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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: wooders

In the 7 days ending Dec 3:

activity # timemileskm+m
  Orienteering3 4:17:02 20.78(12:22) 33.45(7:41) 983
  running8 4:14:05 31.9(7:58) 51.34(4:57) 663
  Orienteering (Night)2 2:31:41 13.06(11:37) 21.01(7:13) 542
  S+C1 12:00
  Drills1 5:00 0.25(20:07) 0.4(12:30)
  Total12 11:19:48 65.99 106.2 2188

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MoTuWeThFrSaSu

Sunday Dec 3 #

Orienteering 1:47:30 [2] 13.7 km (7:51 / km) +540m 6:33 / km
shoes: vj bold

Saturday Dec 2 #

Orienteering 1:12:42 [3] 9.0 km (8:05 / km) +220m 7:12 / km
shoes: vj bold

More skog more snow. Very nice area today. Took me the first 3 controls to get into the complex contour only section. Then once my head was in it ran really well through the corridor and normal o until the windows section. Not enough trust or confidence in my compass at the moment so struggled a lot with that and missed big. Nice relocation and finished off the course fine.

running warm up/down 12:03 [2] 2.21 km (5:27 / km) +21m 5:12 / km
shoes: vj bold

Wd with sponge and kris

Orienteering (Night) 1:00:03 [3] 7.91 km (7:35 / km) +230m 6:38 / km
shoes: vj bold

Friday Dec 1 #

10 AM

Orienteering 1:16:50 [2] 10.75 km (7:09 / km) +223m 6:29 / km
shoes: vj bold

Gloriously snowy skog . So beautiful out in the forest this morning.
WOC 2019 relevant apparently.
6 PM

running warm up/down 20:21 [2] 3.34 km (6:06 / km) +57m 5:37 / km
shoes: Nike zoom vomero 11

Slippy af around the streets of Oslo warming up for 3000m
Plus one lap inside.
7 PM

running race 9:24 [5] 3.0 km (3:08 / km)
shoes: Brooks Mach 18

Lillomarka and Fossum 3000m test on the indoor track at Bislett. Goes around the stands and is 544m long with some random ramps and just two lanes.
Pleased with a PB.

running warm up/down 15:00 [2] 2.1 km (7:09 / km)
shoes: Nike zoom vomero 11

Wd

Thursday Nov 30 #

6 PM

Orienteering (Night) 1:31:38 [3] 13.1 km (7:00 / km) +312m 6:15 / km
shoes: vj bold

Skoggy in Noggy. Glorious snowy night training in Oslo. Nice little train going with Songey, Kris, Robbie and Daneo. Started well but lost concentration and slowed down abit in the second half.
7 PM

S+C 12:00 [1]

Wednesday Nov 29 #

running 1:34:50 [2] 18.56 km (5:07 / km) +414m 4:36 / km
shoes: Nike zoom vomero 11

Easy with a good gang of boys. Had to go a bit slow in the middle as I was without a headtorch.

Tuesday Nov 28 #

7 AM

running 31:30 [3] 6.13 km (5:08 / km) +102m 4:45 / km
shoes: Nike zoom vomero 11

Prebreakfast. Yesterday was the first proper rest day (no swimming or spinning) for over a month and I couldn’t get to sleep until 2am last night.. not sure if the inactive day with just a walk to uni and back was the cause or not. Lovely morning anyhow.
5 PM

running warm up/down 25:14 [3] 5.28 km (4:47 / km) +29m 4:39 / km
shoes: Nike zoom vomero 11

to track with bayton and mycroft.
6 PM

Drills 5:00 [1] 0.4 km (12:30 / km)
shoes: Nike zoom vomero 11

running intervals 23:00 [4] 6.17 km (3:44 / km)
shoes: Nike zoom vomero 11

3 x 2km
6:36 [1:35]
6:38 [1:41]
6:33

running intervals 6:10 [4] 1.33 km (4:38 / km)
shoes: Nike zoom vomero 11

3 x 400m to finish
72 [78]
71 [79]
70
7 PM

running warm up/down 16:33 [2] 3.22 km (5:08 / km) +40m 4:50 / km
shoes: Nike zoom vomero 11

Cathedral Crawl

Monday Nov 27 #

Note
(rest day)

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