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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rhombus

In the 7 days ending Nov 19:

activity # timemileskm+m
  Freestyle Nordic Skiing3 4:48:37 42.89(6:44) 69.03(4:11) 59
  Strength2 1:50:00
  Classic Nordic Skiing1 1:07:50 8.4(8:04) 13.52(5:01) 5
  Orienteering1 1:05:23 4.15(15:46) 6.67(9:48) 263
  Drills1 10:00
  Total7 9:01:50 55.44 89.22 328

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Sunday Nov 19 #

8 AM

Freestyle Nordic Skiing warm up/down 6:51 intensity: (40 @1) + (2:21 @2) + (2:37 @3) + (1:13 @4) 1.56 km (4:24 / km) +12m 4:14 / km
ahr:160 max:174 shoes: Fischer CRS Skate

Somehow made it to Nakkertok with summer tires. I should honestly be dead now.

Freestyle Nordic Skiing intervals 1:00:01 intensity: (10:36 @1) + (2:35 @2) + (20:48 @3) + (26:02 @4) 13.98 km (4:18 / km) +7m 4:17 / km
ahr:167 max:186 shoes: Fischer CRS Skate

2 x 6min Z3 + 3min Z4 + 3min rec
2 x 3min Z4 + 6min Z3 + 3min rec
1 x 3min Z3 + 3min Z4 + 3min Z3

Freestyle Nordic Skiing 23:35 intensity: (11:07 @1) + (6:11 @2) + (5:58 @3) + (19 @4) 4.52 km (5:13 / km) +11m 5:09 / km
ahr:147 max:170 shoes: Fischer CRS Skate

Saturday Nov 18 #

3 PM

Freestyle Nordic Skiing 2:00:27 intensity: (40:47 @1) + (52:19 @2) + (25:12 @3) + (2:09 @4) 31.16 km (3:52 / km) +13m 3:51 / km
ahr:152 max:178 shoes: Fischer CRS Skate

That GPS track tho

Friday Nov 17 #

10 AM

Drills warm up/down 10:00 [1]

Strength (Weight lifting) 50:00 [1]

Thursday Nov 16 #

7 AM

Classic Nordic Skiing 20:58 [3] 4.28 km (4:54 / km) +4m 4:52 / km
shoes: Madshus Hypersonic Classic

Not even klister could help me today

Classic Nordic Skiing 46:52 [3] 9.24 km (5:04 / km) +1m 5:04 / km
shoes: Madshus Hypersonic Classic

Wednesday Nov 15 #

8 AM

Strength (Weight lifting) 1:00:00 [1]

Tuesday Nov 14 #

7 AM

Freestyle Nordic Skiing 22:23 [3] 5.36 km (4:11 / km) +7m 4:09 / km
shoes: Fischer CRS Skate

Woooooooooo snoooooooooow!

Freestyle Nordic Skiing 14:36 [2] 2.79 km (5:14 / km) +4m 5:12 / km
shoes: Fischer CRS Skate

Doing some drills

Freestyle Nordic Skiing 40:44 [3] 9.67 km (4:13 / km) +6m 4:12 / km
shoes: Fischer CRS Skate

Monday Nov 13 #

1 PM

Orienteering 14:19 intensity: (1:05 @1) + (3:05 @2) + (5:06 @3) + (5:03 @4) 1.72 km (8:19 / km) +48m 7:19 / km
ahr:164 max:178 shoes: VJ Integrator 17

Orienteering 19:11 intensity: (6:32 @1) + (4:58 @2) + (7:13 @3) + (28 @4) 1.78 km (10:46 / km) +67m 9:03 / km
ahr:154 max:172 shoes: VJ Integrator 17

Awesome rerun of a training session we did earlier this year at La Colline. My goal was to not get lost like last time and I did just that! Took it slow but I managed to spike a lot of controls, even ones that I had a lot of trouble with last time.

Orienteering 12:21 intensity: (1:48 @1) + (3:43 @2) + (5:43 @3) + (1:07 @4) 1.33 km (9:17 / km) +42m 8:01 / km
ahr:159 max:173 shoes: VJ Integrator 17

Orienteering 19:32 intensity: (5:19 @1) + (2:47 @2) + (6:26 @3) + (5:00 @4) 1.84 km (10:37 / km) +106m 8:15 / km
ahr:159 max:178 shoes: VJ Integrator 17

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