01 km (4:41 / km) +76m 4:30 / km
shoes: Asics Gel Persue 6 - 2

Tuesday Nov 9, 2021 #

6 PM

Cross-easy 1:10:41 intensity: (40:00 @2) + (30:41 @3) 9.4 km (7:31 / km) +352m 6:20 / km
shoes: Icebug Spirit 8 M OLX - 2

Monday Nov 8, 2021 #

4 PM

Running-normal 24:16 [2] 5.23 km (4:38 / km) +47m 4:26 / km
shoes: Asics Gel Persue 6 - 2

Strength 41:13 [2]

Running-normal 25:06 [2] 5.24 km (4:47 / km) +33m 4:39 / km
shoes: Asics Gel Persue 6 - 2

Sunday Nov 7, 2021 #

12 PM

Running-normal 32:02 [1] 6.53 km (4:54 / km) +78m 4:38 / km
shoes: Saucony Ride Iso 2 - 2

Saturday Nov 6, 2021 #

12 PM

Running-normal 55:28 [1] 11.61 km (4:47 / km) +144m 4:30 / km
shoes: Saucony Ride Iso 2 - 2

Friday Nov 5, 2021 #

7 AM

Running-normal 6:24 [1] 1.35 km (4:45 / km) +9m 4:36 / km
shoes: Saucony Ride Iso 2 - 2

Strength 51:17 [2]

Running-normal 6:34 [1] 1.36 km (4:50 / km) +6m 4:44 / km
shoes: Saucony Ride Iso 2 - 2

12 PM

Running-normal 38:36 intensity: (11:40 @1) + (25:35 @2) + (1:21 @3) 8.35 km (4:37 / km) +92m 4:23 / km
ahr:134 max:155 shoes: Asics Gel Persue 6 - 2

Thursday Nov 4, 2021 #

1 PM

Running-normal 23:00 [1] 5.0 km (4:36 / km)
shoes: Asics Gel Persue 6 - 2

Running-intensive 19:00 [4] 5.1 km (3:44 / km)
shoes: Asics Gel Persue 6 - 2

Laktat and VO2max test

Wednesday Nov 3, 2021 #

Note
(rest day)

Tuesday Nov 2, 2021 #

6 PM

Cross-easy 1:10:30 intensity: (22:21 @1) + (44:18 @2) + (3:51 @3) 9.48 km (7:26 / km) +342m 6:18 / km
ahr:134 max:161 shoes: Icebug Spirit 8 M OLX - 2

That was really nice! 30 people going out together on the reflector-course with their head lamps. Felt like a club social activity :)
Off season can be super nice

Monday Nov 1, 2021 #

5 PM

Running-normal 30:25 intensity: (19:36 @1) + (9:47 @2) + (1:02 @3) 6.32 km (4:49 / km) +37m 4:40 / km
ahr:126 max:148 shoes: Asics Gel Persue 6 - 2

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