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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Boje

In the 31 days ending Dec 31, 2015:

activity # timemileskm+m
  Running19 14:05:42 99.19(8:32) 159.63(5:18) 1813
  Cycling8 11:18:22 167.49 269.56 2098
  Orienteering13 10:26:27 62.44(10:02) 100.49(6:14) 1244251 /281c89%
  Strength6 4:44:36
  Aqua jogging2 2:33:00
  Teamsports3 1:23:07
  Skiing1 1:01:18 9.28(6:36) 14.94(4:06) 400
  Kayaking2 20:41 1.37 2.2
  Total37 45:53:13 339.78 546.82 5555251 /281c89%

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Thursday Dec 31, 2015 #

8 AM

Cycling 2:14:07 [1] 56.49 km (25.3 kph)

Wednesday Dec 30, 2015 #

9 AM

Cycling 24:39 [1] 10.13 km (24.7 kph) +7m

11 AM

Running warm up/down 12:31 [1] 2.34 km (5:22 / km) +1m 5:21 / km

Orienteering race (Sylvester 5 days #5) 42:37 intensity: (10:00 @3) + (25:00 @4) + (7:37 @5) ** 8.9 km (4:47 / km) +17m 4:44 / km
spiked:21/23c

Results -> http://helga-o.com/webres/index.php?lauf=1391#HE
Overall Results -> http://orientatie.org/sites/orientatie.org/files/r...
Map and comment -> http://kartarkiv.nydalen.idrett.no/show_map.php?us...

Running warm up/down 10:03 [1] 1.77 km (5:41 / km) +4m 5:37 / km

2 PM

Cycling 1:10:55 [2] 32.88 km (27.8 kph) +32m

Tuesday Dec 29, 2015 #

11 AM

Running warm up/down 16:40 [1] 3.1 km (5:23 / km) +13m 5:16 / km

Orienteering race (Sylvester 5 days #4) 47:15 intensity: (40:00 @4) + (7:15 @5) * 9.52 km (4:58 / km) +18m 4:55 / km
spiked:17/20c

Results -> http://helga-o.com/webres/index.php?lauf=1390#HE
Map and comment -> http://kartarkiv.nydalen.idrett.no/map_images/2105...

Running warm up/down 15:16 [1] 3.0 km (5:05 / km) +3m 5:04 / km

Monday Dec 28, 2015 #

11 AM

Running warm up/down 25:29 [1] 4.7 km (5:25 / km) +12m 5:21 / km

Orienteering (Sylvester 5 days #3) 35:50 intensity: (30:00 @4) + (5:50 @5) *** 8.0 km (4:29 / km)
spiked:26/30c

Results -> http://helga-o.com/webres/index.php?lauf=1389#HE
Map and comment -> http://kartarkiv.nydalen.idrett.no/map_images/2102...

Running warm up/down 25:00 [1] 4.5 km (5:33 / km)

Sunday Dec 27, 2015 #

10 AM

Running warm up/down 15:16 [1] 2.84 km (5:23 / km)

Orienteering race (Sylvester 5 days #2) 48:22 [4] ** 9.54 km (5:04 / km) +38m 4:58 / km
spiked:17/20c

Results -> http://www.helga-o.com/webres/index.php?lauf=1387#...
Map and comment -> http://kartarkiv.nydalen.idrett.no/show_map.php?us...

Running warm up/down 14:00 [1] 2.11 km (6:39 / km) +3m 6:36 / km

Saturday Dec 26, 2015 #

1 PM

Running warm up/down 15:00 [1] 2.5 km (6:00 / km) +1m 5:59 / km

Orienteering race (Sylvester 5 days #1) 50:53 [4] ** 10.22 km (4:59 / km) +29m 4:54 / km
spiked:21/24c

Results -> http://helga-o.com/webres/index.php?lauf=1385#HE
Map and comment -> http://kartarkiv.nydalen.idrett.no/show_map.php?us...

Friday Dec 25, 2015 #

11 AM

Running 1:12:45 [2] 13.83 km (5:16 / km) +308m 4:44 / km

Thursday Dec 24, 2015 #

2 PM

Cycling (Rennrad) 58:40 [3] 26.88 km (27.5 kph) +435m

Together with Basti a short session on the bike before the guests for the christmas dinner came.
Merry Christmas to everyone :-)

Wednesday Dec 23, 2015 #

12 PM

Running 1:00:17 [3] 13.31 km (4:32 / km) +189m 4:14 / km

Foten er bra igjen

Tuesday Dec 22, 2015 #

1 PM

Cycling (Rennrad) 4:01:32 [1] 101.2 km (25.1 kph) +1130m

Together with my father on some old racing bikes we had at home. Was getting very dark in the end and we didn't had so much light with us... But we finally made it home safe.
C • 101 oder 75km? 2

Sunday Dec 20, 2015 #

12 PM

Cycling (Mountainbike) 1:23:41 [1] 27.98 km (20.1 kph) +494m

Nice tour in my home forrest. All the way up to Bilstein. Was getting very dirty in the downhill.

Saturday Dec 19, 2015 #

10 AM

Running 1:11:33 [1] 13.78 km (5:12 / km) +304m 4:41 / km

3 PM

Strength 56:10 [1]

Orienteering 10:16 [5] * 2.8 km (3:40 / km)
spiked:42/45c

Inndørsorientering
8 PM

Teamsports (Fußball) 53:07 [1]

Friday Dec 18, 2015 #

12 PM

Running 28:53 [1] 5.55 km (5:12 / km) +30m 5:04 / km

Wednesday Dec 16, 2015 #

10 AM

Cycling 20:00 [1]

Kayaking 5:07 [1]

Strength 1:00:39 [1]

Kayaking 4:34 [1]

Cycling 10:15 [1]

6 PM

Aqua jogging 1:00:00 [1]

Tuesday Dec 15, 2015 #

8 PM

Teamsports 15:00 [1]

Strength 40:00 [1]

Monday Dec 14, 2015 #

6 PM

Running intervals (6x 8min.) 1:25:27 intensity: (25:00 @1) + (8:00 @2) + (47:00 @3) + (5:27 @4) 15.0 km (5:42 / km) +280m 5:13 / km
(injured)

Nice intervals at Grefsenkollen. 6x 8min. in the terrain. Body felt good all the way but i still have problems with my foot. Got a branch throug my shoe into my foot at the trainingscamp last weekend. Today the wound was quite painful in the downhills when the ground was hard and after the session. Managed also to hit my knee on a rock. Knee starts swelling now and foot is definitely hurting more than before the training. Guess that means no running for me tomorrow...
C • Språk 1

Sunday Dec 13, 2015 #

10 AM

Orienteering long 2:30:17 [1] *** 17.09 km (8:48 / km) +567m 7:33 / km
spiked:17/20c

Fin langtur med Øystein, Anders N. og Anders V. Løp sammen og byttet på å orientere. Gikk stortsett greit. Noen småbom og noen ganger litt usikker. Ble ganske sliten til slutt.
C • Sieht meist gut aus, wie du läufst. 1

Saturday Dec 12, 2015 #

12 PM

Running 13:26 [1] 2.63 km (5:06 / km)

Orienteering race 15:59 [4] ** 3.35 km (4:46 / km) +46m 4:28 / km
spiked:13/15c

Ribbe og Loff.
Var litt usikker om jeg burde løpe eller ikke. Vi hadde Nissefest på NIH i går og det ble drukket litt (kanskje litt for mye). Følte meg likevel ganske greit og bestemte meg for å løpe. Bommer litt på noen veivalg, men ellers gikk det ganske bra.

Running 14:25 [1] 2.61 km (5:31 / km) +41m 5:07 / km

Friday Dec 11, 2015 #

12 PM

Running long 2:00:23 [1] 18.95 km (6:21 / km) +478m 5:39 / km

Løp en langtur alene i Nordmarka. Beina føltes tung etter i går.

Thursday Dec 10, 2015 #

8 AM

Running 16:46 [1] 3.11 km (5:24 / km)

Kayaking (roing) 6:00 [1] 1.2 km (5:00 / km)

Strength 1:00:00 [1]

Kayaking (roing) 5:00 [1] 1.0 km (5:00 / km)

1755 poeng i "the fish game" :-)
4 PM

Running warm up/down 18:24 [1] 4.0 km (4:36 / km)

Running tempo 30:37 [4] 8.2 km (3:44 / km)

15x 546m distanseøkt på Bislett. Ble veldig stiv i beina etter halvparten. Måtte tvinge meg til å gjennomføre alle 15 runder. Følte meg ganske dårlig i beina og litt dårlig i magen. Ganske skuffa over hvordan jeg følte meg i og etter økta.
I fjor løp jeg på samme tidspunkt en vesentlig bedre distanseøkt på Bislett (mellom 1:50-1:58 rundetider). Men jeg hadde nok en bedre treningsmånad i November i fjor enn det jeg hadde i år. Skal skjerpe meg litt og trene bedre framover. Snart er eksamensperioden over også...

1 -2:04
2 -1:58 -> Prøvde å henge på Thomas
3 -2:04
4 -2:02
5 -2:00
6 -2:02
7 -2:04
8 -2:03
9 -1:58 -> Prøvde å henge på Anders
10 -2:01
11 -2:04
12 -2:05
13 -2:02
14 -2:03
15 -2:07

Running warm up/down 6:12 [1] 1.3 km (4:46 / km)

Wednesday Dec 9, 2015 #

2 PM

Aqua jogging 1:33:00 [1]

Tuesday Dec 8, 2015 #

6 PM

Teamsports 15:00 [1]

Strength 40:00 [1]

Monday Dec 7, 2015 #

7 PM

Running 24:21 [1] 5.07 km (4:48 / km) +28m 4:41 / km

Kroppen føles bedre. Tok meg en liten løpetur og det føltes helt greit.

Sunday Dec 6, 2015 #

Note
(sick)

Hoster mye, veldig tett i nesa og sliten i kroppen

Saturday Dec 5, 2015 #

8 AM

Running 7:26 [1] 1.26 km (5:54 / km) +22m 5:26 / km

Orienteering (Sprint) 17:14 [2] ** 3.49 km (4:56 / km) +57m 4:34 / km
spiked:10/11c

Running 6:36 [1] 1.22 km (5:25 / km) +2m 5:22 / km

12 PM

Running warm up/down 12:28 [1] 2.13 km (5:51 / km) +7m 5:45 / km

Orienteering race 31:18 [4] 5.65 km (5:33 / km) +120m 5:01 / km
spiked:15/16c

Orienteering warm up/down 17:08 [1] 2.16 km (7:55 / km) +75m 6:45 / km
spiked:2/2c

Friday Dec 4, 2015 #

12 PM

Orienteering 1:11:48 [1] *** 8.6 km (8:21 / km) +92m 7:56 / km
spiked:27/29c

5 PM

Orienteering (Natt) 52:10 [1] *** 6.63 km (7:52 / km) +72m 7:28 / km
spiked:15/16c

Thursday Dec 3, 2015 #

4 PM

Running warm up/down 16:14 [1] 3.45 km (4:42 / km) +3m 4:41 / km

Running intervals (12x 546m) 36:01 [4] 7.0 km (5:09 / km)

12x 1 Runde på Bislett. Etter at jeg har vært i ganske elendig form forrige uke, var jeg litt spent på hvordan det blir i dag. Følte meg ganske sprek og følte at det gikk lett hele veien. Ble støl i leggene til slutt.
1 - 1:52
2 - 1:47
3 - 1:48
4 - 1:47
5 - 1:47
6 - 1:47
7 - 1:45
8 - 1:44
9 - 1:44
10- 1:43
11- 1:40
12- 1:37
snitt= 1:45 min.

Running warm up/down 22:22 [1] 4.7 km (4:46 / km) +69m 4:26 / km

Wednesday Dec 2, 2015 #

12 PM

Cycling (spinning) 24:33 [1] 10.0 km (24.4 kph)

Strength 27:47 [1]

Cycling (spinning) 10:00 [1] 4.0 km (24.0 kph)

Tuesday Dec 1, 2015 #

9 AM

Skiing (skating) 1:01:18 [2] 14.94 km (4:06 / km) +400m 3:37 / km

20 Runden auf Kunstschnee am Holmenkollen gedreht. Bedingungen waren gut und Spaß hat es auch gemacht. Aber so auf die Dauer wird es dann doch langweilig.
6 PM

Running warm up/down 16:19 [1] 3.16 km (5:10 / km)

Orienteering race (Retronatta) 35:20 [3] **** 4.53 km (7:48 / km) +113m 6:56 / km
spiked:8/10c

Retronatta. Ein Retro-Nacht-OL. Soll heißen Dresscode war retro und Stirnlampe durfte maximal 60 Lumen haben.
Sieger in der Klasse bestes Outfit :-)

Running warm up/down 15:32 [1] 2.54 km (6:07 / km) +15m 5:57 / km

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