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Attackpoint - performance and training tools for orienteering athletes

Training Log: JoLo

In the last 7 days:

activity # timemileskm+m
  Orienteering2 3:05:00 8.02(23:05) 12.9(14:20) 300
  Night Orienteering2 1:48:29 6.09(17:49) 9.8(11:04) 330
  Indoor1 1:30:00
  Strength1 50:00
  Total5 7:13:29 14.11 22.7 630
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Thursday Jan 18 #

4 PM

Orienteering 1:20:00 [2] 5.3 km (15:06 / km) +100m 13:48 / km
ahr:119 max:178 shoes: VJ Iroc 2016

Kids training.

Night Orienteering 1:11:29 [3] 6.1 km (11:43 / km) +225m 9:54 / km
ahr:148 max:195 shoes: VJ Iroc 2016

AOK Gotska T6
Map =


Nice training, till CP9 I was running together with Domen Ž. His lamp was out even before start :) No big mistakes, just problems with compass sometimes.
Then I ran on my own. Caught by Žan on CP9, then I try to push little bit harder :) I managed to ran away from him till CP11 so I could ran on my own till the end, good training anyway ;)

Tuesday Jan 16 #

7 PM

Indoor 1:30:00 [2]

cartwheel exercises.

Monday Jan 15 #

8 PM

Strength 50:00 [2]

Strength exercise
- 1 min of plank each side (3 sides)
- bend leg crunches 15 reps
- ball twist 20 reps - big ball
- oblique crunches 10 reps
- hand to foot stability pass 10 reps,
- stability ball back extension 20 reps,
- 15x2,5kg each hand (for upper back),
- 15x5kg reps for hands (hands up when you lay on your back).
3 reps of everything.
Then 3 reps each leg - achilles exercise 15x

Sunday Jan 14 #

Note
(rest day)

Saturday Jan 13 #

9 AM

Orienteering 1:45:00 [2] 7.6 km (13:49 / km) +200m 12:13 / km
ahr:134 max:189 shoes: VJ Iroc 2016

Setting controls for ZL12
7 PM

Night Orienteering 37:00 [2] 3.7 km (10:00 / km) +105m 8:45 / km
shoes: VJ Iroc 2016

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