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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Boje

In the 31 days ending Jan 31, 2015:

activity # timemileskm+m
  Skiing13 19:41:41 169.29(6:59) 272.44(4:20) 4341
  Running21 17:34:13 112.42(9:23) 180.92(5:50) 216818c
  Orienteering11 10:17:54 55.5(11:08) 89.33(6:55) 771306c
  Strength9 3:41:07
  Cycling4 2:38:26 42.0(15.9/h) 67.6(25.6/h)
  Teamsports1 45:00
  Total44 54:38:21 379.22 610.29 7280324c

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Saturday Jan 31, 2015 #

11 AM

Skiing (klassik) 1:48:03 intensity: (1:01:39 @1) + (44:39 @2) + (1:45 @3) 23.06 km (4:41 / km) +299m 4:24 / km
ahr:141 max:170

6 PM

Running 30:03 [1] 5.44 km (5:31 / km) +118m 4:59 / km

Friday Jan 30, 2015 #

6 PM

Skiing (klassik) 1:46:19 intensity: (1:28:11 @1) + (18:08 @2) 20.91 km (5:05 / km) +290m 4:45 / km
ahr:134 max:152

Thursday Jan 29, 2015 #

4 PM

Running 1:18:26 [1] 12.83 km (6:07 / km) +128m 5:49 / km

Wednesday Jan 28, 2015 #

9 AM

Running 13:36 intensity: (10:10 @1) + (3:26 @2) 2.53 km (5:23 / km)
ahr:139 max:161

Orienteering 45:45 intensity: (1:56 @1) + (24:40 @2) + (19:09 @3) ** 6.45 km (7:06 / km) +152m 6:21 / km
ahr:160 max:173 22c

Tuesday Jan 27, 2015 #

11 AM

Running 25:42 [1] 4.89 km (5:16 / km) +92m 4:48 / km

5 PM

Teamsports 45:00 [1]

Sunday Jan 25, 2015 #

9 AM

Running warm up/down 17:28 [1] 2.9 km (6:01 / km)

Orienteering 46:25 [4] *** 9.15 km (5:05 / km) +63m 4:54 / km
19c

Running warm up/down 22:40 [1] 3.06 km (7:25 / km) +20m 7:11 / km

2 PM

Orienteering 50:27 [1] *** 6.28 km (8:02 / km) +35m 7:49 / km
16c

Saturday Jan 24, 2015 #

9 AM

Running warm up/down 19:24 intensity: (14:44 @1) + (4:40 @2) 3.45 km (5:37 / km) +16m 5:29 / km
ahr:132 max:150

Orienteering (A) 13:31 intensity: (19 @1) + (37 @2) + (7:00 @3) + (5:35 @4) *** 2.23 km (6:04 / km) +17m 5:51 / km
ahr:172 max:181 5c

Orienteering (B) 12:29 intensity: (11 @1) + (1:02 @2) + (6:35 @3) + (4:41 @4) *** 2.35 km (5:19 / km) +2m 5:17 / km
ahr:171 max:181 5c

Orienteering (C) 11:02 intensity: (19 @1) + (19 @2) + (1:59 @3) + (8:25 @4) *** 2.22 km (4:58 / km) +11m 4:51 / km
ahr:173 max:179 5c

Orienteering (D) 15:25 intensity: (17 @1) + (2:50 @2) + (11:46 @3) + (32 @4) *** 2.54 km (6:05 / km) +29m 5:45 / km
ahr:166 max:174 5c

Orienteering (E) 10:45 intensity: (20 @1) + (4:07 @2) + (6:18 @3) *** 2.09 km (5:09 / km) +4m 5:06 / km
ahr:163 max:172 5c

Running warm up/down 6:00 intensity: (2:51 @1) + (3:09 @2) 1.06 km (5:41 / km) +4m 5:35 / km
ahr:143 max:157

4 PM

Running 7:14 intensity: (6:55 @1) + (19 @2) 1.33 km (5:26 / km) +11m 5:13 / km
ahr:133 max:145

Orienteering (natt-o) 57:27 intensity: (44:24 @1) + (13:03 @2) *** 7.48 km (7:41 / km) +11m 7:38 / km
ahr:139 max:152 22c

C • Haha 2

Running 7:49 intensity: (6:41 @1) + (1:08 @2) 1.48 km (5:18 / km) +2m 5:16 / km
ahr:139 max:145

Friday Jan 23, 2015 #

10 AM

Orienteering 1:20:42 intensity: (1:04:21 @1) + (16:21 @2) 11.06 km (7:18 / km) +157m 6:49 / km
ahr:136 max:156 22c

5 PM

Orienteering 1:39:29 intensity: (1:10:00 @1) + (29:29 @2) *** 11.67 km (8:32 / km) +23m 8:27 / km
23c

Nacht-OL auf JWOC Karte

Thursday Jan 22, 2015 #

Strength (Turn) 15:00 [1]

Wednesday Jan 21, 2015 #

8 AM

Orienteering 1:17:19 intensity: (1:12:51 @1) + (4:28 @2) *** 7.63 km (10:08 / km) +101m 9:30 / km
ahr:125 max:151 46c

Im ganzen Wald bis zum Knie im Schnee eingesunken. War also etwas mühsam zu laufen aber ging schon..

Tuesday Jan 20, 2015 #

10 AM

Strength 25:00 [1]

Styrke og turn på skolen.
7 PM

Running 51:49 [1] 8.8 km (5:53 / km) +131m 5:29 / km

Orienteering race 42 [5] 0.1 km (7:00 / km)
7c

Orienteering race 1:00 [5] 0.15 km (6:40 / km)
7c

Orienteering race 1:07 [5] 0.2 km (5:35 / km)
14c

Vereinsmeister im Hallen-OL! ;-)
Det var i hvert fall ikke veivalg som var avgjørende...
-> https://www.youtube.com/watch?v=mOU67rqLIPs
C • OL-Intervalle? Hallen-OL? w... 7

Strength 19:06 [1]

Running 14:29 [1] 2.55 km (5:41 / km) +4m 5:38 / km

Monday Jan 19, 2015 #

12 PM

Skiing (skating) 43:30 intensity: (7:37 @1) + (21:27 @2) + (12:23 @3) + (2:03 @4) 10.58 km (4:07 / km) +47m 4:01 / km
ahr:156 max:181

6 PM

Running 38:04 intensity: (33:47 @1) + (4:17 @2) 4.73 km (8:03 / km) +240m 6:25 / km
ahr:128 max:157

Running intervals 52:03 intensity: (7:30 @1) + (11:51 @2) + (17:32 @3) + (15:10 @4) 8.01 km (6:30 / km) +187m 5:49 / km
ahr:163 max:183

Følte meg sprek i dag. Gikk ganske lett og pulsen gikk ikke så veldig langt opp. Mest i I3.

Running 17:38 [1] 2.67 km (6:37 / km) +28m 6:17 / km
ahr:132 max:142

Sunday Jan 18, 2015 #

12 PM

Skiing (skating) 2:25:11 intensity: (2:04:17 @1) + (20:54 @2) 34.64 km (4:11 / km) +722m 3:48 / km
ahr:130 max:157

Saturday Jan 17, 2015 #

9 AM

Running 40:00 [1] 6.3 km (6:21 / km)

sette ut poster

Orienteering 10:00 [4] 2.5 km (4:00 / km)
35c

Orienteering 10:00 [4] 2.5 km (4:00 / km)

2 PM

Running 15:01 intensity: (6:30 @1) + (8:31 @2) 2.55 km (5:54 / km) +97m 4:57 / km
ahr:141 max:151

Skiing (skating) 58:28 intensity: (51:32 @1) + (6:56 @2) 12.32 km (4:45 / km) +248m 4:19 / km
ahr:123 max:150

Strength 17:00 [1]

Running 13:21 [1] 2.52 km (5:18 / km) +3m 5:16 / km
ahr:124 max:142

Friday Jan 16, 2015 #

8 AM

Skiing (skating) 46:31 [1] 11.2 km (4:09 / km) +50m 4:04 / km

Langrennundervisning på skolen. Stiv i beina etter i går men likevel gøy.
4 PM

Running 58:22 [1] * 9.52 km (6:08 / km) +110m 5:48 / km
18c

Thursday Jan 15, 2015 #

12 PM

Skiing (skating) 1:20:06 intensity: (59:03 @1) + (21:03 @2) 17.18 km (4:40 / km) +259m 4:20 / km
ahr:134 max:161

Strength 25:00 [1]

Styrke og turn på skolen.
5 PM

Running warm up/down 21:44 intensity: (15:20 @1) + (6:24 @2) 4.88 km (4:27 / km)
ahr:139 max:151

Running intervals (15x546m) 45:00 intensity: (5:43 @1) + (9:20 @2) + (9:02 @3) + (15:35 @4) + (5:20 @5) 8.5 km (5:18 / km)
ahr:167 max:194

15x 1 runde (546m) på Bislett. Kom en time for sent til treningen fordi jeg tenkte treningen starter kl 18. Men så løp jeg intervallene likevel. Var masse folk på bislett fra kl 18 så det ble mye sikk-sakk løping og jeg var litt sliten etter en lang dag på skolen, men det gikk greit likevel og jeg er veldig fornøyd med økta. Hofta gjorde ikke vondt. 1:44 i snitt.
1 - 1:43
2 - 1:43
3 - 1:43
4 - 1:43
5 - 1:45
6 - 1:42
7 - 1:47
8 - 1:45
9 - 1:46
10- 1:47
11- 1:43
12- 1:42
13- 1:45
14- 1:43
15- 1:40

Running warm up/down 19:59 intensity: (1:17 @1) + (18:29 @2) + (13 @3) 3.41 km (5:52 / km) +69m 5:19 / km
ahr:152 max:164

Wednesday Jan 14, 2015 #

10 AM

Skiing (stake/skating) 1:40:33 intensity: (29:30 @1) + (55:01 @2) + (10:36 @3) + (5:26 @4) 22.83 km (4:24 / km) +287m 4:09 / km
ahr:151 max:183

Tuesday Jan 13, 2015 #

10 AM

Strength 25:00 [1]

Styrke og turn på skolen.

Cycling 30:00 [1] 12.0 km (24.0 kph)

Føler litt vondt i hofta igjen. Så det er kanskje lurt å ikke løpe i dag og i morgen.
6 PM

Cycling 25:00 [1] 11.2 km (26.9 kph)

Strength 30:00 [1]

Styrketrening med o-tekniske oppgaver. Fungerte veldig bra og var veldig gøy.
Etter treningen ble det litt fotball i tillegg og etter det kjørte jeg hjem ned damefallen på miniski. Nesten ikke mulig å ha det mer gøy på en alternativ treningsøkt :-)

Monday Jan 12, 2015 #

5 PM

Running 1:20:23 intensity: (1:10:18 @1) + (10:05 @2) 12.92 km (6:13 / km) +139m 5:54 / km
ahr:128 max:161

20 ungdommer på trening i dag. Veldig gøy med så mange motiverte gutter og jenter. Ble litt rolig løping plus litt lek og stafetter. Hofta føltes stortsett bra igjen. Kjente den litt til slutten..

Sunday Jan 11, 2015 #

10 AM

Cycling (spinning) 1:01:43 [1] 26.4 km (25.7 kph)

Saturday Jan 10, 2015 #

Note

Skulle egentlig være med på AOOK dagssamling i Moss. Men i går kveld fikk jeg vondt i hofta og det ble ikke mye bedre til i dag tidlig så jeg bestemte meg for å stå over og ta en dag uten å løpe.
2 PM

Cycling 30:00 [1] 13.0 km (26.0 kph)
ahr:112 max:124

Strength (mage/rygg) 20:01 [1]
ahr:112 max:136

Cycling 11:43 [1] 5.0 km (25.6 kph)
ahr:124 max:134

Friday Jan 9, 2015 #

7 AM

Running 11:58 intensity: (3:00 @1) + (8:58 @2) 2.22 km (5:23 / km) +40m 4:57 / km
ahr:144 max:156

Orienteering (lang-sprint) 1:14:19 intensity: (13:30 @1) + (59:03 @2) + (1:46 @3) 12.74 km (5:50 / km) +166m 5:29 / km
ahr:150 max:166 48c

Running 10:41 intensity: (10:34 @1) + (7 @2) 2.03 km (5:16 / km)
ahr:133 max:144

Thursday Jan 8, 2015 #

4 PM

Running warm up/down 20:52 intensity: (19:25 @1) + (1:27 @2) 4.4 km (4:44 / km) +2m 4:44 / km
ahr:133 max:151

Running intervals 40:01 intensity: (2:00 @1) + (5:58 @2) + (4:46 @3) + (11:10 @4) + (16:07 @5) 9.0 km (4:27 / km)
ahr:177 max:204

Felt good at todays 8x 1,092km intervals at Bislett.
It was going quite easy at the first intervals so i had some energy to push at the last once.
3:50
3:48
3:41
3:41
3:43
3:44
3:38
3:25
Nice to run a hard session again after lots of km with easy skiing.

Running warm up/down 21:20 intensity: (55 @1) + (20:04 @2) + (21 @3) 4.01 km (5:19 / km) +54m 4:59 / km
ahr:155 max:164

Wednesday Jan 7, 2015 #

2 PM

Running 44:28 [1] 7.88 km (5:39 / km) +71m 5:24 / km

Tuesday Jan 6, 2015 #

7 PM

Running 35:00 [1] 5.8 km (6:02 / km)

Strength 45:00 [1]

Running 12:05 [2] 2.53 km (4:46 / km) +3m 4:45 / km

Sunday Jan 4, 2015 #

9 AM

Skiing (klassisk) 1:24:41 [1] 17.34 km (4:53 / km) +440m 4:20 / km

1 PM

Skiing (klassisk) 52:51 [2] 13.41 km (3:56 / km) +246m 3:37 / km

Saturday Jan 3, 2015 #

9 AM

Running 48:10 [1] 8.34 km (5:46 / km) +175m 5:14 / km

2 PM

Skiing (klassik) 1:43:30 [1] 24.04 km (4:18 / km) +354m 4:01 / km

Friday Jan 2, 2015 #

10 AM

Skiing (skating) 2:15:07 intensity: (1:00:04 @1) + (1:00:57 @2) + (14:06 @3) 33.94 km (3:59 / km) +558m 3:41 / km
ahr:146 max:170

5 PM

Running 52:58 [1] 8.44 km (6:17 / km) +215m 5:34 / km

Thursday Jan 1, 2015 #

9 AM

Skiing (stake) 1:56:51 intensity: (43:59 @1) + (1:07:31 @2) + (5:21 @3) 30.99 km (3:46 / km) +541m 3:28 / km
ahr:145 max:168

Håvard, Anders H, ich und Heidi Mårtensson. Nur geschoben, da die Spuren sehr vereist waren. Einige Berge mitgenommen und somit ordentlich was für die Arme gemacht. Heidi ist echt saustark!!
C • Neujahr verpasst? 2
4 PM

Running 1:00:25 intensity: (59:43 @1) + (42 @2) 9.95 km (6:04 / km) +209m 5:30 / km
ahr:128 max:146

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