Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dm

In the 31 days ending Mar 31, 2012:

activity

time

miles

Running

22:25:00

Orienteering

7:38:00

Exercises, sprints

1:18:00

Total

31:21:00

2:05

0:00

» now

Friday Mar 30, 2012 #

Running warm up/down 18:00 [1]

Running 15:00 [3]

From Ekeberg

Running intervals 28:00 [4]

Variuos hills on Ekeberg, cruise down + to base

Running warm up/down 18:00 [1]

Exercises, sprints 7:00 [2]

Thursday Mar 29, 2012 #

Running 12:00 [3]

ITW

Running 15:00 [1]

Running 16:00 [3]

HFW reps, harder up hills. Good times. 6:49, 10:50, 11:59(!)

Running 16:00 [4]

Running warm up/down 25:00 [1]

Exercises, sprints 7:00 [2]

Tuesday Mar 27, 2012 #

Orienteering race 58:00 [3]
ahr:143

Ås by night @ day. Ingierstrand. First race of the year. Low pulse average still but quite clean.

Running warm up/down 18:00 [1]

Running 10:00 [3]

ITW

Running 15:00 [1]

Running 24:00 [1]

hfw, slow

Monday Mar 26, 2012 #

Running 17:00 [1]

Running 12:00 [3]

itw

Running intervals 26:00 [5]

HF bank over Ekeberg, 30/15 up to 80/30 on flat

Running warm up/down 24:00 [1]

Exercises, sprints 5:00 [2]

Sunday Mar 25, 2012 #

Orienteering 50:00 [3]

Pinnåsen, first controls of the year! Found them ok, pulse and occasionally leaving controls still needs working on

Running warm up/down 17:00 [1]

Friday Mar 23, 2012 #

Orienteering 50:00 [3]

Hill O, Grønliasen.

Running warm up/down 20:00 [1]

Wednesday Mar 21, 2012 #

Running warm up/down 15:00 [1]

Running 11:00 [3]

itw

Running warm up/down 18:00 [1]

Running hills 17:00 [5]

40/30'' hills

Exercises, sprints 7:00 [2]

Running 5:00 [4]

Up to hill...

Tuesday Mar 20, 2012 #

Running 17:00 [1]

Running 11:00 [3]

itw

Running warm up/down 25:00 [1]

hfw, wu and wd and steady descents

Exercises, sprints 7:00 [2]

Running intervals 25:00 [5]

sprints 30-40'', 15'' rec home

Monday Mar 19, 2012 #

Running 15:00 [1]

Running 11:00 [3]

ITW, felt good

Running warm up/down 25:00 [1]

Running intervals 32:00 [4]

Reps hfw. 6'37. 10'31, 11'41. 28'49 total, lots of records. Following wind, light bag, felt good...

Exercises, sprints 7:00 [2]

Sunday Mar 18, 2012 #

Running warm up/down 18:00 [1]

Orienteering 1:03:00 [3]

OReps, slettfjell. Ok conditions - a few wading sections but generally good and focussed.

Friday Mar 16, 2012 #

Running warm up/down 25:00 [1]

Running intervals 16:00 [3]

Running intervals 16:00 [4]

HFW reps w harder hills + cruising

Exercises, sprints 7:00 [2]

Thursday Mar 15, 2012 #

Running warm up/down 13:00 [1]

Orienteering 48:00 [3]

Ingierstrand (again) - control pictures. Felt ok and got a decent course done. Flow not always there yet

Wednesday Mar 14, 2012 #

Running 15:00 [1]

Running 12:00 [3]

Running 28:00 [1]

Very steady hfw via train

Tuesday Mar 13, 2012 #

Running 15:00 [1]

Running 12:00 [3]

Exercises, sprints 7:00 [2]

Running warm up/down 25:00 [1]

Running intervals 33:00 [3]

HFW. Felt tired but thought I had a day off tomorrow so ran reps home. Good times, pulse low (6:55, 10:55, 12:02). Working tomorrow as well...

Monday Mar 12, 2012 #

Running 12:00 [3]

ITW

Running warm up/down 16:00 [1]

Running warm up/down 25:00 [1]

Exercises, sprints 5:00 [2]

Running intervals 27:00 [5]

30-40/15' up and over ekeberg

Sunday Mar 11, 2012 #

Orienteering intervals 52:00 [3]

O hills on Grønliasen. Felt ok but pulse low.

Running warm up/down 15:00 [1]

Saturday Mar 10, 2012 #

Running intervals 26:00 [3]

Terrain reps

Orienteering 15:00 [3]

O, skullerud. Tough to start with then way too much snow later so turned for home

Running 10:00 [2]

Back from skullerud and out to terrain reps, ski tracks

Running warm up/down 15:00 [1]

Thursday Mar 8, 2012 #

Running warm up/down 16:00 [1]

Running 12:00 [3]

ITW in lots of new snow :-(

Running 16:00 [3]

Tempo home pushing the hills. Ok times - 7:03 (snowy), 11:0x, 12:11

Running 16:00 [4]

... the hills

Running warm up/down 25:00 [1]

Exercises, sprints 7:00 [2]

Wednesday Mar 7, 2012 #

Running 16:00 [1]

itw, sore from yesterday

Running 12:00 [3]

Running 28:00 [1]

hfw in snow via shops - first easy run for a while...

Tuesday Mar 6, 2012 #

Running 15:00 [1]

Running 10:00 [3]

itw

Running warm up/down 18:00 [1]

Exercises, sprints 5:00 [2]

Running 25:00 [5]

30/15s then 10*40/31' hills, hard up and down. Tough.

Monday Mar 5, 2012 #

Running 16:00 [1]

Running 12:00 [3]

itw

Running intervals 33:00 [3]

HFW - 6:40(!), 10:53, 12:08. SB total time. Good

Running warm up/down 25:00 [1]

Exercises, sprints 7:00 [2]

Sunday Mar 4, 2012 #

Orienteering 1:05:00 [3]

Old course on Ingierstrand - going well

Running warm up/down 15:00 [1]

Friday Mar 2, 2012 #

Running 15:00 [1]

Running 10:00 [3]

itw

Running 24:00 [1]

Running intervals 25:00 [5]

30/15s along and up, then spotted some green and some 35/28 up and down in light terrain

Thursday Mar 1, 2012 #

Orienteering 57:00 [3]

Good session in the sun. Good focus

Running warm up/down 14:00 [1]

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