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Attackpoint - performance and training tools for orienteering athletes

Training Log: JoShepherd

In the last 7 days:

activity # timemileskm+m
  Running5 7:37:50 32.52(14:05) 52.34(8:45) 2370
  Orienteering2 1:38:25 7.11(13:51) 11.44(8:36) 210
  Strength and Conditioning1 15:00
  Total7 9:31:15 39.63 63.78 2580
  [1-5]6 7:49:59
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3:09
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FrSaSuMoTuWeTh

Wednesday Sep 20 #

5 PM

Orienteering 1:06:24 intensity: (7:58 @0) + (15:11 @1) + (25:54 @2) + (15:11 @3) + (2:10 @4) 5.73 km (11:35 / km) +150m 10:14 / km
ahr:133 max:170

Technical training on new map at Mørk with Bjørn hanging. Good distractions training haha. Actually the main challenge wasn't so much trying to remain focused while listening to stories of him being chased by a dog etc, but more that I found it more difficult than usual to stop when I felt I was losing contact. This training also reminded me that on vague gradual slopes I am especially prone to thinking I am descending more steeply than in reality (almost traversing instead of descending in fact). In these cases I should have had some intermediate features in my plan, especially when entering the green. Plan and attackpoints focus for next training.

Tuesday Sep 19 #

5 PM

Running 18:20 intensity: (42 @0) + (6:57 @1) + (6:00 @2) + (4:41 @3) 3.51 km (5:14 / km) +2m 5:13 / km
ahr:142

6 PM

Orienteering 32:01 intensity: (22 @0) + (7:25 @1) + (3:16 @2) + (4:29 @3) + (16:05 @4) + (24 @5) 5.71 km (5:37 / km) +60m 5:20 / km
ahr:151 max:176

Sprint intervals Halden sentrum 6*500m(2min). Good session.

Running 20:01 intensity: (16 @0) + (1:12 @1) + (7:40 @2) + (10:37 @3) + (16 @4) 3.42 km (5:51 / km) +133m 4:54 / km
ahr:144 max:161

Monday Sep 18 #

Strength and Conditioning 15:00 [0]

Sunday Sep 17 #

10 AM

Running 2:37:16 intensity: (38:19 @0) + (37:11 @1) + (1:00:15 @2) + (21:31 @3) 15.1 km (10:25 / km) +1018m 7:47 / km
ahr:127 max:157

Another great day - Astridnatten 1215m + Dalsnutten 1207m. Really nice descent through the forest & autumn colours. Would like to come back and orienteer in this area sometime.

Saturday Sep 16 #

1 PM

Running 3:09:04 intensity: (33:25 @0) + (35:55 @1) + (1:02:42 @2) + (57:02 @3) 18.91 km (10:00 / km) +1130m 7:42 / km
ahr:132 max:159

Great day with Eva - Troganatten 1288m and Jøronnatten 1275m.

Friday Sep 15 #

5 PM

Running 1:13:09 intensity: (5:14 @0) + (39:08 @1) + (26:03 @2) + (2:44 @3) 11.4 km (6:25 / km) +87m 6:11 / km
ahr:128 max:157

Easy run in Høiåsmarka

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