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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Herbz

In the 9 days ending Jul 26, 2020:

activity # timemileskm+m
   ◪5 8:15:33 28.71(17:16) 46.2(10:44) 150253 /61c86%
  trail/fell running3 49:49 5.18(9:37) 8.34(5:59) 121
  Road Run1 12:29 1.18(10:34) 1.9(6:34) 9
  Total6 9:17:51 35.07(15:54) 56.44(9:53) 163153 /61c86%
  [1-5]6 9:14:47

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Saturday Jul 25, 2020 #

11 AM

◪ long 3:19:31 intensity: (5 @0) + (1:15 @1) + (1:03:20 @2) + (1:53:20 @3) + (20:14 @4) + (1:17 @5) ***** 12.91 km (15:27 / km) +568m 12:40 / km
ahr:159 max:188 spiked:19/21c shoes: NVII Crazy light F1

C • Is this 2

Thursday Jul 23, 2020 #

11 AM

Road Run warm up/down 10:33 intensity: (10 @0) + (17 @1) + (7:31 @2) + (2:35 @3) 1.58 km (6:40 / km) +9m 6:29 / km
ahr:147 max:166 shoes: Nike Zoom Fly 3

trail/fell running intervals 24:01 intensity: (10:46 @2) + (11:01 @3) + (1:51 @4) + (23 @5) 4.41 km (5:27 / km) +26m 5:18 / km
ahr:156 max:190 shoes: Nike Zoom Fly 3

4*4 [2min] terrain - filip wanted to take things chill and I only wanted to do a small week

Road Run warm up/down 1:56 [3] 0.32 km (6:05 / km)
ahr:167 max:170 shoes: Nike Zoom Fly 3

Wednesday Jul 22, 2020 #

5 PM

◪ tempo 1:18:44 intensity: (16 @0) + (23 @1) + (9:38 @2) + (40:05 @3) + (25:04 @4) + (3:18 @5) **** 10.61 km (7:25 / km) +146m 6:57 / km
ahr:168 max:192 spiked:10/11c shoes: Scott supertrac rc

Orienteering at hökensås - super fast forest with some cheeky hills that needed to be avoided. Head on head race with filip. I was winning untill 5-6 when I got dropped due to some bad route choice. Decided to save some climb but added loads of extra distance.

Tuesday Jul 21, 2020 #

11 AM

◪ 1:08:20 intensity: (1:18 @0) + (13:52 @1) + (45:38 @2) + (7:32 @3) ***** 5.82 km (11:44 / km) +91m 10:53 / km
ahr:136 max:171 shoes: NVII Crazy light F1

Super hard but nice area. Got quite lost and legs are still a bit trashed from the long

Sunday Jul 19, 2020 #

Event: ORingen Uppsala: POSTPONED to 2021-07-25/31
 
10 AM

trail/fell running warm up/down 12:30 intensity: (1:00 @1) + (10:47 @2) + (43 @3) 1.89 km (6:36 / km) +51m 5:49 / km
ahr:141 max:158 shoes: Scott supertrac rc

◪ race (Long race ) 1:37:47 intensity: (35 @0) + (31 @1) + (23:07 @2) + (1:03:07 @3) + (10:27 @4) ***** 11.35 km (8:37 / km) +650m 6:42 / km
ahr:161 max:182 spiked:9/13c shoes: Scott supertrac rc

Long race at idre.*update- results released and I came second out of all the w20s* Set out feeling fairly optimistic and hit number one no issues at all. 2 was a fairly long leg and I decided to contour round and attack from a patch of green forest. However there seemed to be a lot of green forest and this was my first time on 1:15000 so I misjudged the distance and came up about 300m too short. Probably lost about 1.5mins realising I hadn’t gone far enough but once I figured that out it was easy. Another long leg to 3 and I drifted off a bit but realised pretty quickly what I’d done and found it m. Lost 45seconds. 4 was pretty straightforward but came in slightly too low and lost 10 seconds. Finally got the hang of the scale and that was the last mistake I made. 5 was a massive leg across the entire map and I think eating a bit more for breakfast could have gained some time. Went straight until I hit the top of the hill then went along the top and down. Hit the ski lift and went straight up that and then off into 5 fairly easily. Got caught by a swede so got a nice tow into 6 then up to the top of the second hill drink and down through 7 and 8 completely clean but a little bit slow. Struggled a bit getting into 9 and maybe should have gone down the ski slope a bit more before going into the forest. Slowly across to 10 but navigation was fine then got caught by another swede halfway to 11 so I managed to pick the pace up a bit trying to keep up with then through to 12. 13 was just straight up the ski hill about 150m of climb in one leg which was not nice at all. Hit the controll no issues as I’d already been to it then final push up to the finish. Overall I’d give that run 7/10. Nice way to finish off the weekend

Saturday Jul 18, 2020 #

11 AM

trail/fell running warm up/down 7:46 intensity: (20 @0) + (40 @1) + (5:12 @2) + (1:34 @3) 1.17 km (6:39 / km) +44m 5:36 / km
ahr:142 max:163 shoes: Scott supertrac rc

◪ 51:11 intensity: (20 @0) + (3:17 @1) + (40:10 @2) + (7:24 @3) ***** 5.51 km (9:18 / km) +47m 8:55 / km
ahr:142 max:172 spiked:15/16c shoes: Scott supertrac rc

Middle training. Super nice area runnable and a quality map. Surprisingly clean run.

trail/fell running warm up/down 5:32 intensity: (4:09 @2) + (1:23 @3) 0.87 km (6:23 / km)
ahr:152 max:163 shoes: Scott supertrac rc

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