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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dm

In the 31 days ending Jul 31, 2012:

activity # timemileskm+m
  Running25 23:19:30 9.32 15.0
  Orienteering4 3:32:00
  Exercises, sprints7 47:00
  Total25 27:38:30 9.32 15.0

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Tuesday Jul 31, 2012 #

Running 15:00 [1]

Running 12:00 [3]

Running intervals 34:00 [3]

3*2, 1*3k. 3'30 into wind, bit qicker back.

Running warm up/down 15:00 [1]

Exercises, sprints 7:00 [2]

Monday Jul 30, 2012 #

Running warm up/down 15:00 [1]

Running 10:00 [3]

Running 16:00 [1]

Exercises, sprints 7:00 [2]

Running 27:00 [4]

Div hills on grass

Sunday Jul 29, 2012 #

Running warm up/down 15:00 [1]

Running 45:00 [3]

2 reps - 22:30 and 21:30 - last one at 3:39/k

Friday Jul 27, 2012 #

Running hills 56:00 [3]

Terrain hills, various

Running warm up/down 18:00 [1]

Thursday Jul 26, 2012 #

Running warm up/down 20:00 [1]

Running intervals 25:00 [3]

2 terrain reps - 1240, 1120

Running intervals 23:00 [4]

30'' - 90'' reps, 15-30'' rec

Tuesday Jul 24, 2012 #

Running 40:00 [4]

summer reps, 34,5' running time

Running warm up/down 27:00 [1]

Exercises, sprints 7:00 [2]

Sunday Jul 22, 2012 #

Running hills 51:00 [3]

mix of hills - 6' to 45'' terrain

Running warm up/down 18:00 [1]

Friday Jul 20, 2012 #

Running tempo 58:00 [3] 15.0 km (3:52 / km)

Paths, harder work

Running warm up/down 25:00 [1]

Thursday Jul 19, 2012 #

Running intervals 25:00 [3]

2 terrain reps

Running warm up/down 15:00 [1]

Running intervals 23:00 [4]

sprint pyramid

Wednesday Jul 18, 2012 #

Running warm up/down 27:00 [1]

Exercises, sprints 5:00 [2]

Running intervals 40:00 [4]

Summer reps, 34' running time. Pretty solid times. 4'50, 5'05, 5'10, 4'36, 6'15, 8'00. 1' recs

Tuesday Jul 17, 2012 #

Running 15:00 [1]

Car park loops...

Monday Jul 16, 2012 #

Orienteering 55:00 [3]

Old middle race in reverse and taking left routes. Ended on some pretty brutal ones and not fast.

Running warm up/down 15:00 [1]

Sunday Jul 15, 2012 #

Running 18:00 [1]

Running intervals 40:00 [3]

Terrain reps

Saturday Jul 14, 2012 #

Running warm up/down 17:00 [1]

Running tempo 50:15 [3]

Paths south

Friday Jul 13, 2012 #

Running warm up/down 22:00 [1]

Orienteering intervals 53:00 [3]

Sævig, Grønl.

Thursday Jul 12, 2012 #

Running warm up/down 18:00 [1]

Running intervals 32:00 [3]

Running intervals 16:00 [4]

45/15s

Wednesday Jul 11, 2012 #

Running 31:15 [4]

tt, road. Ok time, hoped for better. Gusting

Running warm up/down 27:00 [1]

Exercises, sprints 7:00 [2]

Sunday Jul 8, 2012 #

Running 51:00 [3]

Paths south. Felt ok today

Running warm up/down 18:00 [1]

Saturday Jul 7, 2012 #

Orienteering 1:12:00 [2]

pinnåsen, cp. Poor pace, navigated ok. Not the plan...

Running warm up/down 23:00 [1]

Friday Jul 6, 2012 #

Running hills 43:00 [4]

Hills pyramid in terrain

Running warm up/down 18:00 [1]

Thursday Jul 5, 2012 #

Running 32:00 [1]

to holmlia

Wednesday Jul 4, 2012 #

Running warm up/down 17:00 [1]

Running 11:00 [3]

Running intervals 36:00 [4]

fartlek hfw - 45/15 roughly

Running warm up/down 18:00 [1]

Exercises, sprints 7:00 [2]

Tuesday Jul 3, 2012 #

Running warm up/down 16:00 [1]

Running 11:00 [3]

Running warm up/down 25:00 [1]

Exercises, sprints 7:00 [2]

Running intervals 32:00 [4]

HFw. 6'41, 10'38, 11'42. Good times and felt good into a head wind

Monday Jul 2, 2012 #

Running 17:00 [1]

itw, hfw to car. Needed an easy day

Sunday Jul 1, 2012 #

Running 20:00 [1]

Orienteering 32:00 [3]

Running intervals 15:00 [4]

45/15s in terrain

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