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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silje

In the 7 days ending Jul 12:

activity # timemileskm+m
  Orienteering9 8:53:15 35.86(14:52) 57.72(9:14) 1250
  Running3 1:25:04 6.38(13:20) 10.27(8:17) 90
  Strength2 50:00
  Sprint orienteering1 18:01 2.5(7:13) 4.02(4:29) 40
  Mobility/Balance2 10:00
  Streching1 10:00
  Total12 11:46:20 44.74 72.01 1380
  [1-5]10 9:12:11

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MoTuWeThFrSaSu

Sunday Jul 12 #

9 AM

Orienteering 44:28 intensity: (17:12 @0) + (25:04 @1) + (1:25 @2) + (47 @3) 3.81 km (11:40 / km) +176m 9:28 / km
ahr:135 max:166

Camp Nord-Østerdal #10

Saturday Jul 11 #

9 AM

Orienteering 1:29:30 intensity: (16:13 @0) + (27:22 @1) + (14:04 @2) + (31:51 @3) 9.41 km (9:31 / km) +173m 8:43 / km
ahr:156 max:192

Camp Nord-Østerdal #8

4 PM

Orienteering 53:32 intensity: (5:54 @0) + (38:32 @1) + (7:03 @2) + (2:03 @3) 5.39 km (9:55 / km) +127m 8:53 / km
ahr:145 max:171

Camp Nord-Østerdal #9

Friday Jul 10 #

9 AM

Orienteering 59:58 intensity: (53:00 @1) + (5:17 @2) + (1:41 @3) 5.79 km (10:21 / km) +146m 9:12 / km
ahr:144 max:170

Camp Nord-Østerdal #7

Running warm up/down 14:30 [1] 1.6 km (9:04 / km) +50m 7:50 / km

6 PM

Strength 20:00 [0]

Streching 10:00 [0]

Mobility/Balance 5:00 [0]

Thursday Jul 9 #

9 AM

Orienteering 1:22:13 intensity: (12:52 @0) + (17:03 @1) + (13:32 @2) + (34:09 @3) + (4:37 @4) 9.16 km (8:58 / km) +116m 8:26 / km
ahr:164 max:198

Camp Nord-Østerdal #5

4 PM

Orienteering 42:11 intensity: (1:13 @0) + (32:34 @1) + (6:35 @2) + (1:49 @3) 5.06 km (8:20 / km) +123m 7:26 / km
ahr:150 max:169

Camp Nord-Østerdal #6

Wednesday Jul 8 #

9 AM

Orienteering 1:11:13 intensity: (9:12 @0) + (58:38 @1) + (1:59 @2) + (1:24 @3) 8.05 km (8:51 / km) +135m 8:10 / km
ahr:141 max:170

Camp Nord-Østerdal #4

6 PM

Strength 30:00 [0]

Mobility/Balance 5:00 [0]

Tuesday Jul 7 #

9 AM

Orienteering 35:19 intensity: (13:19 @3) + (22:00 @4) 5.0 km (7:04 / km) +132m 6:14 / km
ahr:153 max:189

Camp Nord-Østerdal #2 Middle distance:



Cool and challenging terrain, and difficult to find a good flow and pace technically. Used the yellow reentrances and depressions as well as marshes to simplify, but still very challenging into the controls and also on legs without any of these yellow/marshes. Several small mistakes (15-25s) and three a bit bigger (30-60s).

Running warm up/down 41:00 intensity: (5:00 @0) + (25:30 @1) + (10:30 @2) 4.42 km (9:17 / km) +20m 9:04 / km

4 PM

Sprint orienteering 18:01 intensity: (17:12 @3) + (49 @4) 4.02 km (4:29 / km) +40m 4:16 / km
ahr:151 max:196

Camp Nord-Østerdal #3 sprint in Røros:

Heavy legs after the middle distance, and a rather physical sprint. A lot of artificial fences made it difficult to see what was the best routechoice on each leg, but kind of easy to run the chosen route. Had the same course as the men, so also a long sprint.

Running warm up/down 29:34 intensity: (5:00 @0) + (19:37 @1) + (3:57 @2) + (1:00 @3) 4.25 km (6:57 / km) +20m 6:48 / km


Monday Jul 6 #

6 PM

Orienteering 54:51 intensity: (11:33 @0) + (37:59 @1) + (3:51 @2) + (1:28 @3) 6.03 km (9:05 / km) +123m 8:15 / km
ahr:143 max:175

Camp Nord-Østerdal #1

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