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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: goranwinblad

In the 7 days ending Nov 12:

activity # timemileskm+m
  Orienteering5 6:35:00 26.41(14:57) 42.5(9:18)
  Running2 1:15:00 7.68(9:46) 12.36(6:04)
  Strength1 1:00:00
  Crosstrainer1 30:00
  Total8 9:20:00 34.09 54.86

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MoTuWeThFrSaSu

Sunday Nov 12 #

11 AM

Orienteering 50:00 intensity: (20:00 @1) + (20:00 @2) + (10:00 @3) 6.5 km (7:42 / km)

Kontrollintagning.

Saturday Nov 11 #

7 AM

Orienteering 1:30:00 intensity: (50:00 @1) + (30:00 @2) + (10:00 @3) 9.0 km (10:00 / km)
shoes: Salomon S-LAB Speed

Kontrollutsättning.

Friday Nov 10 #

7 AM

Orienteering 30:00 intensity: (5:00 @2) + (20:00 @3) + (5:00 @4) 4.0 km (7:30 / km)
shoes: VJ Sarva D'vil 2

Orientering flytfart innan frukost.
11 AM

Orienteering 25:00 intensity: (15:00 @2) + (10:00 @3) 3.0 km (8:20 / km)
shoes: VJ Sarva D'vil 2

Kontrollintagning.

Thursday Nov 9 #

9 AM

Orienteering 1:30:00 intensity: (30:00 @1) + (30:00 @2) + (30:00 @3) 10.0 km (9:00 / km)
shoes: Salomon S-LAB Speed

Kontrollutsättning och intagning.

Orienteering 1:50:00 intensity: (40:00 @1) + (40:00 @2) + (30:00 @3) 10.0 km (11:00 / km)
shoes: VJ Sarva D'vil 2

Kontrollutsättning.

Wednesday Nov 8 #

10 AM

Crosstrainer 30:00 intensity: (20:00 @1) + (10:00 @2)

Lugnt på crosstrainer.

Strength 1:00:00 [1]

Styrka rörlighet.

Tuesday Nov 7 #

8 AM

Running 15:00 intensity: (10:00 @1) + (5:00 @2) 2.36 km (6:21 / km)
shoes: Hoka One One Clifton 2

Kort morgonjogg.
1 PM

Running 1:00:00 intensity: (12:00 @1) + (15:00 @2) + (3:00 @3) + (17:00 @4) + (13:00 @5) 10.0 km (6:00 / km)
shoes: Hoka One One Clifton 2

10min intervaller på löpband 10% lutning och 3min vila.
Snittfhastigheter: 13.25km/h, 13,3km/h och 13,3km/h

Monday Nov 6 #

Note
(rest day)

Vilodag.

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