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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: stig of the dump

In the 7 days ending Nov 20, 2016:

activity # timemileskm+m
  Orienteering3 2:54:00 13.05(13:20) 21.0(8:17)
  Road Running3 2:53:00 24.23(7:08) 39.0(4:26)
  strength1 30:00
  Trail Running1 6:00 0.62(9:39) 1.0(6:00)
  Total7 6:23:00 37.9 61.0
  [1-5]6 5:53:00

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MoTuWeThFrSaSu

Sunday Nov 20, 2016 #

8 PM

Road Running 40:00 [1] 8.4 km (4:46 / km)
shoes: nike P31 B/W

Left and right around strømmen.

Saturday Nov 19, 2016 #

10 AM

Trail Running warm up/down 6:00 [1] 1.0 km (6:00 / km)

Orienteering (momentum ) 1:08:00 [2] 7.6 km (8:57 / km)

1 PM

Orienteering 27:00 [3] 4.7 km (5:45 / km)

Training race at Bygdøy. Good controlled pace just 2 mistakes. All in all a good technical training.

Thursday Nov 17, 2016 #

6 PM

Orienteering (night) 1:19:00 [1] 8.7 km (9:05 / km)

Tiotåg very easy recovery run with the young boys.

Wednesday Nov 16, 2016 #

5 PM

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

Road Running tempo (fartlek ) 36:00 intensity: (18:00 @1) + (4:00 @2) + (6:00 @3) + (8:00 @4) 8.6 km (4:11 / km)
shoes: nike P31 B/W

1min easy 1min hard 
1 min easy 1min hard
2 min easy 2 min hard 
3 min easy 2 min hard 

1 min easy 1 min hard
1min easy 1min hard 
2 min easy 2 min hard 
3 min easy 2 min hard

Road Running 9:00 [1] 1.6 km (5:37 / km)
shoes: nike P31 B/W

Tuesday Nov 15, 2016 #

9 PM

strength (redcord) 30:00 [0]

Monday Nov 14, 2016 #

6 PM

Road Running warm up/down 10:00 [1] 2.2 km (4:33 / km)
shoes: nike P31 B/W

Road Running (progression ) 1:03:00 intensity: (20:00 @1) + (20:00 @2) + (20:00 @3) + (3:00 @4) 15.0 km (4:12 / km)
shoes: nike P31 B/W

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