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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Boje

In the 7 days ending Jun 29, 2014:

activity # timemileskm+m
  Running8 3:46:12 25.55(8:51) 41.11(5:30) 676
  Orienteering6 3:01:31 20.36(8:55) 32.76(5:32) 409117c
  Total8 6:47:43 45.91(8:53) 73.88(5:31) 1085117c

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MoTuWeThFrSaSu

Sunday Jun 29, 2014 #

12 PM

Running warm up/down 10:00 [1] 1.5 km (6:40 / km) +100m 5:00 / km

Orienteering 50:43 [1] *** 5.96 km (8:31 / km) +202m 7:17 / km
9c

o-festivalen

Saturday Jun 28, 2014 #

5 PM

Running warm up/down 15:00 [1] 2.6 km (5:46 / km) +100m 4:50 / km

Orienteering race 46:11 [3] *** 7.0 km (6:36 / km)
25c

O-festivalen

Friday Jun 27, 2014 #

5 PM

Running warm up/down 25:00 [1] 4.0 km (6:15 / km) +152m 5:15 / km

Orienteering race (Sprint) 15:01 [4] *** 3.5 km (4:17 / km)
17c

O-Festivalen

Thursday Jun 26, 2014 #

3 PM

Running intervals 50:50 intensity: (30:50 @2) + (3:00 @3) + (14:00 @4) + (3:00 @5) 10.28 km (4:57 / km) +120m 4:40 / km

15x 50 Sekunden Intervalle mit 20 Sekunden Pause.

Wednesday Jun 25, 2014 #

11 AM

Running 14:20 [1] 2.56 km (5:36 / km) +19m 5:24 / km

Orienteering (sprint) 16:29 [4] ** 4.06 km (4:04 / km) +48m 3:50 / km
17c

Running 11:18 [1] 1.82 km (6:13 / km) +26m 5:48 / km

4 PM

Running warm up/down 19:35 [1] 3.36 km (5:49 / km) +71m 5:16 / km

Orienteering (sprint) 17:58 [4] **** 4.27 km (4:13 / km) +51m 3:58 / km
22c

Nachdem ich heute Vormittag eine Sprinteinheit von der Blindern Universitet gelaufen bin, bin ich am Nachmittag zusammen mit Gaute ein Sprinttrening in Nydalen gelaufen. Lacho hat die Bahn gelegt.

Running warm up/down 9:10 [1] 1.6 km (5:44 / km) +26m 5:18 / km

Tuesday Jun 24, 2014 #

6 PM

Running 22:16 [1] 3.89 km (5:44 / km)

Running (3000m test) 9:28 [4] 2.89 km (3:17 / km) +1m 3:16 / km

3:13 - 3:10 - 3:05

Running intervals 9:43 [3] 1.75 km (5:33 / km) +12m 5:22 / km

4x 200m

Running 7:09 [1] 1.1 km (6:29 / km)

Monday Jun 23, 2014 #

7 PM

Orienteering (Sprint) 9:44 intensity: (5:00 @1) + (4:00 @2) + (44 @3) ** 2.08 km (4:41 / km) +34m 4:20 / km
5c

Orienteering (Sprint) 7:20 intensity: (1:00 @3) + (4:20 @4) + (2:00 @5) *** 1.84 km (4:00 / km) +12m 3:52 / km
8c

Orienteering (Sprint) 10:16 intensity: (5:00 @1) + (5:00 @2) + (16 @3) *** 1.97 km (5:12 / km) +30m 4:50 / km
7c

Orienteering (Sprint) 7:49 intensity: (1:00 @3) + (4:49 @4) + (2:00 @5) *** 2.1 km (3:43 / km) +32m 3:27 / km
7c

Running intervals 22:23 intensity: (20:00 @2) + (2:00 @3) + (23 @4) 3.76 km (5:57 / km) +49m 5:35 / km

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