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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hellsac

In the 31 days ending Oct 31, 2011:

activity # timemileskm+m
  Orienteering8 13:53:19 60.11(13:52) 96.74(8:37) 181034 /43c79%
  ROAD9 8:24:52 57.24(8:49) 92.12(5:29) 942
  Bike1 40:00
  Race1 28:36 4.89(5:51) 7.87(3:38) 69
  Exercises1 16:19
  Total17 23:43:06 122.24 196.72 282134 /43c79%

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Sunday Oct 30, 2011 #

10 AM

Orienteering race 2:48:33 [4] 20.23 km (8:20 / km) +521m 7:23 / km
shoes: Inov8 Oroc 340

Friday Oct 28, 2011 #

6 PM

ROAD 49:12 intensity: (20:12 @1) + (25:01 @2) + (3:59 @3) 9.55 km (5:09 / km) +137m 4:48 / km
ahr:151 max:171 shoes: Nimbus 12 Asics

Wednesday Oct 26, 2011 #

6 PM

Orienteering warm up/down 15:51 [2] 2.06 km (7:41 / km) +14m 7:26 / km
shoes: Inov8 Oroc 340

Orienteering race 1:08:49 [3] 7.3 km (9:25 / km) +136m 8:37 / km
shoes: Inov8 Oroc 340

Tuesday Oct 25, 2011 #

6 PM

ROAD intervals 1:00:00 intensity: (25:44 @1) + (7:18 @2) + (5:46 @3) + (7:56 @4) + (13:16 @5) 11.48 km (5:14 / km) +96m 5:01 / km
ahr:156 max:192 shoes: Nimbus 12 Asics

Sunday Oct 23, 2011 #

10 AM

Orienteering warm up/down 19:35 [3] 0.92 km (21:12 / km) +38m 17:35 / km
ahr:76 max:82 shoes: Inov8 Oroc 340

Orienteering race 1:17:12 [3] 9.04 km (8:32 / km) +145m 7:54 / km
shoes: Inov8 Oroc 340

Saturday Oct 22, 2011 #

1 PM

Orienteering race 2:13:23 [4] 18.79 km (7:06 / km) +439m 6:21 / km
shoes: Inov8 Oroc 340

Wednesday Oct 19, 2011 #

6 PM

Orienteering 1:47:07 intensity: (1:00:16 @1) + (34:19 @2) + (10:28 @3) + (2:04 @4) 10.12 km (10:35 / km) +171m 9:46 / km
ahr:142 max:182 shoes: Inov8 Oroc 340

Night O long course didnt finish as i was taking so long. Was being careful and didnt get too lost

Tuesday Oct 18, 2011 #

6 PM

ROAD 19:53 intensity: (17:07 @1) + (2:14 @2) + (32 @3) 3.0 km (6:37 / km) +32m 6:17 / km
ahr:132 max:171

Race race 28:36 intensity: (15 @1) + (16 @2) + (58 @3) + (4:37 @4) + (22:30 @5) 7.87 km (3:38 / km) +69m 3:29 / km
ahr:185 max:193

8km test loop. Was fun

ROAD 13:56 intensity: (11:56 @1) + (2:00 @2) 1.97 km (7:05 / km) +32m 6:33 / km
ahr:142 max:157

Saturday Oct 15, 2011 #

2 PM

ROAD 45:03 [3] 8.32 km (5:25 / km) +140m 5:00 / km

Friday Oct 14, 2011 #

3 PM

ROAD 1:31:32 [3] 18.75 km (4:53 / km) +138m 4:43 / km

Wednesday Oct 12, 2011 #

7 PM

Orienteering 1:00:54 [3] 8.1 km (7:31 / km) +161m 6:50 / km

Tuesday Oct 11, 2011 #

6 PM

ROAD hills 1:09:53 intensity: (42:51 @1) + (8:07 @2) + (3:40 @3) + (6:00 @4) + (9:15 @5) 10.88 km (6:26 / km) +160m 5:59 / km
ahr:149 max:191 shoes: Nimbus 12 Asics

hills with the club.on the 5km loop. did 6 times were good.
2.30
2.28
2.27
2.27
2.24
2.27

Sunday Oct 9, 2011 #

9 AM

Orienteering 51:26 [4] *** 7.68 km (6:42 / km) +66m 6:25 / km
spiked:13/18c shoes: Inov8 Oroc 340

25mennakorten 3 mistakes but i just didn't push it hard enough at all. Need to keep moving when i know where i am

Map

Saturday Oct 8, 2011 #

12 PM

Orienteering 57:37 [1] 1.36 km (42:14 / km) +2m 41:56 / km
shoes: Inov8 Oroc 340

Orienteering 1:12:52 [4] *** 11.12 km (6:33 / km) +117m 6:13 / km
spiked:21/25c shoes: Inov8 Oroc 340

24th leg of the 25man relay for the 3rd team. Messed up the 1st control so bad i was running around like a headless chicken. Got close but then panicked a bit and ran away and then relocated badly etc etc. Would have been a good race apart from that. Dropped the team 20 places. Not good

Map

Thursday Oct 6, 2011 #

2 PM

ROAD 22:13 intensity: (2:10 @1) + (5:13 @2) + (14:50 @3) 5.1 km (4:21 / km)
ahr:162 max:169

Ran on the treadmill in work

Exercises 16:19 [1]
ahr:119 max:142

Some weights and core

Wednesday Oct 5, 2011 #

6 PM

ROAD 47:06 intensity: (15:29 @1) + (27:50 @2) + (3:47 @3) 9.42 km (5:00 / km) +132m 4:40 / km
ahr:152 max:171 shoes: Gel Torana

Easy run around slottskogen

Tuesday Oct 4, 2011 #

6 PM

ROAD intervals 1:26:04 intensity: (39:16 @1) + (15:36 @2) + (7:58 @3) + (9:42 @4) + (13:32 @5) 13.65 km (6:18 / km) +75m 6:08 / km
ahr:156 max:195 shoes: Gel Torana

intervals with the club . 3min 2 min 1 min 2min 3 min 2 min 1 min all with 1 min rest.
Felt good
Prob as i didnt get to run over the weekend.
We then did some relay intervals. Running on a path with a 3 si points. Each si point had 5 boxes of which only 3 worked. Good run did 6 laps

Bike 40:00 [3]

cycling to and from training

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