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Attackpoint - performance and training tools for orienteering athletes

Training Log: Jan Erik Naess

In the last 7 days:

activity # timemileskm+m
  Run4 3:25:26 31.29(6:34) 50.35(4:05) 140
  Total4 3:25:26 31.29(6:34) 50.35(4:05) 140
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Saturday Apr 22 #

7 AM

Run 1:00:48 [4] 14.8 km (4:06 / km) +75m 4:00 / km

long run

Friday Apr 21 #

3 PM

Run 59:18 [2] 11.4 km (5:12 / km) +40m 5:07 / km

6mi recover jog
3x100m print in our mini sprint relays

Thursday Apr 20 #

3 PM

Run 48:08 [3] 10.1 mi (4:46 / mi)

2mi jog
strides and stuff
12x200m w/ 1min rest @ 30-31sec pace

Wednesday Apr 19 #

3 PM

Run 37:12 [2] 7.9 km (4:43 / km) +25m 4:38 / km

recovery jog w/ 6x150m strides

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Blog -- http://bit.ly/1RpIKQr

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Workout Spreadsheet -- http://bit.ly/2kyJcQk

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Strides and Stuff:
-50m stride
-2x50m grapevines
-50m side steps
-50m stride
-25m butt kicks(every other then every step)
-25m high knees w/ acceleration
-50m high skips
optional --> one more 50m stride
-50m build stride (up to max speed)
-leg swings (10x front and sideways)




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