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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: goranwinblad

In the 7 days ending Jan 28:

activity # timemileskm+m
  Orienteering6 7:09:17 33.2(12:56) 53.44(8:02) 835
  Running7 3:56:49 20.86(11:21) 33.57(7:03) 564
  Strength5 1:56:00 2
  Total12 13:02:06 54.06 87.01 1401

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MoTuWeThFrSaSu

Sunday Jan 28 #

11 AM

Orienteering 2:15:00 intensity: (20:00 @1) + (1:20:00 @2) + (33:41 @3) + (1:19 @4) 13.8 km (9:47 / km) +354m 8:40 / km
ahr:121 max:151 shoes: VJ Sarva D'vil 2

Långpass när jag arrangerade träning med en del kontrollutsättning.

Saturday Jan 27 #

9 AM

Running 45:00 intensity: (9:41 @1) + (30:00 @2) + (5:19 @3) 7.07 km (6:22 / km) +115m 5:53 / km
ahr:118 max:136 shoes: Hoka One One Clifton 2

Morgonjogg.

Strength 20:00 [1]
ahr:87 max:108

Styrka aktiv rörlighet.
6 PM

Running 1:03:42 intensity: (25:00 @1) + (36:05 @2) + (2:37 @3) 8.0 km (7:58 / km) +254m 6:52 / km
ahr:112 max:136 shoes: Nike Terra Kiger 3

Lugn löpning stig, ganska mycket snö och kuperat.

Friday Jan 26 #

7 PM

Strength 40:00 [1] +2m

Styrka aktiv rörlighet.

Thursday Jan 25 #

6 PM

Running 1:09:07 intensity: (16:02 @1) + (29:03 @2) + (18:24 @3) + (5:38 @4) 9.0 km (7:41 / km) +188m 6:57 / km
ahr:124 max:162 shoes: Salomon S-LAB Speed

Löpning när jag arrangerade intervallträning i Mossemarka.

Wednesday Jan 24 #

7 AM

Orienteering 1:23:20 intensity: (27:33 @1) + (54:36 @2) + (1:11 @3) 11.74 km (7:06 / km) +103m 6:48 / km
ahr:113 max:135 shoes: Nike Terra Kiger 3

Kontrollutsättning tidigt på morgonen innan hemfärd till Moss.

Tuesday Jan 23 #

7 AM

Running 17:00 intensity: (2:00 @1) + (15:00 @2) 3.0 km (5:40 / km) +8m 5:36 / km
shoes: Hoka One One Clifton 2

Morgonjogg.

Strength 3:00 [1]

Bål/stabilitet.
9 AM

Orienteering 50:00 intensity: (40:00 @1) + (10:00 @2) 6.0 km (8:20 / km) +194m 7:10 / km
ahr:93 max:141 shoes: Nike Terra Kiger 3

Utsättning och intagning.
5 PM

Orienteering 50:00 intensity: (30:00 @1) + (20:00 @2) 6.0 km (8:20 / km) +95m 7:43 / km
ahr:105 max:123 shoes: Nike Terra Kiger 3

Kontrollutsättning.

Orienteering 20:57 intensity: (9 @1) + (5 @2) + (3:45 @3) + (15:44 @4) + (1:14 @5) 3.9 km (5:22 / km) +89m 4:49 / km
ahr:157 max:169 shoes: Nike Terra Kiger 3

N-Course högintensivt.

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Monday Jan 22 #

7 AM

Running 17:00 intensity: (2:00 @1) + (15:00 @2) 3.0 km (5:40 / km)
shoes: Hoka One One Clifton 2

Morgonjogg.

Strength 3:00 [1]

Bål/stabilitet.
9 AM

Orienteering 50:00 intensity: (5:00 @1) + (35:00 @2) + (10:00 @3) 7.0 km (7:09 / km)
shoes: Inov 8 X-Talon 190

Kontrollutsättning.
4 PM

Orienteering 40:00 intensity: (10:00 @1) + (30:00 @2) 5.0 km (8:00 / km)
shoes: Nike Terra Kiger 3

Kontrollutsättning

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: Nike Terra Kiger 3

Strength 50:00 [1]

Styrka aktiv rörlighet.

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