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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cherry

In the 7 days ending Dec 3:

activity # timemileskm+m
  orienteering5 7:48:15 35.73(13:06) 57.5(8:09) 1224
  running5 4:05:00 29.42(8:20) 47.35(5:10) 538
  Total10 11:53:15 65.15(10:57) 104.85(6:48) 1762
  [1-5]10 11:33:59

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MoTuWeThFrSaSu

Sunday Dec 3 #

9 AM

orienteering 2:22:43 intensity: (11:15 @0) + (15:41 @1) + (42:15 @2) + (45:27 @3) + (17:39 @4) + (10:26 @5) 18.51 km (7:43 / km) +409m 6:57 / km
ahr:137 max:196

Group long run. We were 5 people and ran one leg each. Beautiful day and terrain. now mostly ankle deep, but shin deep at the top of the hill at 13, 14.

Orienteered pretty well, knackered at the finish. As usual the pace was increased quite a lot by the end.


Map
http://kartarkiv.nydalen.idrett.no/show_map.php?us...

Saturday Dec 2 #

9 AM

orienteering 1:12:48 intensity: (2:22 @0) + (9:18 @1) + (16:44 @2) + (14:26 @3) + (22:04 @4) + (7:54 @5) 9.09 km (8:01 / km) +226m 7:08 / km
ahr:146 max:184

O intervals. 4x1.4km.
Cool terrain, lower down and less snow.
3 PM

orienteering 1:16:12 intensity: (55 @0) + (5 @1) + (10:56 @2) + (53:00 @3) + (11:16 @4) 9.2 km (8:17 / km) +255m 7:17 / km
ahr:146 max:165

Really nice night session. Little confused at 4 and 5 becasue the reflector wasnt hung out. Otherwise pretty good. Ankle deep snow. Georg out.

Map: http://kartarkiv.nydalen.idrett.no/show_map.php?us...

Friday Dec 1 #

7 PM

orienteering 1:02:30 intensity: (3 @0) + (2:04 @1) + (19:17 @2) + (24:27 @3) + (16:39 @4) 8.98 km (6:58 / km) +122m 6:31 / km
ahr:145 max:176

Night o. Very nice open terrain. Ankle deep snow so a bit tough.

Map:
http://kartarkiv.nydalen.idrett.no/show_map.php?us...

Thursday Nov 30 #

7 AM

running 25:55 intensity: (15 @1) + (9:51 @2) + (11:05 @3) + (4:44 @4) 5.36 km (4:50 / km) +12m 4:47 / km
ahr:154 max:198

4 PM

running 1:08:20 intensity: (5:36 @1) + (19:52 @2) + (26:25 @3) + (9:54 @4) + (6:33 @5) 11.28 km (6:03 / km) +139m 5:42 / km
ahr:127 max:204

Bislett intervals 10x1lap

Wednesday Nov 29 #

5 PM

orienteering 1:54:02 intensity: (1:10:32 @1) + (25:07 @2) + (16:23 @3) + (2:00 @4) 11.74 km (9:43 / km) +212m 8:55 / km
ahr:115 max:169

Mass start night training. Maybe 10cm snow, so not too bad but heavy going. Orienteered fairly badly, then got a bit tired at the end

Map: http://kartarkiv.nydalen.idrett.no/show_map.php?us...

Tuesday Nov 28 #

7 AM

running 30:38 intensity: (2:13 @0) + (36 @1) + (8:30 @2) + (19:19 @3) 6.43 km (4:46 / km) +15m 4:42 / km
ahr:139 max:155

6 PM

running 58:59 intensity: (20:23 @1) + (14:27 @2) + (15:28 @3) + (8:41 @4) 12.09 km (4:53 / km) +167m 4:34 / km
ahr:106 max:192

Monday Nov 27 #

4 PM

running 1:01:08 intensity: (2:28 @0) + (1:15 @1) + (4:58 @2) + (17:42 @3) + (30:53 @4) + (3:52 @5) 12.18 km (5:01 / km) +205m 4:38 / km
ahr:157 max:180

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