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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: goranwinblad

In the 7 days ending Jan 21, 2018:

activity # timemileskm+m
  Orienteering10 8:27:30 40.33(12:35) 64.9(7:49)
  Running15 6:07:00 32.31 52.0
  Orienteering (Sprint)3 1:25:40 9.94(8:37) 16.0(5:21)
  Strength6 18:00
  Total20 16:18:10 82.58 132.9

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MoTuWeThFrSaSu

Sunday Jan 21, 2018 #

7 AM

Running 17:00 intensity: (2:00 @1) + (15:00 @2) 3.0 km (5:40 / km)
shoes: Hoka One One Clifton 2

Morgonjogg.

Strength 3:00 [1]

Bål/stabilitet.
9 AM

Orienteering 1:30:00 intensity: (10:00 @1) + (40:00 @2) + (30:00 @3) + (10:00 @4) 12.0 km (7:30 / km)
shoes: Nike Terra Kiger 3

Kontrollutsättning

Running warm up/down 20:00 intensity: (10:00 @1) + (10:00 @2) 3.0 km (6:40 / km)

5 PM

Orienteering 45:00 intensity: (15:00 @1) + (30:00 @2) 5.0 km (9:00 / km)
shoes: Salomon S-LAB Speed

Kontrollutsättning lugnt.

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Salomon S-LAB Speed

Saturday Jan 20, 2018 #

7 AM

Running 17:00 intensity: (2:00 @1) + (15:00 @2) 3.0 km (5:40 / km)
shoes: Hoka One One Clifton 2

Morgonjogg.

Strength 3:00 [1]

Bål/stabilitet.
10 AM

Orienteering 45:00 intensity: (30:00 @2) + (15:00 @3) 6.0 km (7:30 / km)
shoes: Nike Terra Kiger 3

Orientering lugnt bergskarta.

Running 45:00 intensity: (30:00 @2) + (15:00 @3) 6.0 km (7:30 / km)
shoes: Hoka One One Clifton 2

Halvlugn löpning grusväg.
5 PM

Orienteering 50:00 intensity: (30:00 @1) + (20:00 @2) 7.0 km (7:09 / km)
shoes: Nike Terra Kiger 3

Kontrollutsättning lugnt.

Running warm up/down 15:00 intensity: (5:00 @1) + (10:00 @2)

Friday Jan 19, 2018 #

7 AM

Running 17:00 intensity: (2:00 @1) + (15:00 @2) 3.0 km (5:40 / km)
shoes: Hoka One One Clifton 2

Morgonjogg.

Strength 3:00 [1]

Bål/stabilitet.
9 AM

Orienteering (Sprint) 40:00 intensity: (10:00 @1) + (20:00 @2) + (10:00 @3) 5.0 km (8:00 / km)
shoes: Hoka One One Clifton 2

Sprint-O utsättning och intagning.
3 PM

Orienteering 1:00:00 intensity: (5:00 @1) + (15:00 @2) + (20:00 @3) + (10:00 @4) + (10:00 @5) 7.5 km (8:00 / km)
shoes: Nike Terra Kiger 3

Lugn orientering 40min + 20min högintensivt tävlingstempo en karta uppe bland bergen.

Running warm up/down 15:00 intensity: (5:00 @1) + (10:00 @2) 1.5 km (10:00 / km)

Thursday Jan 18, 2018 #

9 AM

Orienteering (Sprint) 45:00 intensity: (15:00 @1) + (15:00 @2) + (15:00 @3) 5.0 km (9:00 / km)
shoes: Hoka One One Clifton 2

Sprintorientering utsättning och intagning.
2 PM

Orienteering (Sprint) 40 intensity: (10 @1) + (10 @2) + (20 @3) 6.0 km (7 / km)
shoes: Hoka One One Clifton 2

Sprintorientering utsättning och intagning.

Wednesday Jan 17, 2018 #

7 AM

Running 17:00 intensity: (2:00 @1) + (15:00 @2) 3.0 km (5:40 / km)
shoes: Hoka One One Clifton 2

Morgonjogg.

Strength 3:00 [1]

Bål/stabilitet.
9 AM

Orienteering 45:00 intensity: (15:00 @2) + (15:00 @3) + (15:00 @4) 5.5 km (8:11 / km)
shoes: Salomon S-LAB Speed

Kontrollutsättning och intagning. Högintensivt på intagningen.
5 PM

Orienteering 1:24:00 intensity: (10:00 @1) + (30:00 @2) + (20:00 @3) + (19:00 @4) + (5:00 @5) 10.0 km (8:24 / km)
shoes: Inov 8 X-Talon 190

Lugn kontrollutsättning 60min + Natt-O högintensivt 2x12min

Running warm up/down 30:00 intensity: (15:00 @1) + (15:00 @2) 4.0 km (7:30 / km)
shoes: Inov 8 X-Talon 190

Tuesday Jan 16, 2018 #

7 AM

Running 17:00 intensity: (2:00 @1) + (15:00 @2) 3.0 km (5:40 / km)
shoes: Hoka One One Clifton 2

Morgonjogg.

Strength 3:00 [1]

Natt-O 20min tävlingstempo + kontrollintagning
11 AM

Running 25:00 intensity: (10:00 @1) + (15:00 @2) 3.0 km (8:20 / km)

Lugn löpning uppvärmning till "microsprint" Gardamar Sur.

Orienteering 3:30 [5] 0.9 km (3:53 / km)
shoes: Nike Terra Kiger 3

Micropsrint, gick bra bra känsla i löpningen när jag tröck på.
3 PM

Orienteering 40:00 intensity: (20:00 @1) + (20:00 @2) 5.0 km (8:00 / km)
shoes: Nike Terra Kiger 3

Kurvbilds korridor-o

Running 40:00 intensity: (10:00 @1) + (10:00 @2) + (20:00 @3) 6.0 km (6:40 / km)
shoes: Nike Terra Kiger 3

Löpning flytempo längs stranden.

Monday Jan 15, 2018 #

7 AM

Running 17:00 intensity: (2:00 @1) + (15:00 @2) 3.0 km (5:40 / km)
shoes: Hoka One One Clifton 2

Morgonjogg.

Strength 3:00 [1]

Bål/stabilitet.
10 AM

Running 1:00:00 intensity: (20:00 @1) + (20:00 @2) + (20:00 @3) 8.5 km (7:04 / km)
shoes: Nike Terra Kiger 3

Löpning när jag gjorde ett filmjobb åt förbundet på en träning.
2 PM

Orienteering 45:00 intensity: (20:00 @1) + (25:00 @2) 6.0 km (7:30 / km)
shoes: Nike Terra Kiger 3

Utsättning och intagning lugnt.

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