Attackpoint - performance and training tools for orienteering athletes

Training Log: Boje

In the last 7 days:

activity	#	time	miles		km		+m
Orienteering	6	7:08:39	31.26	(13:43)	50.32	(8:31)	1486
Cycling	2	1:45:00	32.93	(18.8/h)	53.0	(30.3/h)
Hiking/ Skimo	1	1:39:55	5.31	(18:49)	8.54	(11:42)	721
Running	3	1:19:06	7.99	(9:54)	12.85	(6:09)	163
Inliner/ Ice skating	1	1:15:00	15.53	(12.4/h)	25.0	(20.0/h)
Elliptical machine	1	1:05:00
Strength	2	1:00:00
Total	11	15:12:40	93.03		149.71		2371

3:06

0:00

Monday Dec 4 #

7 AM

Cycling (Rulle) 30:00 [1] 13.0 km (26.0 kph)

3 PM

Elliptical machine 30:00 [1]

Running 15:00 [1] 3.0 km (5:00 / km)

Strength 30:00 [1]

20 utfall
110 tåhev
110 beinpress
90 hipthrust

Running 15:00 [1] 3.0 km (5:00 / km)

Elliptical machine 35:00 [1]

Sunday Dec 3 #

Note

Mengdeuke 3/10
15 timer trening
57 km løping
2 hardøkter
1 styrkeøkt

10 AM

Hiking/ Skimo 1:39:55 [1] 8.54 km (11:42 / km) +721m 8:13 / km

2 x Wyllerløypa med Anton og Rauri

Running 30:31 [1] 4.66 km (6:33 / km) +74m 6:04 / km

Saturday Dec 2 #

10 AM

Inliner/ Ice skating 1:15:00 [1] 25.0 km (20.0 kph)

Med Marianne på Langen

5 PM

Cycling (Rulle) 1:15:00 [1] 40.0 km (32.0 kph)

Friday Dec 1 #

8 AM

Orienteering 1:21:40 [1] 7.48 km (10:55 / km) +255m 9:20 / km

Thursday Nov 30 #

9 AM

Orienteering 55:05 [1] 6.42 km (8:35 / km) +176m 7:33 / km

Strength 30:00 [1]

90 knebøy
100 tåhev
28 bulgarsk
20 utfall

6 PM

Running 16:56 [1] 1.91 km (8:51 / km) +90m 7:10 / km
ahr:118 max:135

Orienteering 1:22:26 10.24 km (8:03 / km) +354m 6:52 / km
ahr:140 max:159

Running 1:39 [1] 0.28 km (5:54 / km)
ahr:111 max:121

Wednesday Nov 29 #

8 AM

Orienteering 1:14:37 9.71 km (7:41 / km) +196m 6:59 / km

4 PM

Orienteering 56:55 [1] 5.8 km (9:49 / km) +250m 8:05 / km

Tuesday Nov 28 #

2 PM

Orienteering 1:17:56 10.67 km (7:18 / km) +256m 6:31 / km
ahr:147 max:223

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Injuries

R Lower Leg	Achilles Tendonitis	456+days
complete history

Training Targets

Nov 13 – Jan 21, 2024 (70d) Mengdeperiode
Total	175:00:00
actual:	51:37:26	29%
projected:	164:15:28	93%
Running + Orienteering + Teamsports			600km
actual:			194.8km	32%
projected:			619.7km	103%

Oct 23 – Jan 21, 2024 (91d) Styrkeperiode
Strength	13:00:00
actual:	6:30:00	50%
projected:	13:45:21	105%

Nov 1 – Oct 31, 2024 (366d) Total 2024
Total	600:00:00
actual:	63:19:33	10%
projected:	681:41:03	113%
Running + Orienteering	300:00:00		3000km
actual:	28:03:35	9%	267km	8%
projected:	302:03:17	100%	2874km	95%
Orienteering	140:00:00
actual:	11:58:46	8%
projected:	128:57:19	92%
Strength	25:00:00
actual:	5:00:00	20%
projected:	53:49:25	215%
Total [3-5]	70:00:00
actual:	4:40:02	6%
projected:	50:14:29	71%