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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hellsac

In the 28 days ending Feb 28, 2011:

activity # timemileskm+m
  Orienteering6 11:34:35 38.99(17:49) 62.75(11:04) 195377c
  ROAD6 6:17:55 47.01(8:02) 75.65(5:00) 931
  Terrain4 4:02:05 25.76(9:24) 41.46(5:50) 754
  Exercises2 1:39:09
  Total16 23:33:44 111.76 179.86 363877c

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Monday Feb 28, 2011 #

Note
(rest day)

Day off

Sunday Feb 27, 2011 #

ROAD long 1:47:24 [4] 22.11 km (4:51 / km) +309m 4:32 / km
ahr:167 max:191 shoes: Nimbus 12

Long run from the clubhouse

Saturday Feb 26, 2011 #

Note

No training today drove to norway with niamh and her family.

Friday Feb 25, 2011 #

ROAD tempo 47:30 [4] 10.97 km (4:20 / km) +252m 3:53 / km
ahr:174 max:194 shoes: Nimbus 12

Went for a run as i havent been around

Thursday Feb 24, 2011 #

Note

train back to goteborg from kiruna. All day on the train

Wednesday Feb 23, 2011 #

Note

in kiruna dog sledging etc -38

Tuesday Feb 22, 2011 #

Note

Kiruna expedition out to the middle of the wilderness.

Monday Feb 21, 2011 #

Note

fly up to kiruna from stockholm. ice hotel

Sunday Feb 20, 2011 #

Note

Train to stockholm.

Saturday Feb 19, 2011 #

Orienteering 1:51:44 [3] **** 8.3 km (13:28 / km) +228m 11:50 / km
ahr:127 max:170 11c shoes: Inov8 Oroc 340

this was training with the club . 3 loops . not great was all over the place for bits of it.

Friday Feb 18, 2011 #

Orienteering 1:10:07 [3] 4.52 km (15:31 / km) +180m 12:56 / km
ahr:121 max:163 shoes: Inov8 Oroc 340

long distance area from jwoc . Just messing about in the area. Slow going lots of snow

Thursday Feb 17, 2011 #

Orienteering 1:28:19 [3] **** 11.24 km (7:51 / km) +273m 7:00 / km
ahr:156 max:179 13c shoes: Inov8 Oroc 340

Run with the club. map but no controls. First part as a group second part on your own.

Orienteering 2:17:21 [3] **** 10.46 km (13:08 / km) +380m 11:07 / km
ahr:126 max:174 16c shoes: Inov8 Oroc 340

Jwoc course middle. rubbish run need to be so much better than this

Wednesday Feb 16, 2011 #

Terrain 59:18 [3] 9.8 km (6:03 / km) +233m 5:24 / km
ahr:153 max:173 shoes: Inov8 Oroc 340

run out to the middle distance area. brought the map.

Tuesday Feb 15, 2011 #

ROAD intervals 1:18:07 [5] 14.87 km (5:15 / km) +142m 5:01 / km
ahr:165 max:192 shoes: Inov8 Oroc 340

Intervals with the club 8 x 4min threshold intervals. 1.1 km pretty much each time.

Exercises 47:14 [3]
ahr:108 max:149 shoes: Nimbus 12

weight session in the gym

Monday Feb 14, 2011 #

Note
(rest day)

Day off

Sunday Feb 13, 2011 #

Terrain 1:08:08 [3] 10.46 km (6:31 / km) +249m 5:49 / km
ahr:146 max:175 shoes: Inov8 xTalon

run to the middle distance area

Saturday Feb 12, 2011 #

Orienteering 46:45 [4] *** 6.65 km (7:02 / km) +113m 6:29 / km
ahr:140 max:176 15c shoes: Inov8 xTalon

Sprint intervals at ruddalen. 5 intervals.

Friday Feb 11, 2011 #

Orienteering 2:18:34 [3] **** 13.71 km (10:06 / km) +467m 8:38 / km
ahr:155 max:179 11c shoes: Inov8 xTalon

Did the night o in the day time found everything this time. was slow going though

Thursday Feb 10, 2011 #

Orienteering race 1:41:45 [4] ***** 7.87 km (12:56 / km) +312m 10:47 / km
ahr:148 max:187 11c shoes: Inov8 xTalon

Made a mess of this . Did ok for the first bit but made a mess of the rest .

Wednesday Feb 9, 2011 #

ROAD 29:17 [3] 5.22 km (5:37 / km)
ahr:151 max:169 shoes: Inov8 xTalon

Run in goteborg around where im living

Exercises 51:55 [3]
ahr:98 max:131 shoes: Nimbus 12

Gym session in goteborg

Tuesday Feb 8, 2011 #

ROAD intervals 1:21:18 [5] 15.35 km (5:18 / km) +228m 4:56 / km
ahr:164 max:193 shoes: Inov8 xTalon

5 x 1.5 km intervals with 2 mins rest

Monday Feb 7, 2011 #

Note
(rest day)

Just arrived nothing happening today. Just wandered around goteborg

Sunday Feb 6, 2011 #

Note

Flight to sweden.

Saturday Feb 5, 2011 #

Note

flight to manchester

Friday Feb 4, 2011 #

Note

night out in dublin and packing

Thursday Feb 3, 2011 #

ROAD 34:19 [3] 7.13 km (4:49 / km)
ahr:153 max:164 shoes: Nimbus 12

just a run out to the back beach

Wednesday Feb 2, 2011 #

Terrain 1:12:38 [4] 13.42 km (5:25 / km) +272m 4:55 / km
ahr:158 max:176 shoes: Inov8 xTalon

Run on howth with colm lovely night

Tuesday Feb 1, 2011 #

Terrain intervals 42:01 [4] 7.78 km (5:24 / km)
ahr:159 max:189 shoes: Nimbus 12

5 x 400m intervals 3 min gaps
70,73,74,76,74
not a great session

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