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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jac

In the 31 days ending Dec 31, 2017:

activity # timemileskm+m
  Cykel14 19:04:12 275.7 443.7
  Löpning13 15:32:38 107.75(8:39) 173.4(5:23)
  Paddling10 8:34:00 45.98 74.0
  Styrka8 3:18:00
  Total37 46:28:50 429.43 691.1

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Sunday Dec 31, 2017 #

3 PM

Löpning (Treadmill ) 50:00 [3] 10.0 km (5:00 / km)
shoes: Hoka Clifton X

Styrka 25:00 [3]

Friday Dec 29, 2017 #

3 PM

Löpning intervals 56:00 intensity: (28:00 @3) + (28:00 @4) 12.5 km (4:29 / km)
shoes: Hoka Clifton X

8x1km @18,5. Gym in Hamar. Felt good :)

Styrka 20:00 [3]

Mainly legs today. Upper body sore...

Thursday Dec 28, 2017 #

Note
(rest day)

Wednesday Dec 27, 2017 #

3 PM

Cykel 1:39:00 [3] 37.6 km (22.8 kph)
shoes: NOR superlight 29er

5 PM

Styrka 45:00 [3]

At Formtoppen

Tuesday Dec 26, 2017 #

11 AM

Löpning 2:36:00 [3] 26.0 km (6:00 / km)
shoes: Hoka Clifton X

Soft slow run with Helen in “Bokskogen”

Monday Dec 25, 2017 #

3 PM

Cykel intervals (Indoor) 50:00 intensity: (18:00 @3) + (32:00 @4) 25.0 km (30.0 kph)

Combi intervall session bike & paddling.

Paddling intervals (Ergo) 50:00 intensity: (18:00 @3) + (32:00 @4) 8.0 km (9.6 kph)

Sunday Dec 24, 2017 #

9 AM

Löpning 1:08:00 [3] 11.8 km (5:46 / km)
shoes: Hoka Clifton X

X-mas jogg.

Saturday Dec 23, 2017 #

9 AM

Löpning 1:20:00 [3] 14.2 km (5:38 / km)
shoes: Hoka Clifton X

Friday Dec 22, 2017 #

6 AM

Cykel (Trainer) 50:00 [3] 25.0 km (30.0 kph)

5 PM

Löpning 52:30 [3] 9.6 km (5:28 / km)
shoes: Hoka Clifton X

Thursday Dec 21, 2017 #

7 PM

Löpning intervals (Treadmill ) 40:00 intensity: (22:30 @3) + (17:30 @4) 8.0 km (5:00 / km)
shoes: Hoka Clifton X

Doing a comeback on running after the tennon problems. (Actualy worked to treat with diklofenak). Did 5x1km on treadmill with soft shoes @ 18.5km/h.

Styrka 15:00 [3]

Wednesday Dec 20, 2017 #

5 PM

Paddling intervals 50:00 intensity: (18:00 @3) + (32:00 @4)

8x4min intervals with 1min rest.

Tuesday Dec 19, 2017 #

6 AM

Cykel 1:38:00 [3] 41.2 km (25.2 kph)
shoes: NOR superlight 29er

Riding to work
5 PM

Cykel 1:32:12 [3] 41.4 km (26.9 kph)
shoes: NOR superlight 29er

And home again...

Monday Dec 18, 2017 #

6 AM

Paddling (Ergo) 45:00 [3] 8.0 km (10.7 kph)

6 PM

Cykel intervals (Trainer) 1:00:00 intensity: (28:00 @3) + (32:00 @4) 30.0 km (30.0 kph)

4x8min interval session. Hard work!

Sunday Dec 17, 2017 #

10 AM

Cykel 2:36:00 [3] 64.0 km (24.6 kph)
shoes: NOR superlight 29er

Ride to Smygehuk.

Saturday Dec 16, 2017 #

10 AM

Löpning 2:38:00 [3] 26.0 km (6:05 / km)
shoes: Hoka Clifton X

Trying a slow run. Tendon on right front side of the lower leg is not really ok, but has been a bit better.

Friday Dec 15, 2017 #

6 AM

Cykel 15:00 [3]

Styrka 30:00 [3]

good weights session at hotell gym in Oslo.

Thursday Dec 14, 2017 #

Note
(rest day)

travel to
Oslo

Wednesday Dec 13, 2017 #

6 AM

Cykel (trainer) 45:00 [3] 20.0 km (26.7 kph)

7 PM

Cykel intervals (Trainer) 45:00 intensity: (21:00 @3) + (24:00 @4) 20.0 km (26.7 kph)

6*4min on trainer. Not used to the bike intervalls...

Tuesday Dec 12, 2017 #

7 PM

Paddling intervals (Ergo) 50:00 intensity: (18:00 @3) + (32:00 @4) 8.0 km (9.6 kph)

8*4 min with 1min rest.

Monday Dec 11, 2017 #

6 AM

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

7 PM

Cykel (Ergo) 1:00:00 [3] 30.0 km (30.0 kph)

Sunday Dec 10, 2017 #

5 PM

Paddling intervals (Ergo) 1:04:00 intensity: (24:00 @3) + (40:00 @4) 10.0 km (9.4 kph)

10*4min on kayak ergo. 1min rest. Had to work all day no time for more training :(

Saturday Dec 9, 2017 #

11 AM

Cykel long 3:14:00 [3] 81.0 km (25.1 kph)
(injured) shoes: NOR superlight 29er

Friday Dec 8, 2017 #

5 PM

Paddling (Ergo) 1:10:00 [3] 10.0 km (8.6 kph)
(injured)

Not the best day. Started the morning with 15min paddling then the machine broke down. Spent time repairing it and cancelled the session. Did another effort this evening, but now the left side rope snapped after first interval.

Changed plans and did some 25min of core and weights. After complaining I went to repair the paddling ergo again and got in the seat for 7x4min intervals (a total of 8 for the day) with 1min rest.

Styrka 25:00 [3]

Wednesday Dec 6, 2017 #

Note
(injured) (rest day)

7 PM

Cykel 30:00 [3]

Not well in the right lower leg (outside). Doing a short bike session followed by weights. At Radisson Oslo Airport.

Styrka 20:00 [3]
(injured)

Tuesday Dec 5, 2017 #

6 AM

Paddling 45:00 [3] 8.0 km (10.7 kph)

6 PM

Löpning (Treadmill ) 50:00 [3] 10.0 km (5:00 / km)
shoes: Saucony Kinvara 7

Jog before travel to Norway

Monday Dec 4, 2017 #

6 AM

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

7 PM

Löpning intervals (Treadmill ) 1:00:00 intensity: (28:00 @3) + (32:00 @4) 14.0 km (4:17 / km)
shoes: Hoka Clifton X

8x1km @18.5km/h 1min rest. Felt good, but are over threshold on the last one. Still problems with right lower leg (outside).

Sunday Dec 3, 2017 #

12 PM

Cykel long 2:30:00 [3] 28.5 km (11.4 kph)
shoes: NOR superlight 29er

One of those days...had to return a rental car before we got to the start of the bike route. Realised that we forgot lunch and didn’t have anything but water in the packs.... low on fuel and the course in Hackeberga was extremely slow and muddy :)


Got home at 16:00 and enyoied lunch...

Saturday Dec 2, 2017 #

9 AM

Löpning 1:02:00 [3] 9.8 km (6:20 / km)
shoes: Hoka Clifton X

Seal spotting run on the beach.
5 PM

Styrka 18:00 [3]

Paddling (Ergo) 50:00 [3] 8.0 km (9.6 kph)

6,5,4,3,2,1,2,3,4,5 intervals at heavy gear. Hard work for weak upper body.

Friday Dec 1, 2017 #

6 AM

Löpning (Treadmill ) 50:00 [3] 10.0 km (5:00 / km)
shoes: Saucony Kinvara 7

6 PM

Löpning intervals (Treadmill ) 50:08 intensity: (29:08 @2) + (21:00 @3) 11.5 km (4:22 / km)
shoes: Saucony Kinvara 7

Did 6x1km @19km/h with 1min rest. That’s record speed :)

Have some issues with right lower leg outer side.

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