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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: stig of the dump

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  Road Running8 8:15:30 66.83(7:25) 107.55(4:36)
  Orienteering5 7:02:00 32.72(12:54) 52.65(8:01)11 /11c100%
  Gravel running6 5:30:07 44.03(7:30) 70.86(4:40)
  biking4 4:35:00
  strength8 4:24:00
  Trail Running3 3:56:30 26.57(8:54) 42.76(5:32)
  Streching2 18:00
  Total31 34:01:07 170.14 273.8211 /11c100%
  [1-5]23 29:19:07

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Saturday Dec 31, 2016 #

12 PM

Road Running warm up/down 18:00 [1] 3.9 km (4:37 / km)
shoes: nike P31 B/W

Gravel running intervals 30:00 intensity: (12:30 @1) + (7:00 @3) + (6:30 @4) + (4:00 @5) 7.6 km (3:57 / km)
shoes: nike P31 B/W

4X1km
3:25-22-14-07 with 90's recovery.

Followed by
4X1mins

Felt shit but the legs we're turning OK.

Gravel running warm up/down 16:00 [1] 3.0 km (5:20 / km)
shoes: nike P31 B/W

Friday Dec 30, 2016 #

8 PM

biking (rolling) 1:40:00 [1]

Needs be

Thursday Dec 29, 2016 #

10 AM

strength (redcord) 22:00 [0]

5 PM

Road Running warm up/down 15:00 [1] 3.2 km (4:41 / km)
shoes: nike P31 B/W

Gravel running tempo 45:07 [2] 12.0 km (3:46 / km)
shoes: nike P31 B/W

Nice marathon pace run in to losby. Try to hold the pace between 3:45-50.
Felt good the whole way.

Gravel running warm up/down 15:00 [1] 2.8 km (5:21 / km)
shoes: nike P31 B/W

Wednesday Dec 28, 2016 #

10 AM

Gravel running 39:00 [1] 8.24 km (4:44 / km)
shoes: nike P31 B/W

8 PM

Gravel running 1:11:00 [1] 14.1 km (5:02 / km)
shoes: nike P31 B/W

Very easy day out today. Just ticking over. Flat in the morning then hilly this evening.

Tuesday Dec 27, 2016 #

1 PM

Orienteering long (Fetsund) 1:45:00 [3] *** 15.16 km (6:56 / km)
spiked:11/11c

Long legs was sexy out there nice time of year to be out there.
9 PM

strength (redcord) 30:00 [0]

Monday Dec 26, 2016 #

2 PM

Trail Running warm up/down 16:00 intensity: (14:30 @1) + (1:30 @4) 3.12 km (5:08 / km)
shoes: Asics Gel Fuji Renagade 2

Trail Running race (Lion's stubben TT) 17:30 [5] 3.6 km (4:52 / km)
shoes: Asics Gel Fuji Renagade 2

Trying a new fatness test loop. Trying to set a bench mark, maybe went a bit too hard at the start. But a good time to try beat in a few weeks weather permitting.
C • fatness 3

Trail Running warm up/down 12:00 [1] 2.35 km (5:06 / km)
shoes: Asics Gel Fuji Renagade 2

Sunday Dec 25, 2016 #

8 PM

biking (rolling) 45:00 [1]

Saturday Dec 24, 2016 #

1 PM

Gravel running long (hilly) 1:33:00 [1] 20.07 km (4:38 / km)

From Bjørndalen parking- lindeberg- nøklevann- mariholtet- Bjørndalen. Tough the last few km up that's coz of the tough climb from mariholtet.
Holding avg pace under 3:40 pretty much the whole way.

Friday Dec 23, 2016 #

8 PM

biking 20:00 [1]

biking (rolling) 50:00 intensity: (35:00 @1) + (10:00 @2) + (5:00 @3)

3-2-1's

biking 10:00 [1]

Thursday Dec 22, 2016 #

9 PM

strength (redcord) 30:00 [0]

Monday Dec 19, 2016 #

8 PM

biking (rolling) 50:00 [1]

Sunday Dec 18, 2016 #

10 AM

Trail Running long 1:56:00 [1] 18.15 km (6:23 / km)

Saturday Dec 17, 2016 #

10 AM

Gravel running warm up/down 11:00 [1] 1.62 km (6:47 / km)

Orienteering intervals 1:15:00 intensity: (24:00 @1) + (51:00 @3) 9.5 km (7:54 / km)

Tough long of intervals with nico in Østmarka. Feeling good and orienteering proper good like. Good long rest periods running between the intervals.

Gravel running warm up/down 10:00 [1] 1.43 km (7:00 / km)

Friday Dec 16, 2016 #

9 PM

strength (redcord) 50:00 [0]

Thursday Dec 15, 2016 #

6 PM

Orienteering (night) 1:26:00 [1] 10.64 km (8:05 / km)

Tio tåg with nico. Good terrain and was orienteering well.

Wednesday Dec 14, 2016 #

8 PM

Road Running warm up/down 17:00 [1] 3.66 km (4:39 / km)
shoes: nike P31 B/W

Road Running 32:00 intensity: (8:00 @1) + (18:00 @3) + (6:00 @4) 8.0 km (4:00 / km)
shoes: nike P31 B/W

2km up
1km down
2km up
1km down.

2km up hill 30x30's

Road Running warm up/down 20:00 [1] 3.9 km (5:08 / km)
shoes: nike P31 B/W

Streching 8:00 [0]

Tuesday Dec 13, 2016 #

8 PM

Road Running 1:02:00 [1] 12.24 km (5:04 / km)
shoes: nike P31 B/W

Very easy around the ski track.

Streching 10:00 [0]

Monday Dec 12, 2016 #

5 AM

strength (redcord) 32:00 [0]

6 PM

Road Running 19:00 [1] 3.85 km (4:56 / km)
shoes: nike P31 B/W

Road Running (progression ) 49:30 intensity: (15:00 @1) + (15:00 @2) + (10:00 @3) + (9:30 @4) 12.6 km (3:56 / km)
shoes: nike P31 B/W

Road Running 25:00 [1] 5.14 km (4:52 / km)
shoes: nike P31 B/W

Saturday Dec 10, 2016 #

8 PM

strength (redcord) 40:00 [0]

Thursday Dec 8, 2016 #

6 PM

Orienteering (night) 1:14:00 [1] 8.25 km (8:58 / km)

Tuesday Dec 6, 2016 #

3 PM

Road Running 1:38:00 [1] 20.2 km (4:51 / km)

A very slow run home from the festningen

Monday Dec 5, 2016 #

6 PM

Road Running warm up/down 17:00 [1] 3.41 km (4:59 / km)
shoes: nike P31 B/W

Road Running 50:00 intensity: (20:00 @1) + (15:00 @2) + (10:00 @3) + (5:00 @4) 12.4 km (4:02 / km)
shoes: nike P31 B/W

Road Running warm up/down 24:00 [1] 5.0 km (4:48 / km)
shoes: nike P31 B/W

Sunday Dec 4, 2016 #

12 PM

strength (redcord) 30:00 [0]

Saturday Dec 3, 2016 #

10 AM

Orienteering warm up/down (Line ) 22:00 [1] 1.26 km (17:28 / km)

Orienteering 55:00 intensity: (30:00 @2) + (25:00 @3) 7.24 km (7:36 / km)

Lol super Saturday. Good technical good speed as well just got tired the last 10mins.

Orienteering warm up/down 5:00 [1] 0.6 km (8:20 / km)

Friday Dec 2, 2016 #

5 AM

strength (redcord) 30:00 [0]

8 PM

Road Running 49:00 [1] 10.05 km (4:53 / km)
shoes: nike P31 B/W

Thursday Dec 1, 2016 #

7 PM

Trail Running (hilly) 1:15:00 [1] 15.54 km (4:50 / km)
shoes: nike P31 B/W

Nice run around bråteskogen. Just enjoying the old school dance music.

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