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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Boje

In the 31 days ending Mar 31, 2017:

activity # timemileskm+m
  Orienteering16 14:03:46 73.32(11:30) 118.0(7:09) 1259
  Cycling13 13:24:23 230.16(17.2/h) 370.41(27.6/h) 1539
  Running15 7:39:21 52.04(8:50) 83.75(5:29) 499
  Skiing3 7:15:54 56.66(7:42) 91.19(4:47) 1900
  Aqua jogging3 4:00:00
  Strength3 1:05:01
  Swimming1 15:00
  Total44 47:43:25 412.19 663.35 5197

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Friday Mar 31, 2017 #

10 AM

Cycling 1:02:24 [1] 26.37 km (25.4 kph) +282m

5 PM

Orienteering 57:28 [2] 6.94 km (8:17 / km) +69m 7:54 / km

Thursday Mar 30, 2017 #

4 PM

Running intervals 1:00:00 intensity: (5:22 @1) + (31:23 @2) + (8:46 @3) + (13:28 @4) + (1:01 @5) 10.26 km (5:51 / km)
ahr:156 max:185

10x 1 Runde im Bislett stadion
1:44
1:44
1:47
1:48
1:46
1:45
1:49
1:45
1:49
1:42
Schnitt:1:46

Wednesday Mar 29, 2017 #

9 AM

Orienteering 1:13:12 [2] 7.51 km (9:45 / km) +168m 8:46 / km

6 PM

Orienteering 34:34 [1] 5.55 km (6:14 / km)

Tuesday Mar 28, 2017 #

7 AM

Running 35:00 [2] 7.03 km (4:59 / km) +108m 4:38 / km

6 PM

Cycling 13:30 [2] 5.4 km (24.0 kph) +90m

Running warm up/down 9:00 [1] 1.5 km (6:00 / km) +15m 5:43 / km

Orienteering race (OCC #1) 12:52 intensity: (8:00 @4) + (4:52 @5) 3.01 km (4:16 / km) +46m 3:58 / km

Running warm up/down 10:00 [1] 1.8 km (5:33 / km) +20m 5:15 / km

Cycling 12:41 [1] 5.34 km (25.3 kph) +54m

Monday Mar 27, 2017 #

3 PM

Cycling 56:24 intensity: (12:23 @1) + (37:00 @2) + (4:15 @3) + (2:46 @4) 26.32 km (28.0 kph) +347m
ahr:150 max:170

Saturday Mar 25, 2017 #

10 AM

Orienteering 1:30:00 [1] 10.2 km (8:49 / km) +271m 7:47 / km

3 PM

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)

Orienteering 30:00 [1] 6.0 km (5:00 / km)

Friday Mar 24, 2017 #

2 PM

Cycling (Rennrad) 1:40:21 intensity: (20:55 @1) + (1:03:28 @2) + (11:20 @3) + (4:38 @4) 44.28 km (26.5 kph) +766m

Thursday Mar 23, 2017 #

6 PM

Running 24:39 [1] 4.3 km (5:44 / km)

Swimming 15:00 [1]

Wednesday Mar 22, 2017 #

8 AM

Cycling (Rolle) 30:00 [1] 11.0 km (22.0 kph)

7 PM

Running warm up/down 16:53 intensity: (6:26 @1) + (10:27 @2) 2.68 km (6:18 / km)
ahr:133 max:150

Orienteering (Nacht-OL) 1:05:08 intensity: (21 @1) + (2:31 @2) + (32:26 @3) + (29:50 @4) 8.19 km (7:57 / km) +162m 7:14 / km
ahr:170 max:183

Tiomilatraining. Noch etwas Schnee im Gelände aber ging schon. 30 Leute beim Training heute. Alle los im Jagdstart innerhalb 5min. Brutales Gelände. Zu lange her, dass ich in Norwegen OL gelaufen bin. Habe mich trotzdem ganz gut gefühlt. O-technisch allerdings keine Meisterleistung heute.

Running warm up/down 2:05 intensity: (32 @1) + (1:33 @2) 0.38 km (5:32 / km) +2m 5:24 / km
ahr:140 max:153

Tuesday Mar 21, 2017 #

Aqua jogging 1:00:00 [1]

7 PM

Running 16:56 [1] 3.13 km (5:25 / km)

Strength 35:00 [1]

Running 17:30 [1] 3.43 km (5:06 / km) +32m 4:52 / km

Monday Mar 20, 2017 #

2 PM

Cycling 1:16:00 intensity: (49:52 @1) + (26:08 @2) 35.5 km (28.0 kph)
ahr:131 max:153

Sunday Mar 19, 2017 #

10 AM

Running warm up/down 7:00 intensity: (3:03 @1) + (3:57 @2) 1.24 km (5:40 / km) +33m 5:00 / km
ahr:134 max:157

Orienteering race 1:09:53 intensity: (24 @1) + (1:28 @2) + (18:38 @3) + (49:12 @4) + (11 @5) 10.9 km (6:25 / km) +237m 5:47 / km
ahr:172 max:184

Saturday Mar 18, 2017 #

9 AM

Orienteering 57:13 intensity: (36 @1) + (53:03 @2) + (3:34 @3) 7.99 km (7:10 / km) +2m 7:09 / km
ahr:148 max:165

Sehr schøne Einheit heute.
4 PM

Orienteering 58:12 intensity: (5:45 @1) + (51:42 @2) + (45 @3) 8.65 km (6:44 / km) +22m 6:39 / km
ahr:142 max:165


Friday Mar 17, 2017 #

9 AM

Running 24:24 intensity: (8:55 @1) + (15:18 @2) + (11 @3) 3.86 km (6:19 / km)
ahr:138 max:158

Orienteering race 35:47 intensity: (13 @1) + (14 @2) + (42 @3) + (9:03 @4) + (25:35 @5) 7.12 km (5:01 / km) +49m 4:51 / km
ahr:184 max:192

Staffeleinheit in Schweden. 2 Etappe. Recht viel Rückstand nach der 1. Etappe gehabt. Konnte einige Läufer wieder einholen und bin sehr gut durchgekommen. Etwas über 5 Minuten Rückstand auf Olav Lundanes.

Running 10:00 [1] 1.63 km (6:07 / km) +1m 6:06 / km

3 PM

Orienteering 55:25 intensity: (13:03 @1) + (39:56 @2) + (2:26 @3) 6.08 km (9:07 / km) +103m 8:24 / km
ahr:142 max:162

Thursday Mar 16, 2017 #

9 AM

Orienteering 48:41 intensity: (13:28 @1) + (35:13 @2) 6.56 km (7:26 / km) +16m 7:20 / km
ahr:139 max:156

2. Einheit im Trainingslager in Åhus.
3 PM

Orienteering 44:26 intensity: (3:41 @1) + (36:43 @2) + (4:02 @3) 6.5 km (6:50 / km) +11m 6:47 / km
ahr:148 max:164

Traumhaftes Gelände.

Wednesday Mar 15, 2017 #

8 PM

Orienteering 1:01:29 intensity: (17:36 @1) + (43:53 @2) 9.15 km (6:43 / km) +10m 6:41 / km
ahr:137 max:153

Erster Nacht-OL seit mitte September.
C • Hej, was machst du denn in ... 2

Tuesday Mar 14, 2017 #

10 AM

Cycling intervals 1:30:00 intensity: (23:05 @1) + (40:39 @2) + (25:31 @3) + (45 @4) 45.0 km (30.0 kph)
ahr:146 max:176

Monday Mar 13, 2017 #

9 AM

Aqua jogging 1:30:00 [1]

6 PM

Running 30:00 [1] 5.0 km (6:00 / km)

Sunday Mar 12, 2017 #

11 AM

Cycling (Rolle) 30:00 intensity: (27:54 @1) + (2:06 @2) 12.0 km (24.0 kph)
ahr:123 max:141

Saturday Mar 11, 2017 #

2 PM

Running 33:40 intensity: (22:12 @1) + (11:28 @2) 5.38 km (6:16 / km) +107m 5:42 / km
ahr:129 max:143

Friday Mar 10, 2017 #

10 AM

Aqua jogging 1:30:00 [1]

1 PM

Skiing (klassik) 2:34:43 intensity: (1:07:43 @1) + (1:27:00 @2) 33.13 km (4:40 / km) +673m 4:14 / km
ahr:135 max:153

Thursday Mar 9, 2017 #

9 AM

Skiing (klassik) 2:54:48 intensity: (23:03 @1) + (2:22:16 @2) + (9:29 @3) 34.44 km (5:04 / km) +706m 4:36 / km
ahr:144 max:161

4 PM

Running intervals 46:52 intensity: (1:27 @1) + (23:22 @2) + (6:36 @3) + (15:27 @4) 10.0 km (4:41 / km)
ahr:160 max:181

5x 2 Runden im Bislettstadion
3:54, 4:05, 4:06, 4:07, 4:01

Wednesday Mar 8, 2017 #

4 PM

Skiing (klassik) 1:46:23 intensity: (29:49 @1) + (1:03:53 @2) + (12:41 @3) 23.62 km (4:30 / km) +521m 4:03 / km
ahr:141 max:166

Tuesday Mar 7, 2017 #

10 AM

Cycling (Rolle) 40:01 intensity: (2:22 @1) + (32:47 @2) + (4:52 @3) 20.7 km (31.0 kph)
ahr:147 max:164

7 PM

Cycling intervals (Rolle) 1:10:02 intensity: (9:38 @1) + (20:59 @2) + (18:33 @3) + (20:02 @4) + (50 @5) 40.0 km (34.3 kph)
ahr:157 max:186

10min warm up 25 km/h 150 Watt
1x 8min 35 km/h 250 Watt (2:00 pause)
2x 4min 40 km/h 300 Watt (2:00 pause)
4x 2min 45 km/h 350 Watt (1:30 pause)
4x 1min 52 km/h 450 Watt (1:00 pause)
1x 4min 40 km/h 300 Watt (2:00 pause)
10min cool down 25 km/h 150 Watt
C • Geschwindigkeit zu Leistung... 2

Monday Mar 6, 2017 #

Strength 15:00 [1]

Sunday Mar 5, 2017 #

9 AM

Cycling (Rolle) 2:05:00 intensity: (1:12:08 @1) + (52:52 @2) 54.4 km (26.1 kph)
ahr:133 max:155

Saturday Mar 4, 2017 #

10 AM

Running 21:46 intensity: (16:00 @1) + (5:46 @2) 3.11 km (7:00 / km) +76m 6:15 / km
ahr:128 max:152

Orienteering 49:26 intensity: (11:38 @1) + (13:14 @2) + (16:51 @3) + (7:43 @4) 7.67 km (6:27 / km) +93m 6:05 / km
ahr:153 max:176

Friday Mar 3, 2017 #

9 AM

Running (Laufband) 37:17 intensity: (10:00 @1) + (20:00 @2) + (5:17 @3) + (2:00 @4) 7.65 km (4:52 / km)

6 PM

Cycling 30:00 intensity: (15:51 @1) + (14:04 @2) + (5 @3) 12.1 km (24.2 kph)
ahr:135 max:159

Strength 15:01 intensity: (13:23 @1) + (1:38 @2)
ahr:120 max:145

Thursday Mar 2, 2017 #

2 PM

Cycling (Rolle) 1:08:00 intensity: (10:56 @1) + (40:11 @2) + (16:44 @3) + (9 @4) 32.0 km (28.2 kph)
ahr:147 max:172

Wednesday Mar 1, 2017 #

6 PM

Running 41:19 intensity: (1:01 @1) + (40:03 @2) + (15 @3) 8.38 km (4:56 / km) +105m 4:39 / km
ahr:147 max:158

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