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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Boje

In the 7 days ending May 21, 2017:

activity # timemileskm+m
  Running11 8:14:15 51.14(9:40) 82.31(6:00) 679
  Orienteering4 2:24:41 14.19(10:12) 22.83(6:20) 214
  Cycling3 2:11:00 33.95(15.5/h) 54.63(25.0/h) 291
  Ski-roller1 58:37 9.0(6:31) 14.49(4:03) 126
  Strength2 26:00
  Total14 14:14:33 108.28 174.26 1310

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MoTuWeThFrSaSu

Sunday May 21, 2017 #

9 AM

Running warm up/down 22:07 [1] 3.71 km (5:57 / km) +17m 5:49 / km

Orienteering (Sprint-O) 13:43 [4] 2.99 km (4:35 / km) +47m 4:15 / km

Running warm up/down 29:00 [1] 5.13 km (5:39 / km) +90m 5:12 / km

3 PM

Running warm up/down 22:11 [1] 3.88 km (5:43 / km) +28m 5:31 / km

Orienteering (Sprint-O) 16:12 [4] 3.38 km (4:47 / km) +55m 4:26 / km

Running warm up/down 20:54 [1] 3.72 km (5:37 / km) +147m 4:42 / km

Saturday May 20, 2017 #

11 AM

Running warm up/down 18:00 [1] 3.2 km (5:37 / km)

Orienteering 38:22 intensity: (30:00 @3) + (8:22 @4) 6.94 km (5:32 / km) +112m 5:07 / km

15 stafetten

Running warm up/down 12:00 [1] 2.2 km (5:27 / km)

3 PM

Ski-roller 58:37 [1] 14.49 km (4:03 / km) +126m 3:53 / km

Friday May 19, 2017 #

9 AM

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

Strength 15:00 [1]

5 PM

Cycling 1:00:00 [1] 25.63 km (25.6 kph) +291m

Thursday May 18, 2017 #

12 PM

Running 28:11 [1] 4.22 km (6:41 / km) +4m 6:39 / km

5 PM

Running intervals 1:17:00 intensity: (1:00:00 @1) + (17:00 @4) 13.21 km (5:50 / km) +150m 5:31 / km

Pyramideintervalle 1,2,3,4,3,2,1. 1:30 Pause

Wednesday May 17, 2017 #

6 AM

Running 1:20:00 [1] 10.0 km (8:00 / km)

5 PM

Running race 1:07:00 intensity: (55:00 @1) + (12:00 @4) 12.05 km (5:34 / km) +132m 5:16 / km

1 Runde SRM mit warm up/ down.

Tuesday May 16, 2017 #

11 AM

Running 30:00 [1] 5.63 km (5:20 / km) +81m 4:58 / km

6 PM

Running (Lauf-ABC) 10:00 [1] 1.0 km (10:00 / km)

Orienteering 1:16:24 [1] 9.52 km (8:02 / km)

Monday May 15, 2017 #

9 AM

Running intervals 1:07:52 intensity: (8:38 @1) + (29:56 @2) + (21:52 @3) + (7:26 @4) 12.36 km (5:29 / km) +30m 5:26 / km
ahr:152 max:181

15 min warm up - 3x 10x 30/30s mit 3min Pause - 15min cool down
3 PM

Cycling (Spinning) 41:00 [1] 17.0 km (24.9 kph)

Running (Laufband) 10:00 [1] 2.0 km (5:00 / km)

Strength 11:00 [1]

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