Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: stig of the dump

In the 31 days ending Jan 31, 2013:

activity	#	time	miles		km		+m
Road Running	19	16:20:40	93.03		149.71
biking	11	9:15:00	21.13		34.0
Trail Running	6	7:57:00	48.95	(9:45)	78.77	(6:03)
strength	7	6:01:00
X-Country skiing	3	4:44:00	35.07	(8:06)	56.44	(5:02)
Orienteering	4	3:59:00	22.38	(10:41)	36.01	(6:38)
X-Trainer	2	2:20:00
Strides & Drills	1	5:00
Total	44	50:41:40	220.54		354.93

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Thursday Jan 31, 2013 #

7 PM

Road Running 19:00 [1]

From NT to Bis

Road Running (TR=3) 30:00 [2]

@3:40 Pace, felt fresh and ws easy but just to crowed in bis.

Road Running warm up/down 8:00 [1]

Wednesday Jan 30, 2013 #

5 AM

biking (TR=2) 45:00 [1]

Bit soul destroying again.

6 PM

Road Running 11:00 [1] 2.29 km (4:48 / km)

Road Running (TR=4) 37:00 [3] 9.03 km (4:06 / km)

Round nebben, then up to skjettenbyen then skjetten then over to bråteskogen.

Pace was good round nebben then it was up hill all the was then.

Road Running 3:00 [4] 0.9 km (3:20 / km)

Then a last 3mins at i4 round the snowy lysløper

Road Running warm up/down 11:00 [1] 2.14 km (5:08 / km)

Tuesday Jan 29, 2013 #

6 PM

Road Running 7:00 [1] 1.17 km (5:59 / km)

Up to the gym.

X-Trainer (TR=3) 1:00:00 [1]

JUst one of them days and the training needed doing.

X-Trainer 10:00 [2]

X-Trainer 10:00 [1]

Road Running 6:00 [1] 1.13 km (5:19 / km)

Monday Jan 28, 2013 #

5 AM

biking (TR=3) 40:00 [1]

5 PM

Road Running warm up/down 6:00 [1] 1.3 km (4:37 / km)

Road Running (TR=5) 32:00 [3] 8.0 km (4:00 / km)

Around groruddallan,
3-2-1 X 6

Felt good just a bit rough uder foot by the river.

Road Running warm up/down 7:00 [1] 1.31 km (5:21 / km)

6 PM

strength (TR=2) 45:00 [1]

LOL's Strength, and some map work over obsticals.

Sunday Jan 27, 2013 #

10 AM

Trail Running long (TR=3) 2:30:00 [1] 23.14 km (6:29 / km)

Roughly the same route as last week but some longer loops. Was quite tired the last 3 km.

Saturday Jan 26, 2013 #

10 AM

Orienteering 5:00 [1] 0.8 km (6:15 / km)

Orienteering (TR=5) 1:01:00 [2] 7.96 km (7:40 / km)

Orienteering in pairs both hang 1 control then you collect theres then meet at the next control. Pritty cosistant the hole way.

3 PM

Trail Running 9:00 [1] 1.64 km (5:29 / km)

Orienteering (TR=5) 23:00 [3] 3.8 km (6:03 / km)

Contor only loop, pritty solid performace.

Orienteering (TR=5) 19:00 [3] 3.13 km (6:04 / km)

loop with everything on it. Was pritty easy after the contor only.

Trail Running warm up/down 9:00 [1] 1.67 km (5:23 / km)

Friday Jan 25, 2013 #

6 PM

Road Running warm up/down 28:00 [1] 3.2 km (8:45 / km)

Orienteering (TR=5) 1:06:00 [3] 8.93 km (7:23 / km)

Haldens night cup

Was good to get away from the cold and snow in Oslo, flet pritty tired after the intervals last night.

Thursday Jan 24, 2013 #

5 AM

biking (TR=3) 30:00 [1]

7 PM

Road Running 25:00 [1]

From NT to Bis then around in there,

Road Running intervals (TR=4) 43:00 [3] 8.5 km (5:04 / km)

2laps x 2
3laps x 2
2laps x 2
1lap x 2

So roughly 8.5 or so. Felt ok nothing special tonight.

Road Running warm up/down 13:00 [1]

Wednesday Jan 23, 2013 #

6 PM

biking (TR=3) 1:50:00 [1]

Again not fancying going out in the cold.

Tuesday Jan 22, 2013 #

5 AM

biking (TR=3) 45:00 [1]

Totaly soul destroying this mo.

6 PM

X-Trainer warm up/down 10:00 [1]

X-Trainer intervals (TR=4) 36:00 [3]

3mins i2- 2mins i3- 1min i4 x 6

After being outside in -16 most of the day on the biulding site, just could find the motivation to training outside.
Felt good then in the first 2 sets then wavered on the 3 then got a 2nd wind and felt good again.

X-Trainer warm up/down 14:00 [1]

Monday Jan 21, 2013 #

5 AM

biking (TR=3) 45:00 [1]

5 PM

Road Running (TR=3) 35:00 [1] 5.73 km (6:06 / km)

With Stiener around kalbakken.

strength (TR=2) 45:00 [1]

Was totaly not woth while tonight except for the indoor orienteering.

Sunday Jan 20, 2013 #

9 AM

Trail Running (TR=3) 2:06:00 [1] 21.37 km (5:54 / km)

Prity much the same route as last sunday plus a extra loop at the end. Felt good enough the hole way.

Saturday Jan 19, 2013 #

5 PM

Trail Running warm up/down 12:00 [1] 1.98 km (6:04 / km)

With Jostein on the trails at bygdøy.

Orienteering (TR=3) 1:05:00 [3] 11.39 km (5:42 / km)

Night training at bygdøy. Tried to run pritty hard, orienteering well. Would say it was the most relevant training but some of it was very good training for some of the races this year, minus the snow.

Friday Jan 18, 2013 #

Note
(rest day)

Thursday Jan 17, 2013 #

7 PM

Road Running 26:00 [1]

Road Running intervals (TR=5) 36:00 [4]

4laps(2.2k'ish)-1km-1lap X 2

Down in bish, felt good and going well.

Road Running warm up/down 9:00 [1]

Wednesday Jan 16, 2013 #

4 PM

strength (TR=5) 50:00 [1]

Redcord.

Tuesday Jan 15, 2013 #

4 PM

Road Running warm up/down 10:00 [1] 2.13 km (4:42 / km)

Road Running (TR=4) 32:00 [2] 8.08 km (3:58 / km)

Round nebben then lillestrom, felt ok but was hard to get the pace faster. I felt that the snow and ice was the cause of this, plus the twists and turns over and under the roads.

Road Running (recovery) 2:00 [1]

Strides & Drills (Strides) 5:00 [4]

25'secs X 25'secs

Road Running warm up/down 8:00 [1] 1.38 km (5:48 / km)

Monday Jan 14, 2013 #

6 PM

strength (TR=2/3) 1:21:00 [1]

Lols strength and spnest, first halv was real good then the 2nd was not so relevent.

Sunday Jan 13, 2013 #

9 AM

X-Country skiing (TR=4) 2:21:00 [1] 30.0 km (4:42 / km)

Out over the plataue with mathais and jansi. Felt good till the last 4km then was proper tired, but worth it!!!!!

Saturday Jan 12, 2013 #

10 AM

Road Running (TR=3) 30:00 [1] 4.95 km (6:04 / km)

With elin ans Siri K up to the ski-O Arena.

Road Running (TR=5) 35:00 [3] 9.08 km (3:51 / km)

4-2-1 mins i2-i3-i4

Felt good, but tired near the end.

Road Running warm up/down 12:00 [1] 2.16 km (5:33 / km)

3 PM

X-Country skiing (TR=4) 1:23:00 [1] 15.8 km (5:15 / km)

Skeikampen rundt, with mathais was proper nice out like. Felt ok aswell but got tired by the end.

Friday Jan 11, 2013 #

6 PM

X-Country skiing (TR=3) 1:00:00 [2] 10.64 km (5:38 / km)

From the hotel with ingvild.

Road Running 11:00 [1] 2.25 km (4:53 / km)

Thursday Jan 10, 2013 #

5 AM

biking (TR=3) 40:00 [1]

6 PM

Road Running (TR=3) 26:00 [1]

From NT till Bish then around there with the guys.

Road Running intervals (TR=5) 32:40 [4] 6.0 km (5:27 / km)

6 by a 1.1ish km,

Wit the krets but basically lol and fossum. All intervals on 3:25 bar 1 and theat was 3:27, just to many people in the track tonight.

Road Running warm up/down 22:00 [1]

Wednesday Jan 9, 2013 #

4 PM

Road Running 1:23:00 [1] 17.81 km (4:40 / km)

Up to marikollen then back over the pass, TR=3

Tuesday Jan 8, 2013 #

5 AM

biking (TR=2) 45:00 [1]

5 PM

Road Running warm up/down 15:00 [1] 3.25 km (4:37 / km)

Road Running (Icey) 45:00 [3] 11.0 km (4:05 / km)

3-4-5-6-5-4-3 min's with 2min running recovery.

Flet pritty good, just real icey on the bends. TR=5

Road Running warm up/down 10:00 [1] 1.8 km (5:33 / km)

Monday Jan 7, 2013 #

4 PM

Trail Running (TR=4) 50:00 [1] 8.69 km (5:45 / km)

Over skjetten kollen to elins job at stovner.

strength (Red Cord) 45:00 [1]

TR=2

Sunday Jan 6, 2013 #

10 AM

Trail Running 2:01:00 [1] 20.28 km (5:58 / km)

Over gjelleråsen and back over skjetten kollen, felt tired before but got in to it, but felt tired again the last 30mins. TR=4

Saturday Jan 5, 2013 #

10 AM

Road Running warm up/down (Indoor) 15:00 [1]

Road Running intervals (TR=5) 26:00 [4]

2k-1k-2k-1k at 3:15pace

Real enjoyed this today, and pace was ok. The 2k were a little longer thou but its hard to know.

Road Running warm up/down (Indoor) 10:00 [1]

4 PM

Road Running (Recovery) 32:00 [1] 7.36 km (4:21 / km)

TR=3

Friday Jan 4, 2013 #

5 AM

biking 40:00 [1]

TR=3

6 AM

Road Running 11:00 [1]

strength (TR=2) 50:00 [1]

Road Running 7:00 [1]

Home with elin

Thursday Jan 3, 2013 #

5 AM

biking (Spinning) 40:00 [1]

TR=3

6 PM

Road Running warm up/down 10:00 [1] 2.12 km (4:43 / km)

Road Running 36:00 [3] 9.6 km (3:45 / km)

i2-i3-i4-i2-i3-i4 changing every 3mins.
TR=5

Felt good but got tired near the end. Running conditions were not so good after the snow last night.

Road Running warm up/down 10:00 [1] 1.62 km (6:10 / km)

Wednesday Jan 2, 2013 #

5 PM

strength 45:00 [1]

TRAININ RATING=2

Was dull today.

Tuesday Jan 1, 2013 #

10 AM

biking (Road) 1:15:00 [1] 34.0 km (2:12 / km)

Getting out to burn some of last night off.

C • Good: No leg trouble. 2

4 PM

Road Running warm up/down 5:00 [1] 1.1 km (4:33 / km)

Road Running (Proggression) 20:00 [1] 4.95 km (4:02 / km)

Road Running (Proggression) 15:00 [2] 4.0 km (3:45 / km)

Road Running (Progression) 10:00 [3] 2.8 km (3:34 / km)

Felt good all the way, the last burn up round york before hitting the skiing.

Road Running warm up/down 8:00 [1] 1.57 km (5:06 / km)

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