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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 31 days ending Dec 31, 2017:

activity # timemileskm+m
  XC Skiing39 56:49:39 298.14(11:26) 479.81(7:06) 8152
  Running on Paths19 9:41:35 37.53(15:30) 60.4(9:38) 1573
  Skiing (Downhill)1 53:39 12.62(4:15) 20.31(2:38) 3287
  Total55 67:24:53 348.29(11:37) 560.52(7:13) 13012
  [1-5]54 66:09:14

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Wednesday Dec 27, 2017 #

12 PM

Note
(injured)

Went alpine skiing and I have managed to mess up my knee. It is now quite swollen and limping while walking, but hoping a few days of rest will sort it out and I will be ready for the races.

Monday Dec 25, 2017 #

8 AM

XC Skiing (Classic) 3:33:47 intensity: (45:00 @1) + (2:00:00 @2) + (45:47 @3) + (3:00 @4) 39.55 km (5:24 / km) +682m 4:59 / km
ahr:126 max:153

Christmas day ski. Set out from the cabin quite early to avoid the crowds and this time decided to head East. We went over the ridge line and dropped down on to the flat area behind. Looped around a couple of lakes, spending a bit of time on an unpeisted track, ending up on the Birkebeiner route. Followed the track up hill and then turned right and followed the loop back to Sjusoen. I added in an extra little loop to try and get the distance up.

Sunday Dec 24, 2017 #

9 AM

XC Skiing (Classic) 2:59:46 intensity: (15:00 @1) + (1:09:46 @2) + (1:20:00 @3) + (15:00 @4) 34.97 km (5:08 / km) +520m 4:47 / km
ahr:136 max:166

Long ski on Christmas eve, decided to explore some of the tracks to the Noth that I haven't been on before, turned into a really picturesque ski around a few lakes.
4 PM

XC Skiing (Skate) 58:29 intensity: (5:00 @1) + (30:00 @2) + (29 @3) + (15:00 @4) + (8:00 @5) 6.85 km (8:32 / km) +69m 8:08 / km
ahr:127 max:168

A short session on the range, shooting fairly well just need to concentrate on setting up the position.

Friday Dec 22, 2017 #

7 AM

Running on Paths 39:11 intensity: (15:00 @1) + (12:00 @2) + (12:11 @3) 4.23 km (9:16 / km) +92m 8:21 / km
ahr:127 max:156 shoes: Asis Hyper Speed 2

Morning run and mobility.

XC Skiing (Classic) 2:56:15 intensity: (25:00 @1) + (1:00:00 @2) + (1:20:00 @3) + (11:15 @4) 27.24 km (6:28 / km) +381m 6:03 / km
ahr:126 max:157

A long classic on the final day before the team stop training for a short Christmas break. Really nice route around the lakes north of Sjusjoen.
1 PM

XC Skiing 57:38 intensity: (7:50 @1) + (15:50 @2) + (11:28 @3) + (15:50 @4) + (6:40 @5) 3.57 km (16:08 / km) +12m 15:51 / km
ahr:135 max:175

A bit of a fun session to finish off before Christmas.

Thursday Dec 21, 2017 #

6 AM

Running on Paths 33:39 intensity: (10:00 @1) + (18:00 @2) + (5:39 @3) 3.19 km (10:32 / km) +82m 9:20 / km
ahr:123 max:154

Morning mobility and jog.
9 AM

XC Skiing warm up/down (Skate) 19:43 intensity: (7:00 @1) + (9:43 @2) + (3:00 @3) 3.2 km (6:10 / km) +56m 5:40 / km
ahr:135 max:156

Warm up for an interval session.

XC Skiing intervals (Skate) 53:57 intensity: (5:00 @1) + (2:00 @3) + (31:00 @4) + (15:57 @5) 13.05 km (4:08 / km) +290m 3:43 / km
ahr:163 max:182

Intervals at Skei. Two laps of a 6.5km loop with 7mins between. This was brutal body gave up on me a little bit.

XC Skiing warm up/down (Classic) 46:36 intensity: (5:00 @1) + (25:00 @2) + (14:36 @3) + (2:00 @4) 7.09 km (6:34 / km) +172m 5:52 / km
ahr:137 max:168

A slow classic ski the opposite way around the interval loop for a bit of recovery.
3 PM

XC Skiing (Skate) 1:29:21 intensity: (33:00 @1) + (30:00 @2) + (12:00 @3) + (14:21 @4) 6.18 km (14:27 / km) +26m 14:09 / km
ahr:120 max:172

A session on the range, a few practises before a couple of fun bits.

Wednesday Dec 20, 2017 #

7 AM

Running on Paths 41:57 intensity: (18:07 @1) + (7:50 @2) + (16:00 @3) 4.18 km (10:02 / km) +85m 9:06 / km
ahr:125 max:152

Morning run and mobility.
10 AM

XC Skiing 1:23:40 intensity: (35:00 @1) + (19:00 @2) + (12:50 @3) + (16:50 @4) 5.09 km (16:25 / km) +20m 16:06 / km
ahr:120 max:162

Morning range session. Focusing on setting positions and then race pressure training.
2 PM

XC Skiing (Classic) 1:46:51 intensity: (15:00 @1) + (27:00 @2) + (38:40 @3) + (18:21 @4) + (7:50 @5) 10.69 km (10:00 / km) +231m 9:01 / km
ahr:122 max:173

Classic technique session, started with a bit of balance training, skiing through the deep snow and going over jumps. Aftyer nearly breaking my ribs we headed down the hill to do some uphill technique practise. Skied back to the cabin with Guy to get some extra distance.

Tuesday Dec 19, 2017 #

7 AM

Running on Paths 27:30 intensity: (5:50 @1) + (15:00 @2) + (6:40 @3) 2.24 km (12:15 / km) +76m 10:29 / km
ahr:119 max:144

Morning jog and mobility.
10 AM

XC Skiing (Skate) 2:08:05 intensity: (12:00 @1) + (35:00 @2) + (45:00 @3) + (36:05 @4) 20.75 km (6:10 / km) +557m 5:26 / km
ahr:135 max:165

A long skate around Skeikampen, the conditions were not the best very icy but also very warm. Striped down to shorts until the top of the hill, there was an excellent decent for the next 5km, back to the main centre. To finish off we did a shirt loop in the valley.
3 PM

XC Skiing (Skate) 1:23:10 intensity: (10:00 @1) + (25:00 @2) + (30:00 @3) + (13:10 @4) + (5:00 @5) 8.61 km (9:39 / km) +83m 9:13 / km
ahr:123 max:168

an afternoon/evening range session. Quite a few short loops practising routine followed by some slightly longer loops to push up the heart rate. Shooting seemed to go quite well.

Monday Dec 18, 2017 #

6 AM

Running on Paths 28:43 intensity: (15:00 @1) + (7:00 @2) + (6:43 @3) 2.48 km (11:34 / km) +80m 9:58 / km
ahr:119 max:153 shoes: Asis Hyper Speed 2

Morning run and drills.
10 AM

XC Skiing (Classic) 21:05 intensity: (12:00 @1) + (5:00 @2) + (4:05 @3) 3.51 km (6:00 / km) +65m 5:30 / km
ahr:145 max:168

Warm up at Skei in preparation for a 10km time trial.

XC Skiing (Skate) 35:44 intensity: (7:00 @3) + (15:00 @4) + (13:44 @5) 10.3 km (3:28 / km) +136m 3:15 / km
ahr:166 max:182

10km time trial. A tough loop around a lake near Skei. Hard work but happy with my time, about 4 mins faster than last year.

Running on Paths warm up/down 11:43 intensity: (5:00 @2) + (6:43 @3) 2.04 km (5:44 / km) +41m 5:13 / km
ahr:137 max:151 shoes: Asis Hyper Speed 2

12 PM

XC Skiing (Skate) 1:16:50 intensity: (5:00 @1) + (25:00 @2) + (35:00 @3) + (11:50 @4) 9.01 km (8:32 / km) +120m 8:00 / km
ahr:139 max:167

Afternoon skate practise, focusing on double dance and paddling.

Saturday Dec 16, 2017 #

7 AM

Running on Paths 29:14 [1] 3.12 km (9:23 / km) +81m 8:18 / km
shoes: Asis Hyper Speed 2

Morning run and drills.
9 AM

XC Skiing (Classic) 2:17:41 [3] 24.17 km (5:42 / km) +420m 5:15 / km

Classic ski. Over to Nordseter, where I met up with Ralph and Cherry, then a lovely loop around a lake to the north and then back to Sjusjøen.
12 PM

XC Skiing (Skate) 1:05:59 [2] 5.39 km (12:15 / km) +42m 11:48 / km

Loops on the range.

XC Skiing (Skate) 38:59 [4] 5.68 km (6:52 / km) +118m 6:13 / km

A warm up followed by a short relay with a little bit of shooting, good fun and interesting to see how my shooting is with a pulse rate.

Friday Dec 15, 2017 #

10 AM

Skiing (Downhill) 53:39 [0] 20.31 km (2:38 / km) +3287m 1:28 / km

A fun day of Alpine skiing as a bit of a break.

Thursday Dec 14, 2017 #

6 AM

Running on Paths 32:13 [2] 2.91 km (11:03 / km) +72m 9:50 / km
shoes: Asis Hyper Speed 2

Morning running session.
9 AM

XC Skiing 1:22:41 [1] 3.58 km (23:06 / km) +12m 22:44 / km

Session on the range doing short loops and practising standing shoots.

Heart rate monitor seems to have stopped working.
10 AM

XC Skiing (Skate) 17:20 [2] 2.55 km (6:47 / km) +52m 6:10 / km

Quick warm up around the flat part of the track.

XC Skiing (Skate) 32:21 [3] 6.36 km (5:05 / km) +234m 4:18 / km

Intervals session on the track down at the range. 5 x 1. 2k finishing on a very large hill. Completely disgusting.

XC Skiing 10:14 [1] 1.5 km (6:51 / km) +15m 6:31 / km

A nice longer warm down.

Wednesday Dec 13, 2017 #

7 AM

Running on Paths 30:06 intensity: (7:00 @1) + (16:00 @2) + (7:06 @3) 2.78 km (10:49 / km) +81m 9:27 / km
ahr:130 max:158 shoes: Asis Hyper Speed 2

Morning run.
9 AM

XC Skiing (Classic) 1:44:39 intensity: (11:39 @1) + (40:00 @2) + (49:00 @3) + (4:00 @4) 18.94 km (5:31 / km) +332m 5:05 / km
ahr:139 max:161

A long morning classic. So cold this morning, ended up getting brain freeze on the long decent.
2 PM

XC Skiing (Skate) 1:45:00 intensity: (15:00 @0) + (15:00 @1) + (35:00 @2) + (25:00 @3) + (15:00 @4) 6.5 km (16:09 / km) +46m 15:36 / km
ahr:116 max:157

Range session, focusing on prone shooting.

Tuesday Dec 12, 2017 #

6 AM

Running on Paths 27:50 intensity: (19:00 @1) + (4:00 @2) + (4:50 @3) 2.02 km (13:47 / km) +70m 11:45 / km
ahr:123 max:156 shoes: Asis Hyper Speed 2

Morning jog
8 AM

XC Skiing warm up/down (Skate) 28:05 intensity: (8:00 @1) + (5:00 @2) + (11:00 @3) + (4:05 @4) 3.08 km (9:07 / km) +29m 8:43 / km
ahr:133 max:165

XC Skiing race 48:01 intensity: (4:00 @3) + (20:00 @4) + (24:01 @5) 14.56 km (3:18 / km) +198m 3:05 / km
ahr:177 max:185

15km Skate time trial. I was the last man off so chasing the others all the way. This was disgustingly hard work, body completely died on the final up hill.
1 PM

XC Skiing (Classic) 1:06:13 intensity: (7:50 @1) + (8:23 @2) + (50:00 @3) 9.56 km (6:55 / km) +225m 6:12 / km
ahr:136 max:160

A casual classic ski to try and recover a little, up to a nice view point and back down.

Monday Dec 11, 2017 #

6 AM

Running on Paths 24:00 intensity: (8:00 @1) + (12:00 @2) + (4:00 @3) 2.31 km (10:23 / km) +74m 8:57 / km
ahr:94 max:149 shoes: Asis Hyper Speed 2

XC Skiing (Skate) 1:01:00 intensity: (13:00 @1) + (15:00 @2) + (29:00 @3) + (4:00 @4) 8.13 km (7:30 / km) +76m 7:10 / km
ahr:126 max:164

Skate technique. Mostly focusing on double dance.
1 PM

XC Skiing (Skate) 56:32 intensity: (9:00 @1) + (15:32 @2) + (22:00 @3) + (10:00 @4) 5.66 km (9:59 / km) +119m 9:02 / km
ahr:132 max:169

Afternoon skate technique session. Focusing on paddling and changing arms while climbing the hill.
2 PM

XC Skiing (Skate) 45:48 intensity: (10:00 @1) + (13:00 @2) + (9:00 @3) + (10:00 @4) + (3:48 @5) 5.94 km (7:43 / km) +62m 7:20 / km
ahr:134 max:168

Loops on the range.

Saturday Dec 9, 2017 #

9 AM

Running on Paths 22:09 intensity: (10:00 @2) + (12:09 @3) 1.6 km (13:53 / km) +51m 11:59 / km
ahr:127 max:157 shoes: Asis Hyper Speed 2

Morning jog. A slightly sorter one than normal.
10 AM

XC Skiing (Skate) 1:22:37 intensity: (10:00 @1) + (23:00 @2) + (29:00 @3) + (15:37 @4) + (5:00 @5) 17.71 km (4:40 / km) +271m 4:20 / km
ahr:143 max:175

A lunch time ski, started with a little bit of a warm up then some skate technique, followed by a couple of quicker loops to practise. I decided to add a little extra and skied back to the cabin.

Friday Dec 8, 2017 #

7 AM

Running on Paths 32:07 intensity: (17:07 @2) + (15:00 @3) 5.1 km (6:18 / km) +128m 5:36 / km
ahr:132 max:149 shoes: Asis Hyper Speed 2

Morning run, I went a little further today to see if it aids recovery.
10 AM

XC Skiing (Skate) 1:59:35 intensity: (12:00 @1) + (30:00 @2) + (45:00 @3) + (32:35 @4) 18.54 km (6:27 / km) +455m 5:45 / km
ahr:143 max:173

A long skate. Conditions weren't the best, the warm weather yesterday meant that the tracks were all frozen and the snow that fell this morning made a strange soft layer above it.
2 PM

XC Skiing (Classic) 1:40:51 intensity: (10:00 @1) + (25:00 @2) + (1:00:51 @3) + (5:00 @4) 16.33 km (6:11 / km) +408m 5:30 / km
ahr:139 max:159

A casual classic ski out to Nordseter cafe and back. A nice route and the conditions were a little better. Had to pop to the shop at the end that made the loop a little longer, the ski back was quite difficult with a full rucksack.

Thursday Dec 7, 2017 #

8 AM

Running on Paths 32:29 [3] 3.97 km (8:11 / km) +91m 7:21 / km
ahr:142 max:162 shoes: Asis Hyper Speed 2

Normal morning stuff, jogging and drills.

XC Skiing (Skate) 59:32 intensity: (7:00 @1) + (30:00 @2) + (7:00 @3) + (15:32 @4) 4.48 km (13:18 / km) +17m 13:03 / km
ahr:120 max:164

A range session in the fog, not much shooting was done. The fog was so think we weren't able to see the targets, so after a few failed shots it turned into a technique session.
1 PM

XC Skiing (Classic) 1:07:51 intensity: (5:00 @2) + (40:00 @3) + (7:51 @4) + (15:00 @5) 7.26 km (9:21 / km) +151m 8:28 / km
ahr:138 max:178

Classic session. It has warmed up a lot here in the last couple of hours so really struggling for grip on the warm up. Still the main session that had been planned, which was dragging people along. Tough session.

Bit of an incident with the vehicles on the way back as well, both of them slide of the road. it was lucky they didn't go through someones wall.

Wednesday Dec 6, 2017 #

7 AM

Running on Paths warm up/down 33:00 intensity: (3:10 @1) + (15:00 @2) + (14:50 @3) 2.89 km (11:25 / km) +69m 10:12 / km
ahr:133 max:157 shoes: Asis Hyper Speed 2

Morning run with some drills.
9 AM

XC Skiing (Skate) 1:15:58 intensity: (2:00 @0) + (5:00 @1) + (24:00 @2) + (21:00 @3) + (23:58 @4) 7.11 km (10:41 / km) +10m 10:36 / km
ahr:134 max:169

Morning session on the range. A lot of time spent focusing on having an accurate first round and setting the position correctly.
1 PM

XC Skiing (Skate) 24:10 [2] 4.2 km (5:45 / km) +112m 5:05 / km

Quite an easy session this afternoon. Focusing on cornering and uphill.

Tuesday Dec 5, 2017 #

7 AM

Running on Paths 32:21 intensity: (7:50 @1) + (19:00 @2) + (5:31 @3) 3.83 km (8:27 / km) +91m 7:33 / km
ahr:138 max:160

Morning mobility.
10 AM

XC Skiing (Classic) 1:00:31 intensity: (5:00 @0) + (10:00 @1) + (7:00 @2) + (35:31 @3) + (3:00 @4) 9.89 km (6:07 / km) +253m 5:25 / km
ahr:142 max:164

Morning classic ski. A longish slow loop around Skeikampen.
2 PM

XC Skiing (Classic) 24:40 intensity: (3:00 @1) + (12:00 @2) + (9:40 @3) 3.51 km (7:02 / km) +12m 6:55 / km
ahr:130 max:155

A classic technique session as a warm up for intervals.

XC Skiing (Classic) 35:43 intensity: (43 @2) + (5:00 @3) + (20:00 @4) + (10:00 @5) 8.35 km (4:17 / km) +157m 3:55 / km
ahr:162 max:187

Classic intervals 10x approx 400m. The majority going up hill then a about 100m of flat off the top. Ski back down recovery. Hard work.

XC Skiing warm up/down 18:18 intensity: (7:00 @2) + (11:18 @3) 1.88 km (9:45 / km) +57m 8:28 / km
ahr:149 max:177

Warm down back to the cars.

Monday Dec 4, 2017 #

8 AM

Running on Paths 35:04 intensity: (5:00 @1) + (25:00 @2) + (5:04 @3) 3.83 km (9:09 / km) +97m 8:08 / km
ahr:130 max:152 shoes: Asis Hyper Speed 2

Morning mobility run.
9 AM

XC Skiing (Skate) 39:23 intensity: (7:00 @1) + (15:00 @2) + (5:00 @3) + (8:23 @4) + (4:00 @5) 4.11 km (9:35 / km) +40m 9:09 / km
ahr:134 max:174

Loops on the ranges. A few short and a couple of long combis. Shooting fairly well for most of it.

XC Skiing (Skate) 1:05:34 intensity: (5:00 @1) + (23:00 @2) + (19:00 @3) + (10:00 @4) + (8:34 @5) 9.58 km (6:51 / km) +109m 6:29 / km
ahr:147 max:178

Skate technique session. The majority of the session was focusing on double and single dance, finishing with a bit of hill technique.
2 PM

XC Skiing (Skate) 12:58 intensity: (2:00 @1) + (3:00 @2) + (7:58 @4) 1.97 km (6:35 / km) +48m 5:52 / km
ahr:140 max:167

Warm up for a interval session.

XC Skiing (Skate) 41:06 intensity: (15:00 @2) + (5:06 @3) + (11:00 @4) + (10:00 @5) 5.73 km (7:11 / km) +186m 6:11 / km
ahr:155 max:184

Intervals. 30mins of reps up a hill with 2mins recovery.
Followed by 11 short sprints.

XC Skiing 4:04 intensity: (1:04 @1) + (1:00 @2) + (2:00 @4) 0.94 km (4:20 / km) +12m 4:04 / km
ahr:156 max:171

A very short warm down.

Saturday Dec 2, 2017 #

7 AM

Running on Paths 32:18 intensity: (7:00 @1) + (10:00 @2) + (11:18 @3) + (4:00 @4) 3.8 km (8:31 / km) +94m 7:35 / km
ahr:137 max:155 shoes: Asis Hyper Speed 2

Morning mobility run with some drills at the end.
10 AM

XC Skiing (Skate) 33:32 intensity: (4:00 @1) + (3:32 @2) + (11:00 @3) + (10:00 @4) + (5:00 @5) 5.19 km (6:28 / km) +73m 6:02 / km
ahr:151 max:180

Loops on the range, trying to push the heart rate up a little more to practise.
12 PM

XC Skiing (Skate) 7:57 intensity: (2:00 @1) + (2:00 @2) + (3:00 @3) + (57 @4) 1.12 km (7:07 / km) +31m 6:15 / km
ahr:143 max:169

XC Skiing intervals 30:14 intensity: (1:14 @2) + (10:00 @3) + (8:00 @4) + (11:00 @5) 5.98 km (5:03 / km) +113m 4:37 / km
ahr:168 max:191

First interval session of this year on skies. Skate intervals 6 laps with 2mins recovery in between. Completely dead at the end of each one.

XC Skiing 7:57 intensity: (2:57 @2) + (3:00 @3) + (2:00 @4) 1.0 km (7:57 / km) +12m 7:29 / km
ahr:145 max:166

A short warm down on the track.

Friday Dec 1, 2017 #

6 AM

Running on Paths 36:01 intensity: (10:00 @1) + (21:01 @2) + (5:00 @3) 3.88 km (9:17 / km) +120m 8:03 / km
ahr:140 max:163 shoes: Asis Hyper Speed 2

Morning mobility run.
9 AM

XC Skiing (Skate) 1:22:23 intensity: (10:00 @1) + (30:00 @2) + (15:00 @3) + (20:00 @4) + (7:23 @5) 6.63 km (12:26 / km) +153m 11:08 / km
ahr:139 max:179

Technique session mostly working on going up hill. Annoyingly I managed to break my binding part way through, the stunning coach we had today lent me her's.
C • Hahah 2
1 PM

XC Skiing 1:23:15 intensity: (5:00 @1) + (30:00 @2) + (15:00 @3) + (30:00 @4) + (3:15 @5) 7.08 km (11:45 / km) +74m 11:10 / km
ahr:141 max:181

Afternoon Skate technique session. We started with a few fun relays to warm up and then spent the majority of the session working on double dancing and some double polling.

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