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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: goranwinblad

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running11 7:15:31 34.36(12:41) 55.3(7:53) 1221
  Orienteering3 2:40:30 12.42(12:55) 19.99(8:02) 792
  Strength4 1:55:00
  Crosstrainer2 1:50:00
  Orienteering (Sprint)1 38:44 5.39(7:12) 8.67(4:28) 103
  Total13 14:19:45 52.17 83.96 2115

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MoTuWeThFrSaSu

Sunday Feb 11 #

11 AM

Running 1:40:15 intensity: (1:02:10 @1) + (37:21 @2) + (44 @3) 10.94 km (9:10 / km) +388m 7:47 / km
ahr:105 max:146 shoes: VJ Sarva D'vil 2

Löpning/orientering uppföljning när jag arrangerade träning.

Saturday Feb 10 #

8 AM

Running 15:06 intensity: (3:00 @1) + (8:21 @2) + (3:45 @3) 2.46 km (6:09 / km) +25m 5:51 / km
ahr:115 max:143 shoes: Hoka One One Clifton 2

Kort morgonjogg på väg.
10 AM

Orienteering 39:49 intensity: (8 @1) + (23 @2) + (32 @3) + (38:30 @4) + (16 @5) 6.09 km (6:33 / km) +301m 5:15 / km
ahr:159 max:167 shoes: VJ Sarva D'vil 2

Medeldistans träningstävling med Halden.
Karta och resultat

Running warm up/down 40:00 intensity: (15:00 @1) + (20:00 @2) + (5:00 @3) 5.0 km (8:00 / km) +67m 7:30 / km
ahr:114 max:134 shoes: VJ Sarva D'vil 2

6 PM

Running warm up/down 5:46 intensity: (4:07 @1) + (1:39 @2) 0.82 km (7:00 / km) +30m 5:57 / km
ahr:101 max:120 shoes: Salomon S-LAB Speed

Orienteering 40:24 intensity: (24:00 @1) + (15:55 @2) + (29 @3) 2.91 km (13:54 / km) +157m 10:57 / km
ahr:106 max:133 shoes: Salomon S-LAB Speed

Natt-O i snö med lite kontrollutsättning.

Running warm up/down 8:50 intensity: (4:48 @1) + (4:02 @2) 1.3 km (6:48 / km) +37m 5:57 / km
ahr:110 max:122 shoes: Salomon S-LAB Speed

Friday Feb 9 #

9 AM

Running 30:00 intensity: (23:51 @1) + (6:09 @2) 3.24 km (9:15 / km) +114m 7:52 / km
ahr:102 max:132 shoes: Nike Terra Kiger 3

Morgonjogg stig med snö.

Strength 15:00 [1]
ahr:85 max:154

Styrka aktiv rörlighet.
3 PM

Crosstrainer 1:30:00 intensity: (1:10:00 @1) + (20:00 @2)
ahr:88 max:100

Lugnt på crosstrainer.

Thursday Feb 8 #

8 AM

Running 42:15 intensity: (18:15 @1) + (23:01 @2) + (59 @3) 6.74 km (6:16 / km) +113m 5:47 / km
ahr:111 max:137 shoes: Hoka One One Clifton 2

Morgonjogg på väg/stig.

Strength 20:00 [1]
ahr:79 max:124

Styrka aktiv rörlighet.
6 PM

Running 1:00:00 intensity: (17:51 @1) + (30:00 @2) + (10:12 @3) + (1:57 @4) 6.87 km (8:44 / km) +181m 7:43 / km
ahr:112 max:161 shoes: VJ Sarva D'vil 2

Löpning när jag arrangerade träning.

Wednesday Feb 7 #

9 AM

Running 40:00 intensity: (18:16 @1) + (17:11 @2) + (4:33 @3) 5.18 km (7:43 / km) +146m 6:46 / km
ahr:113 max:142

Morgonjogg stig med en del snö.
10 AM

Crosstrainer 20:00 [1]

Lugnt på crosstrainer.

Strength 1:00:00 [1]
ahr:102 max:184

Styrka aktiv rörlighet.
6 PM

Orienteering 1:20:17 intensity: (7:31 @1) + (5:00 @2) + (43:08 @3) + (24:38 @4) 11.0 km (7:18 / km) +334m 6:20 / km
ahr:139 max:161 shoes: VJ Sarva D'vil 2

Natt-O Stafetträning med Fredrikstad halvhårt tempo.
Karta

Running warm up/down 20:00 intensity: (10:00 @1) + (10:00 @2) 2.0 km (10:00 / km)
shoes: VJ Sarva D'vil 2

Tuesday Feb 6 #

10 AM

Running 41:19 intensity: (20:10 @1) + (13:39 @2) + (7:30 @3) 6.25 km (6:37 / km) +109m 6:05 / km
ahr:114 max:144 shoes: Nike Terra Kiger 3

Morgonjogg lugnt.

Strength 20:00 [1]
ahr:68 max:130

Styrka aktiv rörlighet.
6 PM

Orienteering (Sprint) 38:44 intensity: (10 @1) + (8 @2) + (29 @3) + (36:27 @4) + (1:30 @5) 8.67 km (4:28 / km) +103m 4:13 / km
ahr:159 max:171 shoes: VJ Sarva D'vil 2

Nattcup förlängd sprint.
Karta och resultat

Running warm up/down 32:00 intensity: (30:00 @1) + (2:00 @2) 4.5 km (7:07 / km) +12m 7:01 / km
ahr:107 max:118 shoes: VJ Sarva D'vil 2

Monday Feb 5 #

Note
(rest day)

Vilodag.

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