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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending Dec 17, 2017:

activity # timemileskm+m
  XC Skiing11 15:00:33 75.56(11:55) 121.61(7:24) 1978
  Running on Paths5 2:23:23 8.17(17:33) 13.15(10:54) 377
  Skiing (Downhill)1 53:39 12.62(4:15) 20.31(2:38) 3287
  Total16 18:17:35 96.35(11:23) 155.07(7:05) 5642
  [1-5]15 17:08:56

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MoTuWeThFrSaSu

Saturday Dec 16, 2017 #

7 AM

Running on Paths 29:14 [1] 3.12 km (9:23 / km) +81m 8:18 / km
shoes: Asis Hyper Speed 2

Morning run and drills.
9 AM

XC Skiing (Classic) 2:17:41 [3] 24.17 km (5:42 / km) +420m 5:15 / km

Classic ski. Over to Nordseter, where I met up with Ralph and Cherry, then a lovely loop around a lake to the north and then back to Sjusj√łen.
12 PM

XC Skiing (Skate) 1:05:59 [2] 5.39 km (12:15 / km) +42m 11:48 / km

Loops on the range.

XC Skiing (Skate) 38:59 [4] 5.68 km (6:52 / km) +118m 6:13 / km

A warm up followed by a short relay with a little bit of shooting, good fun and interesting to see how my shooting is with a pulse rate.

Friday Dec 15, 2017 #

10 AM

Skiing (Downhill) 53:39 [0] 20.31 km (2:38 / km) +3287m 1:28 / km

A fun day of Alpine skiing as a bit of a break.

Thursday Dec 14, 2017 #

6 AM

Running on Paths 32:13 [2] 2.91 km (11:03 / km) +72m 9:50 / km
shoes: Asis Hyper Speed 2

Morning running session.
9 AM

XC Skiing 1:22:41 [1] 3.58 km (23:06 / km) +12m 22:44 / km

Session on the range doing short loops and practising standing shoots.

Heart rate monitor seems to have stopped working.
10 AM

XC Skiing (Skate) 17:20 [2] 2.55 km (6:47 / km) +52m 6:10 / km

Quick warm up around the flat part of the track.

XC Skiing (Skate) 32:21 [3] 6.36 km (5:05 / km) +234m 4:18 / km

Intervals session on the track down at the range. 5 x 1. 2k finishing on a very large hill. Completely disgusting.

XC Skiing 10:14 [1] 1.5 km (6:51 / km) +15m 6:31 / km

A nice longer warm down.

Wednesday Dec 13, 2017 #

7 AM

Running on Paths 30:06 intensity: (7:00 @1) + (16:00 @2) + (7:06 @3) 2.78 km (10:49 / km) +81m 9:27 / km
ahr:130 max:158 shoes: Asis Hyper Speed 2

Morning run.
9 AM

XC Skiing (Classic) 1:44:39 intensity: (11:39 @1) + (40:00 @2) + (49:00 @3) + (4:00 @4) 18.94 km (5:31 / km) +332m 5:05 / km
ahr:139 max:161

A long morning classic. So cold this morning, ended up getting brain freeze on the long decent.
2 PM

XC Skiing (Skate) 1:45:00 intensity: (15:00 @0) + (15:00 @1) + (35:00 @2) + (25:00 @3) + (15:00 @4) 6.5 km (16:09 / km) +46m 15:36 / km
ahr:116 max:157

Range session, focusing on prone shooting.

Tuesday Dec 12, 2017 #

6 AM

Running on Paths 27:50 intensity: (19:00 @1) + (4:00 @2) + (4:50 @3) 2.02 km (13:47 / km) +70m 11:45 / km
ahr:123 max:156 shoes: Asis Hyper Speed 2

Morning jog
8 AM

XC Skiing warm up/down (Skate) 28:05 intensity: (8:00 @1) + (5:00 @2) + (11:00 @3) + (4:05 @4) 3.08 km (9:07 / km) +29m 8:43 / km
ahr:133 max:165

XC Skiing race 48:01 intensity: (4:00 @3) + (20:00 @4) + (24:01 @5) 14.56 km (3:18 / km) +198m 3:05 / km
ahr:177 max:185

15km Skate time trial. I was the last man off so chasing the others all the way. This was disgustingly hard work, body completely died on the final up hill.
1 PM

XC Skiing (Classic) 1:06:13 intensity: (7:50 @1) + (8:23 @2) + (50:00 @3) 9.56 km (6:55 / km) +225m 6:12 / km
ahr:136 max:160

A casual classic ski to try and recover a little, up to a nice view point and back down.

Monday Dec 11, 2017 #

6 AM

Running on Paths 24:00 intensity: (8:00 @1) + (12:00 @2) + (4:00 @3) 2.31 km (10:23 / km) +74m 8:57 / km
ahr:94 max:149 shoes: Asis Hyper Speed 2

XC Skiing (Skate) 1:01:00 intensity: (13:00 @1) + (15:00 @2) + (29:00 @3) + (4:00 @4) 8.13 km (7:30 / km) +76m 7:10 / km
ahr:126 max:164

Skate technique. Mostly focusing on double dance.
1 PM

XC Skiing (Skate) 56:32 intensity: (9:00 @1) + (15:32 @2) + (22:00 @3) + (10:00 @4) 5.66 km (9:59 / km) +119m 9:02 / km
ahr:132 max:169

Afternoon skate technique session. Focusing on paddling and changing arms while climbing the hill.
2 PM

XC Skiing (Skate) 45:48 intensity: (10:00 @1) + (13:00 @2) + (9:00 @3) + (10:00 @4) + (3:48 @5) 5.94 km (7:43 / km) +62m 7:20 / km
ahr:134 max:168

Loops on the range.

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