Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoShepherd

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Orienteering4 6:08:39 19.89(18:32) 32.0(11:31) 808
  Running4 4:48:53 27.55(10:29) 44.33(6:31) 921
  Strength and Conditioning2 1:40:00
  Total10 12:37:32 47.43 76.34 1729
  [1-5]8 10:44:05

«»
2:35
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

9 AM

Running 1:49:36 intensity: (28 @0) + (14:57 @1) + (1:08:56 @2) + (23:17 @3) + (1:58 @4) 17.06 km (6:25 / km) +264m 5:58 / km
ahr:138 max:172

Long run at Skårefjell with Eva, Fredrik and Bjørn. Such a nice day.

Saturday Nov 11, 2017 #

9 AM

Orienteering 1:28:57 intensity: (4:31 @0) + (31:42 @1) + (27:21 @2) + (18:52 @3) + (6:31 @4) 6.93 km (12:51 / km) +344m 10:17 / km
ahr:133 max:167

Stutekollen Up & Down
Time also includes the warm-up line course.
A teeny bit of snow overnight but not noticeable in the forest. Did some ice-driving practise with Eva afterwards.
http://doma.haldensk.no/show_map.php?user=JoShephe...

Friday Nov 10, 2017 #

8 AM

Running 1:00:29 intensity: (27 @0) + (16:39 @1) + (33:59 @2) + (7:41 @3) + (47 @4) + (56 @5) 10.2 km (5:56 / km) +158m 5:30 / km
ahr:135 max:151

8 PM

Strength and Conditioning (Stability and mobility) 40:00 [0]

Thursday Nov 9, 2017 #

6 PM

Orienteering 1:24:43 intensity: (6:08 @0) + (1:09:58 @1) + (7:02 @2) + (1:14 @3) + (21 @4) 6.55 km (12:56 / km) +110m 11:56 / km
ahr:115 max:162

Wednesday Nov 8, 2017 #

6 PM

Running 1:38:08 intensity: (40 @0) + (56:28 @1) + (19:51 @2) + (12:34 @3) + (8:15 @4) + (20 @5) 13.48 km (7:17 / km) +461m 6:13 / km
ahr:131 max:215

Eva advised me not to join the club track intervals this evening as a precaution for my hamstring so we agreed that I would do a steady hill reps session instead: 2x Linnakerbakken (long, gradual) and 2x Saugbrugskleiva (short, v.steep).

Tuesday Nov 7, 2017 #

5 PM

Orienteering 1:59:52 intensity: (30 @0) + (53:40 @1) + (54:17 @2) + (11:25 @3) 9.96 km (12:02 / km) +230m 10:48 / km
ahr:130 max:157

Monday Nov 6, 2017 #

9 AM

Orienteering 1:15:07 intensity: (43 @0) + (5:09 @1) + (31:40 @2) + (35:03 @3) + (2:04 @4) + (28 @5) 8.57 km (8:46 / km) +124m 8:10 / km
ahr:144 max:182

Skårefjell onsdagsnatt (from 27/9) in daylight
http://doma.haldensk.no/show_map.php?user=JoShephe...
4 PM

Running 20:40 [1] 3.59 km (5:46 / km) +38m 5:28 / km

5 PM

Strength and Conditioning 1:00:00 [0]

« Earlier | Later »