Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlekBern

In the 7 days ending Apr 11, 2015:

activity	#	time	miles		km		+m
Orienteering	6	4:44:30	28.88	(9:51)	46.47	(6:07)
Running	8	3:07:45	21.92	(8:34)	35.27	(5:19)
Stretching	6	2:15:00
Cycling	1	42:00	9.32	(4:30)	15.0	(2:48)
Dexterity	5	40:00	0.4		0.65
Gym	3	30:00
Strength	2	15:50	2.04	(7:46)	3.28	(4:50)	360
Total	10	12:15:05	62.55		100.67		360

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Saturday Apr 11, 2015 #

10 AM

Running warm up/down 12:55 [1] 2.1 km (6:09 / km)
ahr:121

Dexterity warm up/down 5:00 [1]

Orienteering intervals (Ronneby forest intervalls) 38:50 [4] 7.2 km (5:24 / km)
max:178

1. 6:23.5 1.10km avg158 max174
2. 5:59.9 1.26km avg168 max176
3. 8:25.5 1.42km avg171 max175
4. 7:15.1 1.41km avg171 max178
5. 4:54.1 0.92km avg167 max174
6. 5:55.5 1.09km avg169 max174

Orienteering (reco between) 15:00 [2] 1.65 km (9:05 / km)

Running 9:00 [2] 1.42 km (6:20 / km)
ahr:136

8 PM

Cycling 42:00 [2] 15.0 km (2:48 / km)

Stretching 20:00 [1]

Friday Apr 10, 2015 #

7 PM

Running warm up/down 15:00 [2] 3.1 km (4:50 / km)
ahr:140

Dexterity warm up/down 5:00 [1] 0.25 km (20:00 / km)

Strength hills (6xrödebyhill (3+3)) 13:50 [5] 2.8 km (4:56 / km) +360m 3:00 / km
max:184

1 1:49 max177
2 2:46 182
3 1:52 184
4 2:45 184
5 1:52 184
6 2:46 184

Running (reco down) 16:30 [2] 3.0 km (5:30 / km)

Running 17:10 [2] 3.2 km (5:22 / km)
ahr:145

Stretching 30:00 [1]

Gym 10:00 [3]

Thursday Apr 9, 2015 #

Orienteering 1:09:50 [3] 10.3 km (6:47 / km)
ahr:146 max:163

Wednesday Apr 8, 2015 #

11 AM

Running 32:40 [2] 6.8 km (4:48 / km)
ahr:136

Strength hills (6x'20 (80m)) 2:00 [4] 0.48 km (4:10 / km)

Running warm up/down 5:00 [2] 0.6 km (8:20 / km)

Running 5:30 [2] 1.05 km (5:14 / km)
ahr:142

Stretching 10:00 [1]

6 PM

Running 10:00 [2] 2.05 km (4:53 / km)

Dexterity 10:00 [1]

Orienteering (Sprint cup, Galgamarken) 17:30 [5] 4.22 km (4:09 / km)

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)

Stretching 30:00 [1]

Gym 10:00 [3]

Tuesday Apr 7, 2015 #

8 PM

Running 30:00 [3] 6.05 km (4:58 / km)
ahr:138

Stretching 25:00 [3]

Gym 10:00 [3]

Monday Apr 6, 2015 #

10 AM

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)

Dexterity warm up/down 10:00 [1]

Orienteering race 28:17 [5] 5.1 km (5:33 / km)

Orienteering 8:00 [2] 1.3 km (6:09 / km)

8 PM

Running warm up/down 3:00 [1] 0.3 km (10:00 / km)

Orienteering (night Verkö) 43:00 [3] 5.7 km (7:33 / km)
ahr:148

Stretching 20:00 [1]

Sunday Apr 5, 2015 #

10 AM

Running warm up/down 10:00 [2] 1.8 km (5:33 / km)

Dexterity warm up/down 10:00 [1] 0.4 km (25:00 / km)

Orienteering race 1:04:03 [4] 11.0 km (5:49 / km)

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