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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  XC Skiing11 13:52:51 75.53(11:02) 121.55(6:51) 2297
  Running on Paths6 3:07:10 13.18(14:12) 21.21(8:49) 526
  Total16 17:00:01 88.71(11:30) 142.76(7:09) 2823
  [1-5]16 16:53:01

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MoTuWeThFrSaSu

Saturday Dec 9, 2017 #

9 AM

Running on Paths 22:09 intensity: (10:00 @2) + (12:09 @3) 1.6 km (13:53 / km) +51m 11:59 / km
ahr:127 max:157 shoes: Asis Hyper Speed 2

Morning jog. A slightly sorter one than normal.
10 AM

XC Skiing (Skate) 1:22:37 intensity: (10:00 @1) + (23:00 @2) + (29:00 @3) + (15:37 @4) + (5:00 @5) 17.71 km (4:40 / km) +271m 4:20 / km
ahr:143 max:175

A lunch time ski, started with a little bit of a warm up then some skate technique, followed by a couple of quicker loops to practise. I decided to add a little extra and skied back to the cabin.

Friday Dec 8, 2017 #

7 AM

Running on Paths 32:07 intensity: (17:07 @2) + (15:00 @3) 5.1 km (6:18 / km) +128m 5:36 / km
ahr:132 max:149 shoes: Asis Hyper Speed 2

Morning run, I went a little further today to see if it aids recovery.
10 AM

XC Skiing (Skate) 1:59:35 intensity: (12:00 @1) + (30:00 @2) + (45:00 @3) + (32:35 @4) 18.54 km (6:27 / km) +455m 5:45 / km
ahr:143 max:173

A long skate. Conditions weren't the best, the warm weather yesterday meant that the tracks were all frozen and the snow that fell this morning made a strange soft layer above it.
2 PM

XC Skiing (Classic) 1:40:51 intensity: (10:00 @1) + (25:00 @2) + (1:00:51 @3) + (5:00 @4) 16.33 km (6:11 / km) +408m 5:30 / km
ahr:139 max:159

A casual classic ski out to Nordseter cafe and back. A nice route and the conditions were a little better. Had to pop to the shop at the end that made the loop a little longer, the ski back was quite difficult with a full rucksack.

Thursday Dec 7, 2017 #

8 AM

Running on Paths 32:29 [3] 3.97 km (8:11 / km) +91m 7:21 / km
ahr:142 max:162 shoes: Asis Hyper Speed 2

Normal morning stuff, jogging and drills.

XC Skiing (Skate) 59:32 intensity: (7:00 @1) + (30:00 @2) + (7:00 @3) + (15:32 @4) 4.48 km (13:18 / km) +17m 13:03 / km
ahr:120 max:164

A range session in the fog, not much shooting was done. The fog was so think we weren't able to see the targets, so after a few failed shots it turned into a technique session.
1 PM

XC Skiing (Classic) 1:07:51 intensity: (5:00 @2) + (40:00 @3) + (7:51 @4) + (15:00 @5) 7.26 km (9:21 / km) +151m 8:28 / km
ahr:138 max:178

Classic session. It has warmed up a lot here in the last couple of hours so really struggling for grip on the warm up. Still the main session that had been planned, which was dragging people along. Tough session.

Bit of an incident with the vehicles on the way back as well, both of them slide of the road. it was lucky they didn't go through someones wall.

Wednesday Dec 6, 2017 #

7 AM

Running on Paths warm up/down 33:00 intensity: (3:10 @1) + (15:00 @2) + (14:50 @3) 2.89 km (11:25 / km) +69m 10:12 / km
ahr:133 max:157 shoes: Asis Hyper Speed 2

Morning run with some drills.
9 AM

XC Skiing (Skate) 1:15:58 intensity: (2:00 @0) + (5:00 @1) + (24:00 @2) + (21:00 @3) + (23:58 @4) 7.11 km (10:41 / km) +10m 10:36 / km
ahr:134 max:169

Morning session on the range. A lot of time spent focusing on having an accurate first round and setting the position correctly.
1 PM

XC Skiing (Skate) 24:10 [2] 4.2 km (5:45 / km) +112m 5:05 / km

Quite an easy session this afternoon. Focusing on cornering and uphill.

Tuesday Dec 5, 2017 #

7 AM

Running on Paths 32:21 intensity: (7:50 @1) + (19:00 @2) + (5:31 @3) 3.83 km (8:27 / km) +91m 7:33 / km
ahr:138 max:160

Morning mobility.
10 AM

XC Skiing (Classic) 1:00:31 intensity: (5:00 @0) + (10:00 @1) + (7:00 @2) + (35:31 @3) + (3:00 @4) 9.89 km (6:07 / km) +253m 5:25 / km
ahr:142 max:164

Morning classic ski. A longish slow loop around Skeikampen.
2 PM

XC Skiing (Classic) 24:40 intensity: (3:00 @1) + (12:00 @2) + (9:40 @3) 3.51 km (7:02 / km) +12m 6:55 / km
ahr:130 max:155

A classic technique session as a warm up for intervals.

XC Skiing (Classic) 35:43 intensity: (43 @2) + (5:00 @3) + (20:00 @4) + (10:00 @5) 8.35 km (4:17 / km) +157m 3:55 / km
ahr:162 max:187

Classic intervals 10x approx 400m. The majority going up hill then a about 100m of flat off the top. Ski back down recovery. Hard work.

XC Skiing warm up/down 18:18 intensity: (7:00 @2) + (11:18 @3) 1.88 km (9:45 / km) +57m 8:28 / km
ahr:149 max:177

Warm down back to the cars.

Monday Dec 4, 2017 #

8 AM

Running on Paths 35:04 intensity: (5:00 @1) + (25:00 @2) + (5:04 @3) 3.83 km (9:09 / km) +97m 8:08 / km
ahr:130 max:152 shoes: Asis Hyper Speed 2

Morning mobility run.
9 AM

XC Skiing (Skate) 39:23 intensity: (7:00 @1) + (15:00 @2) + (5:00 @3) + (8:23 @4) + (4:00 @5) 4.11 km (9:35 / km) +40m 9:09 / km
ahr:134 max:174

Loops on the ranges. A few short and a couple of long combis. Shooting fairly well for most of it.

XC Skiing (Skate) 1:05:34 intensity: (5:00 @1) + (23:00 @2) + (19:00 @3) + (10:00 @4) + (8:34 @5) 9.58 km (6:51 / km) +109m 6:29 / km
ahr:147 max:178

Skate technique session. The majority of the session was focusing on double and single dance, finishing with a bit of hill technique.
2 PM

XC Skiing (Skate) 12:58 intensity: (2:00 @1) + (3:00 @2) + (7:58 @4) 1.97 km (6:35 / km) +48m 5:52 / km
ahr:140 max:167

Warm up for a interval session.

XC Skiing (Skate) 41:06 intensity: (15:00 @2) + (5:06 @3) + (11:00 @4) + (10:00 @5) 5.73 km (7:11 / km) +186m 6:11 / km
ahr:155 max:184

Intervals. 30mins of reps up a hill with 2mins recovery.
Followed by 11 short sprints.

XC Skiing 4:04 intensity: (1:04 @1) + (1:00 @2) + (2:00 @4) 0.94 km (4:20 / km) +12m 4:04 / km
ahr:156 max:171

A very short warm down.

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