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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Borat

In the 7 days ending Sep 14, 2023:

activity # timemileskm+m
  Hike2 8:48:58 16.51(1.9/h) 26.57(3.0/h) 1923
  Run9 6:59:28 49.68(8:27) 79.95(5:15) 1144
  Orienteering2 1:59:14 11.39(10:28) 18.33(6:30) 718
  Total11 17:47:40 77.58(13:46) 124.85(8:33) 3785

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FrSaSuMoTuWeTh

Thursday Sep 14, 2023 #

11 AM

Run 15:38 intensity: (15:36 @1) + (2 @2) 3.09 km (5:04 / km) +23m 4:53 / km
ahr:122 max:147

Up.

Run 29:20 intensity: (36 @1) + (3:56 @2) + (16:36 @3) + (8:12 @4) 7.72 km (3:48 / km)
ahr:167 max:179

5 x 5 min [1min] @low T

Bumped into Swaz with one rep in and the session turned into a catch-up while running steady but still some work was done.

Run 19:23 intensity: (14:47 @1) + (3:48 @2) + (48 @3) 3.78 km (5:07 / km) +16m 5:01 / km
ahr:142 max:166

Down.
7 PM

Run 14:41 [1] 2.94 km (4:59 / km) +10m 4:54 / km
ahr:130 max:139

Up.

Run 30:36 intensity: (4:54 @1) + (2:07 @2) + (6:03 @3) + (16:46 @4) + (46 @5) 7.7 km (3:59 / km)
ahr:168 max:188

7 x 1k [75s] @LT2 to VO2max

Started at high threshold effort but decided to push the pedal ever so slightly to get some anaerobic adaptation before the 5k next week.
C • 5k 2

Run 10:18 intensity: (9:29 @1) + (49 @2) 1.99 km (5:11 / km) +12m 5:02 / km
ahr:137 max:148

Down.

Wednesday Sep 13, 2023 #

10 AM

Run 1:12:15 intensity: (30:09 @1) + (23:18 @2) + (11:37 @3) + (7:11 @4) 12.3 km (5:53 / km) +486m 4:54 / km
ahr:151 max:182

Vitosha run which turned into a horrible experience getting lost three times on every improv I was trying to do.
7 PM

Run 49:53 intensity: (49:49 @1) + (4 @2) 9.45 km (5:17 / km) +58m 5:07 / km
ahr:134 max:146

Au revoir boys. See ya soon.

Tuesday Sep 12, 2023 #

10 AM

Hike 4:09:55 intensity: (4:09:04 @1) + (51 @2) 14.24 km (3.4 kph) +886m
ahr:107 max:147

More views and more good times. Pirin is a stunner.
7 PM

Run 1:03:18 intensity: (1:03:14 @1) + (4 @2) 11.47 km (5:31 / km) +129m 5:13 / km
ahr:132 max:146

Top up the Z1 mileage to 10 hours in two days.

Monday Sep 11, 2023 #

3 PM

Hike 4:39:03 intensity: (4:38:51 @1) + (12 @2) 12.32 km (2.6 kph) +1037m
ahr:109 max:147

Stunning hike with Petar and Martin featuring alpine V2 climbs with no rope, Kilian-esque tiny ridges and jaw-dropping views. Great way to end the stint at home.

Sunday Sep 10, 2023 #

11 AM

Run 10:54 [1] 1.69 km (6:27 / km) +81m 5:12 / km
ahr:132 max:144

Up.

Orienteering 1:26:46 intensity: (8:15 @1) + (3:24 @2) + (35:34 @3) + (33:38 @4) + (5:55 @5) 13.54 km (6:25 / km) +475m 5:27 / km
ahr:170 max:200

NC Long - 1st

Succesful title defense. Felt fresh in the legs and kept the run mostly clean while absolutely hammering it down on the long pathy legs. Seems like the body is in good condition for the forest. Shame there's none of it in the EOC programme.

Results/Splits - http://obasen.orientering.se/winsplits/online/en/d...

Run 12:24 [1] 2.05 km (6:03 / km) +43m 5:28 / km
ahr:133 max:145

Saturday Sep 9, 2023 #

11 AM

Run 18:28 [1] 2.73 km (6:46 / km)
ahr:116 max:130

Up.

Orienteering 32:28 intensity: (6:06 @1) + (2:01 @2) + (6:58 @3) + (16:18 @4) + (1:05 @5) 4.79 km (6:46 / km) +243m 5:24 / km
ahr:167 max:189

NC Relays - 4th team (2nd on leg and overall)

Very poor tekkers but nice reintroduction after a long draught post WOC.
7 PM

Run 38:43 intensity: (21:08 @1) + (8:42 @2) + (8:09 @3) + (44 @4) 7.01 km (5:31 / km) +185m 4:53 / km
ahr:148 max:178

Friday Sep 8, 2023 #

8 PM

Run 33:37 intensity: (33:26 @1) + (11 @2) 6.03 km (5:35 / km) +102m 5:08 / km
ahr:129 max:146

Night jog with no torch.

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