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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dm

In the 30 days ending Jun 30, 2012:

activity # timemileskm+m
  Running23 21:54:00
  Orienteering5 4:16:00
  Exercises, sprints8 52:00
  Total23 27:02:00

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Saturday Jun 30, 2012 #

Running warm up/down 18:00 [1]

Running hills 43:00 [4]

Pyramid as last week

Thursday Jun 28, 2012 #

Running 11:00 [3]

Running warm up/down 15:00 [1]

Running tempo 23:00 [3]

Running intervals 17:00 [4]

1 hill then fartlek

Running warm up/down 18:00 [1]

Wednesday Jun 27, 2012 #

Running 11:00 [3]

Itw

Running warm up/down 15:00 [1]

Running warm up/down 25:00 [1]

Running intervals 32:00 [4]

Hfw, 6:45, 10:28, 11:23 (!).

Exercises, sprints 7:00 [2]

Tuesday Jun 26, 2012 #

Running warm up/down 14:00 [1]

Orienteering 1:00:00 [3]

O training, Oksrud. No paths map, some bits no map. Using compass well

Monday Jun 25, 2012 #

Running 15:00 [1]

Running 11:00 [3]

itw

Running 25:00 [1]

hfw

Sunday Jun 24, 2012 #

Orienteering 50:00 [3]

Focus on simplification, grøn.

Running warm up/down 15:00 [1]

Saturday Jun 23, 2012 #

Running hills 42:00 [4]

4*40'', 2*95'', 2*4', 2*95'', 4*40'' and run out

Running warm up/down 20:00 [1]

Thursday Jun 21, 2012 #

Running 19:00 [3]

Longer to work

Running 12:00 [1]

Running tempo 46:00 [3]

HFW. Times ok

Running warm up/down 17:00 [1]

Wednesday Jun 20, 2012 #

Running 50:00 [1]

Home from bbq

Orienteering 20:00 [1]

Helping round Ola Dilt

Tuesday Jun 19, 2012 #

Running 15:00 [1]

Running 11:00 [3]

Running warm up/down 18:00 [1]

Running intervals 35:00 [4]

Fartlek home

Exercises, sprints 7:00 [2]

Monday Jun 18, 2012 #

Running warm up/down 15:00 [1]

Running 11:00 [3]

Running warm up/down 17:00 [1]

Exercises, sprints 7:00 [2]

Running intervals 32:00 [4]

6:47, 10:39, 11:53. Southerly wind but making ok progress

Sunday Jun 17, 2012 #

Orienteering 55:00 [3]

Old course, Grønliasen - focussed on detail too much :-(

Running warm up/down 16:00 [1]

Friday Jun 15, 2012 #

Running hills 55:00 [3]

Varied terrain hills

Running warm up/down 16:00 [1]

Wednesday Jun 13, 2012 #

Running warm up/down 25:00 [1]

Bonus long run via bank

Running 11:00 [3]

Running 33:00 [4]

HFW over Ekeberg

Exercises, sprints 5:00 [2]

Running warm up/down 24:00 [1]

Tuesday Jun 12, 2012 #

Running warm up/down 15:00 [1]

itw

Running intervals 32:00 [4]

HFW with grill ribs ++ weighing me down... slow

Exercises, sprints 7:00 [2]

Running warm up/down 25:00 [1]

Running 11:00 [3]

Monday Jun 11, 2012 #

Running warm up/down 15:00 [1]

Running 11:00 [3]

itw

Running 25:00 [2]

To station, faster to get train

Sunday Jun 10, 2012 #

Running warm up/down 20:00 [1]

Orienteering race 1:11:00 [3]

Gromløpet, H21. Ran quite clean and ok routes. A bit slow on 3 of the shorter legs (1, 10, 15)

Saturday Jun 9, 2012 #

Running intervals 25:00 [4]

Nordvestmarka terrain reps - 42-45'' between paths off 1'

Running warm up/down 17:00 [1]

Friday Jun 8, 2012 #

Running warm up/down 17:00 [1]

jog after conference

Exercises, sprints 7:00 [2]

Few sprints. Not up for it.

Thursday Jun 7, 2012 #

Running 15:00 [1]

Running 11:00 [3]

itw

Running warm up/down 25:00 [1]

Hfw

Wednesday Jun 6, 2012 #

Running 11:00 [3]

itw

Running warm up/down 15:00 [1]

Running warm up/down 18:00 [1]

Exercises, sprints 7:00 [2]

Running intervals 35:00 [4]

Sprints

Tuesday Jun 5, 2012 #

Running hills 50:00 [3]

Continuous terrain hills

Running warm up/down 15:00 [1]

Monday Jun 4, 2012 #

Running warm up/down 16:00 [1]

Exercises, sprints 5:00 [2]

Running intervals 42:00 [3]

4*8', 1*5', 1' rec into Nordvestmarka. 'Continental' paths, flat. Unusual

Friday Jun 1, 2012 #

Note
(rest day)

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