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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jac

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  Löpning23 32:13:03 214.44 345.1
  Cykel5 18:11:43 146.71(8.1/h) 236.1(13.0/h)
  Paddling8 10:00:00 55.36(5.5/h) 89.1(8.9/h)
  Orientering1 19:37 3.17(6:11) 5.1(3:51)
  Klättring1 15:00
  Total36 60:59:23 419.67 675.4

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Sunday Apr 30, 2017 #

10 AM

Löpning (5kg backpack) 1:27:00 [3] 15.2 km (5:43 / km)
shoes: Hoka Speed Instinct

Much to plan before the race in spain. Taking a short run to clear the head and longer out in the nice weather.

Saturday Apr 29, 2017 #

10 AM

Cykel 1:05:00 [3] 15.7 km (14.5 kph)
shoes: NOR superlight 29er

MTB at furuberget
4 PM

Paddling 1:29:00 [3] 13.7 km (9.2 kph)
shoes: Allwave CX

Friday Apr 28, 2017 #

Note
(rest day)

Need to focus on planning the race. Bikes are not accepted on the flight just around the corner.....

Thursday Apr 27, 2017 #

6 PM

Löpning (5kg backpack) 58:00 [3] 10.7 km (5:25 / km)

Furuberget

Wednesday Apr 26, 2017 #

7 AM

Löpning (5kg backpack) 44:20 [3] 8.8 km (5:02 / km)
shoes: Hoka Speed Instinct

Along Mjøsa and the uphill to the mine and the small trail above the railroad on the way back.

Löpning (5kg backpack) 1:29:00 [3] 15.9 km (5:36 / km)
shoes: Hoka Speed Instinct

Furuberget/furuberget with Helen and backpack.

Tuesday Apr 25, 2017 #

Löpning intervals 55:00 intensity: (34:00 @3) + (21:00 @4)
shoes: Saucony Kinvara 7

Easy intervall session @17.5km/h. 6x with 2min rest. Pulse in control. Legs ok , but still not as I wish.

Monday Apr 24, 2017 #

Note
(rest day)

Sunday Apr 23, 2017 #

4 PM

Paddling 1:56:00 [3] 14.3 km (7.4 kph)

Hamar Kayak club kayak. Wind!!

Saturday Apr 22, 2017 #

11 AM

Cykel long 5:40:00 [2] 64.0 km (11.3 kph)
shoes: NOR superlight 29er

MTB/run session with Helen and Felix.

Löpning 40:00 [3] 4.0 km (10:00 / km)

Friday Apr 21, 2017 #

7 AM

Löpning (5kg backpack) 49:30 [3] 10.06 km (4:55 / km)
shoes: Hoka Speed Instinct

6 PM

Cykel 1:23:00 [3] 21.0 km (15.2 kph)
shoes: NOR superlight 29er

Furuberget/Frøberget.

Thursday Apr 20, 2017 #

7 AM

Löpning 49:52 [3] 10.04 km (4:58 / km)
shoes: Hoka Speed Instinct

4 PM

Paddling (Ergo) 1:00:00 [3] 10.0 km (10.0 kph)

Wednesday Apr 19, 2017 #

6 PM

Löpning intervals 1:24:00 intensity: (50:00 @3) + (34:00 @4) 14.4 km (5:50 / km)

Pollen atack!! Couldn't breath. Asthma problems, feels like someone aita on my chest. Pulse is in control, but problems to get air into lungs. Pain in chest and legs suffer. This is not fun...

Furuberget trail loop (1,2,3,2,1 loops) 1min rest
2'53
2'55 3'01
3'01 3'07 3'11
3'02 3'09
3'04

Tuesday Apr 18, 2017 #

7 AM

Löpning 48:12 [3] 10.0 km (4:49 / km)
shoes: Hoka Mafate Speed 2

6 PM

Paddling (Ergo) 1:00:00 [3] 10.0 km (10.0 kph)

Monday Apr 17, 2017 #

10 AM

Löpning long 1:36:19 [3] 20.0 km (4:49 / km)
shoes: Hoka Mafate Speed 2

Along Mjøsa 10k and back again.
5 PM

Paddling (Ergo) 1:05:00 [3] 11.0 km (10.2 kph)

Sunday Apr 16, 2017 #

10 AM

Löpning 1:11:00 [3] 14.1 km (5:02 / km)
shoes: Hoka Speed Instinct

Linghem

Saturday Apr 15, 2017 #

8 AM

Löpning long 2:55:47 [3] 27.0 km (6:31 / km)
shoes: Hoka Speed Instinct

Mäselnrundan and tiny trails in Nyhem.

Friday Apr 14, 2017 #

11 AM

Löpning 1:54:00 [3] 18.1 km (6:18 / km)
shoes: Hoka Speed Instinct

Grosvad, Finspång, Sweden. Snow!!!!

Thursday Apr 13, 2017 #

11 AM

Cykel long 5:03:00 [3] 68.4 km (13.5 kph)
shoes: NOR superlight 29er

Finspång technical MTB trails. Nyhem, Bjorke, Torstorp, Grosvad. Cold today. Legs felt super last h in Grosvad.

Wednesday Apr 12, 2017 #

Note
(rest day)

Tuesday Apr 11, 2017 #

7 AM

Löpning 56:42 [3] 12.2 km (4:39 / km)
shoes: Hoka Mafate Speed 2

Morning run to the railroad in Jessnes

Monday Apr 10, 2017 #

5 PM

Löpning 1:17:05 [3] 15.6 km (4:56 / km)
shoes: Hoka Speed Instinct

Furuberget/fröberget

Sunday Apr 9, 2017 #

10 AM

Cykel long 5:00:43 [3] 67.0 km (13.4 kph)
shoes: NOR superlight 29er

Technical bike in Østmarka with Helen and Felix.

Saturday Apr 8, 2017 #

11 AM

Löpning long 2:58:19 [2] 31.8 km (5:36 / km)
shoes: Hoka One One trail

Brumunddal and Furuberget+to city and back home. Felt tired and slow. Happy to get almost 3h.
4 PM

Klättring 15:00 [3]

An hour on the wall @ espern. With Helen and My.

Friday Apr 7, 2017 #

7 AM

Paddling (Ergo) 45:00 [3] 7.0 km (9.3 kph)

5 PM

Löpning 1:28:00 [3] 15.7 km (5:36 / km)
shoes: Saucony Kinvara 7

Furuberget/Frøberget

Thursday Apr 6, 2017 #

7 AM

Löpning 49:18 [3] 10.0 km (4:56 / km)
shoes: Hoka One One trail

6 PM

Löpning intervals 50:00 intensity: (29:00 @3) + (21:00 @4) 11.0 km (4:33 / km)
shoes: Saucony Kinvara 7

6×1km om treadmill @17.5 with 1min rest. Felt tired today, but pulse was in control. Stops after #6.

Wednesday Apr 5, 2017 #

Note
(rest day)

Tuesday Apr 4, 2017 #

7 AM

Paddling (Ergo) 45:00 [3] 7.0 km (9.3 kph)

6 PM

Löpning long 1:34:00 [3] 17.8 km (5:17 / km)
shoes: Inov8 X-claw 275

To the railroad in jessnes and a loop in furuberget.

Monday Apr 3, 2017 #

5 PM

Löpning warm up/down 35:00 [3] 7.0 km (5:00 / km)
shoes: Inov8 X-claw 275

Orientering race 19:37 [4] 5.1 km (3:51 / km)
shoes: Inov8 X-claw 275

Sprintcup Stange, 2/10, +5s
Almost 2 years since I was in a sprint O. Was fun! Running speed and endurance was good. Legs was protesting after yesterday run, but not that noisy.

Felt slow in reading the map and was very slow in/out of posts. Would be fun to run a couple of races to see if it gets better.

Sunday Apr 2, 2017 #

11 AM

Löpning long 3:00:02 [2] 33.3 km (5:24 / km)
shoes: Hoka One One trail

Mjosa challenge bike course on foot. Made it longer by running to Hamar city centre and back home again.

Saturday Apr 1, 2017 #

10 AM

Löpning 1:02:37 [3] 12.4 km (5:03 / km)
shoes: Inov8 X-claw 275

4 PM

Paddling 2:00:00 [3] 16.1 km (8.0 kph)

Kayaking from Hamar Kayak club.

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