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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hellsac

In the 31 days ending Aug 31, 2011:

activity # timemileskm+m
  ROAD21 22:05:27 170.9(7:45) 275.04(4:49) 3193
  Orienteering6 10:22:17 41.8(14:53) 67.27(9:15) 11108 /88c9%
  Terrain2 2:23:20 14.6(9:49) 23.49(6:06) 220
  Total27 34:51:04 227.29(9:12) 365.79(5:43) 45238 /88c9%
  [1-5]27 34:44:22

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Wednesday Aug 31, 2011 #

5 PM

ROAD 54:59 intensity: (28:45 @1) + (22:55 @2) + (3:19 @3) 10.54 km (5:13 / km) +195m 4:46 / km
ahr:148 max:170 shoes: Nimbus 12

ran out to angeredsbergen from the new apartment. Need to sort out some new loops

Tuesday Aug 30, 2011 #

6 PM

ROAD intervals 1:13:00 intensity: (32:53 @1) + (5:26 @2) + (3:29 @3) + (28:23 @4) + (2:49 @5) 15.53 km (4:42 / km) +164m 4:28 / km
ahr:157 max:186 shoes: Nimbus 12

intervals 3x 2mile 3min rest
tough session

Sunday Aug 28, 2011 #

10 AM

ROAD long 1:27:32 intensity: (1:01:19 @1) + (24:04 @2) + (2:09 @3) 17.24 km (5:05 / km) +225m 4:46 / km
ahr:146 max:169 shoes: Nimbus 12

Long around slottskogen

Saturday Aug 27, 2011 #

9 PM

ROAD 26:41 intensity: (20:57 @1) + (5:44 @2) 5.02 km (5:19 / km) +73m 4:57 / km
ahr:137 max:160 shoes: Nimbus 12

Moving house ran in the really hard rain just to get out

Friday Aug 26, 2011 #

6 PM

ROAD tempo 1:35:01 intensity: (19:21 @1) + (18:53 @2) + (9:15 @3) + (25:35 @4) + (21:57 @5) 21.02 km (4:31 / km) +218m 4:18 / km
ahr:167 max:189 shoes: Nimbus 12

Tempo run
20 min, 4min off, 15min, 3 min off, 10min, 2 min off, 5 min
Really tough
ran the first bit too hard and just suffered out the rest of it

Thursday Aug 25, 2011 #

7 PM

ROAD 1:03:54 intensity: (11:09 @1) + (36:56 @2) + (15:17 @3) + (32 @4) 13.83 km (4:37 / km) +185m 4:20 / km
ahr:157 max:176 shoes: Nimbus 12

10km loop

Wednesday Aug 24, 2011 #

6 PM

Orienteering warm up/down 24:39 intensity: (22:36 @1) + (2:03 @2) 3.27 km (7:32 / km) +74m 6:46 / km
ahr:119 max:162 shoes: Inov8 xTalon

Orienteering race 49:35 intensity: (3:25 @1) + (19:04 @2) + (17:53 @3) + (8:27 @4) + (46 @5) *** 6.3 km (7:53 / km) +127m 7:09 / km
ahr:165 max:185 15c shoes: Inov8 xTalon

Middle club champs
Happy with my run as i had no really big mistakes. Just need to keep my concentration up

Map
C • Good stuff 2

Tuesday Aug 23, 2011 #

5 PM

ROAD warm up/down 11:12 intensity: (6:49 @1) + (4:23 @2) 1.98 km (5:40 / km) +41m 5:08 / km
ahr:137 max:164 shoes: Inov8 xTalon

Terrain intervals 1:14:08 intensity: (43:35 @1) + (7:13 @2) + (3:05 @3) + (11:43 @4) + (8:32 @5) 12.82 km (5:47 / km) +139m 5:29 / km
ahr:151 max:189 shoes: Inov8 xTalon

Terrain intervals with the club. Ran 7 x 800m
pretty consistent times. just over 3 mins

Sunday Aug 21, 2011 #

10 AM

Orienteering warm up/down 31:57 intensity: (31:27 @1) + (30 @2) 2.64 km (12:07 / km) +36m 11:21 / km
ahr:110 max:151 shoes: Inov8 Oroc 340

Orienteering race 2:06:04 intensity: (32:35 @1) + (45:19 @2) + (40:56 @3) + (7:14 @4) **** 14.18 km (8:53 / km) +233m 8:13 / km
ahr:157 max:180 19c shoes: Inov8 Oroc 340

Long race. Two big misses and some sloppy stuff. Control 4 just made a mess of the end of the leg thought i knew where i was but was just a little to the west lost about 9mins relocating. 12 and 13 just messed up the end of both legs. 16 was a dissaster struggled to match stuff up relocated eventually and walked to it.
Map

Saturday Aug 20, 2011 #

10 AM

Orienteering 9:50 [1] 0.87 km (11:15 / km)
ahr:112 max:148 shoes: Inov8 Oroc 340

warm up

Orienteering 1:25:18 intensity: (39:26 @1) + (14:34 @2) + (22:41 @3) + (8:28 @4) + (9 @5) **** 9.74 km (8:45 / km) +37m 8:36 / km
ahr:151 max:184 12c shoes: Inov8 Oroc 340

Relay Training Did ok till 8 which i made a complete mess of . Just did a short course as i was out so long.
Map
3 PM

Orienteering 10:46 intensity: (5:37 @1) + (5:09 @2) 1.83 km (5:53 / km) +28m 5:28 / km
ahr:145 max:161 shoes: Inov8 Oroc 340

warm up

Orienteering 1:11:29 intensity: (45:08 @1) + (16:00 @2) + (5:49 @3) + (4:32 @4) **** 6.18 km (11:34 / km) +145m 10:22 / km
ahr:146 max:181 10c shoes: Inov8 Oroc 340

Middle distance training. just tags out missed a few and one really badly have to keep map contact.
Map

Friday Aug 19, 2011 #

5 PM

ROAD tempo 1:23:30 intensity: (35:58 @1) + (12:15 @2) + (9:31 @3) + (23:32 @4) + (2:14 @5) 18.43 km (4:32 / km) +184m 4:19 / km
ahr:156 max:185 shoes: Nimbus 12

Tempo run 7 x 5min with 1 min rest

Thursday Aug 18, 2011 #

5 PM

ROAD 1:06:55 intensity: (38:37 @1) + (26:01 @2) + (2:17 @3) 14.02 km (4:46 / km) +194m 4:28 / km
ahr:147 max:168 shoes: Nimbus 12

Easy on the 10km loop

Wednesday Aug 17, 2011 #

6 PM

Orienteering warm up/down 19:29 intensity: (17:27 @1) + (1:40 @2) + (22 @3) 2.01 km (9:41 / km) +18m 9:16 / km
ahr:123 max:171 shoes: Inov8 xTalon

warm up

Orienteering race 1:52:23 intensity: (1:04:12 @1) + (34:36 @2) + (12:33 @3) + (1:02 @4) 11.76 km (9:33 / km) +259m 8:36 / km
ahr:144 max:179 spiked:8/15c shoes: Inov8 xTalon

i need my head examined

MAP
C • Long leg 2

Orienteering warm up/down 18:36 [2] 1.76 km (10:35 / km) +39m 9:31 / km
shoes: Inov8 xTalon

warm down took in a few controls

Tuesday Aug 16, 2011 #

6 PM

Terrain intervals 1:09:12 intensity: (43:24 @1) + (5:18 @2) + (4:31 @3) + (5:28 @4) + (10:31 @5) 10.67 km (6:29 / km) +81m 6:15 / km
ahr:146 max:190 shoes: Inov8 xTalon

Forest intervals
Group of 3 2 run at all time so run 2 laps rest for 1

Monday Aug 15, 2011 #

Note
(rest day)

busy week coming up. Back to work today.

Sunday Aug 14, 2011 #

10 AM

ROAD warm up/down 32:15 intensity: (6:42 @0) + (22:19 @1) + (3:14 @2) 3.59 km (8:59 / km) +30m 8:37 / km
ahr:122 max:158 shoes: Inov8 Oroc 340

Orienteering race 1:02:11 intensity: (11:46 @1) + (25:29 @2) + (21:20 @3) + (3:36 @4) **** 6.73 km (9:14 / km) +114m 8:31 / km
ahr:158 max:180 17c shoes: Inov8 Oroc 340

Made a mess of number 3 was at the wrong marsh. Recovered really badly. The rest was minor stuff in comparison

Map

H21E - Splits

Saturday Aug 13, 2011 #

11 AM

ROAD long 1:50:23 intensity: (6:41 @1) + (54:05 @2) + (47:01 @3) + (2:36 @4) 22.28 km (4:57 / km) +300m 4:38 / km
ahr:162 max:178 shoes: Inov8 xTalon

18km loop

Friday Aug 12, 2011 #

5 PM

ROAD 55:57 intensity: (30:58 @1) + (24:55 @2) + (4 @3) 12.14 km (4:37 / km) +142m 4:21 / km
ahr:149 max:165

easy run

Thursday Aug 11, 2011 #

5 PM

ROAD tempo 1:03:35 intensity: (22:13 @1) + (10:55 @2) + (2:58 @3) + (21:23 @4) + (6:06 @5) 14.26 km (4:27 / km) +191m 4:11 / km
ahr:161 max:188 shoes: Nimbus 12

Tempo run around the 10 km loop

15min 3min 10 min 2 min 5 min

Wednesday Aug 10, 2011 #

6 PM

ROAD 56:08 intensity: (48:00 @1) + (8:08 @2) 12.17 km (4:37 / km) +125m 4:23 / km
ahr:142 max:160 shoes: Nimbus 12

easy jog around the 8km loop

Tuesday Aug 9, 2011 #

5 PM

ROAD warm up/down 9:41 intensity: (3:12 @1) + (6:21 @2) + (8 @3) 2.09 km (4:38 / km) +41m 4:13 / km
ahr:149 max:165 shoes: Nimbus 12

Ran up to the club

ROAD intervals 1:04:58 intensity: (34:23 @1) + (4:25 @2) + (4:23 @3) + (18:56 @4) + (2:51 @5) 13.68 km (4:45 / km) +95m 4:35 / km
ahr:153 max:185 shoes: Nimbus 12

3 x 1.5km
5.02 3.22/km
5.08 3.26/km
4.58 3.19/km
3x 1km
3.24
3.15
3.24

ROAD warm up/down 10:20 intensity: (8:01 @1) + (2:19 @2) 2.02 km (5:07 / km) +27m 4:48 / km
ahr:139 max:158 shoes: Nimbus 12

Ran home

Sunday Aug 7, 2011 #

10 AM

ROAD long 1:51:30 intensity: (12:46 @1) + (52:09 @2) + (45:36 @3) + (59 @4) 22.36 km (4:59 / km) +289m 4:41 / km
ahr:160 max:177 shoes: Inov8 xTalon

18km loop .

Saturday Aug 6, 2011 #

12 PM

ROAD intervals 1:03:42 intensity: (21:41 @1) + (23:46 @2) + (6:13 @3) + (8:40 @4) + (3:22 @5) 13.5 km (4:43 / km) +123m 4:31 / km
ahr:156 max:186 shoes: Nimbus 12

4x 200m
41s 3.24/km
36s 3.00/km
42s 3.30/km
38s 3.11/km
3 x 1000m
3.18
3.08
3.16
4 x 200m
41s 3.24/km
36s 3.00/km
38s 3.11/km
36s 3.00/km

Friday Aug 5, 2011 #

9 PM

ROAD 29:44 intensity: (28:34 @1) + (1:10 @2) 6.15 km (4:50 / km) +31m 4:43 / km
ahr:140 max:155 shoes: Nimbus 12

Thursday Aug 4, 2011 #

10 PM

ROAD 30:03 [1] 6.01 km (5:00 / km) +32m 4:52 / km
ahr:137 max:146 shoes: Nimbus 12

Wednesday Aug 3, 2011 #

4 PM

ROAD tempo 53:56 intensity: (4:26 @1) + (12:12 @2) + (18:17 @3) + (14:55 @4) + (4:06 @5) 13.06 km (4:08 / km) +120m 3:57 / km
ahr:169 max:188 shoes: Nimbus 12

ran the 10km loop hard

Tuesday Aug 2, 2011 #

1 PM

ROAD intervals 1:10:31 intensity: (19:44 @1) + (19:59 @2) + (13:01 @3) + (14:21 @4) + (3:26 @5) 14.11 km (5:00 / km) +168m 4:43 / km
ahr:159 max:187 shoes: Nimbus 12

2min-1min-30s x 6
Tough session weather was really good so i suffered a bit towards the end.

Monday Aug 1, 2011 #

Note
(rest day)

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