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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AG

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  running3 1:42:22 11.22(9:07) 18.06(5:40) 94
  running in the terrain1 58:12 4.72(12:20) 7.6(7:40) 466
  orienteering2 49:11 5.02(9:47) 8.09(6:05) 20017 /19c89%
  core and strength1 22:06
  Total4 3:51:51 20.97 33.75 76017 /19c89%
  [1-5]4 3:17:20

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

12 PM

running in the terrain 58:12 intensity: (50:20 @1) + (7:52 @2) 7.6 km (7:40 / km) +466m 5:52 / km
shoes: VJ sticky

core and strength (i mellom løpinga) 22:06 intensity: (17:38 @0) + (4:28 @1)
shoes: VJ sticky

Friday Oct 7, 2016 #

4 PM

running 1:19:43 intensity: (13:43 @0) + (22:23 @1) + (11:59 @2) + (16:40 @3) + (14:58 @4) 14.28 km (5:35 / km) +61m 5:28 / km
ahr:135 max:165 shoes: Inov 8 x talon 212 (2015)

Terskelintervaller med friidrettsgruppa.
Oppvarming, drill, 3 stigningsløp. 8 x 1000 m, 5 stigningsløp. Nedjogging.

Thursday Oct 6, 2016 #

7 PM

running warm up/down 5:53 intensity: (12 @0) + (4:03 @1) + (1:38 @2) 1.02 km (5:44 / km) +6m 5:35 / km
ahr:121 max:139 shoes: VJ supra 2015

orienteering (natt trening) 27:06 intensity: (6 @0) + (51 @1) + (13:14 @2) + (10:03 @3) + (2:52 @4) 3.25 km (8:21 / km) +126m 6:59 / km
ahr:147 max:163 shoes: VJ supra 2015

Merka at det var den første nattøkta for i år. Fant ikke helt flyten.

Tuesday Oct 4, 2016 #

Note
(rest day)

Reisedag

Monday Oct 3, 2016 #

8 AM

running warm up/down 10:30 intensity: (1:24 @0) + (4:35 @1) + (3:56 @2) + (35 @3) 1.85 km (5:40 / km) +7m 5:34 / km
ahr:121 max:155 shoes: Inov 8 x talon 212 (2015)

orienteering race (sprint) 22:05 intensity: (17 @0) + (16 @1) + (6 @2) + (8:32 @3) + (12:54 @4) *** 4.84 km (4:34 / km) +74m 4:14 / km
ahr:153 max:164 spiked:17/19c shoes: Inov 8 x talon 212 (2015)

Tapte litt tid i starten på å se etter en kortere variant til 1. og 2. post - men man måtte bare løpe rundt der.
Tapte tid på 1., 2. og 4. post, etter det løp jeg bra.

running warm up/down 6:16 intensity: (1:11 @0) + (2:37 @1) + (2:28 @2) 0.91 km (6:55 / km) +20m 6:14 / km
ahr:117 max:134 shoes: Inov 8 x talon 212 (2015)

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