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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mr O-memes

In the 31 days ending Oct 31, 2011:

activity # timemileskm+m
  orienteering15 14:16:46 77.82(11:01) 125.23(6:50) 536142 /168c84%
  running24 10:42:35 69.42(9:15) 111.73(5:45) 336
  S&C4 30:32
  Total37 25:29:53 147.24 236.96 872142 /168c84%
  [1-5]37 25:22:32
averages - sleep:8.2 weight:79.1kg

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Monday Oct 31, 2011 #

2 PM

orienteering 53:04 [3] 6.84 km (7:45 / km) +20m 7:39 / km
shoes: Vj Supra

Sunday Oct 30, 2011 #

10 AM

running race 1:45 intensity: (8 @1) + (4 @2) + (1:33 @3) 0.31 km (5:37 / km) +5m 5:12 / km
ahr:161 max:170 shoes: Vj Supra

orienteering 1:03:43 intensity: (14 @1) + (3 @2) + (7:43 @3) + (55:39 @4) + (4 @5) 10.52 km (6:03 / km) +23m 6:00 / km
ahr:178 max:191 shoes: Vj Supra

Thursday Oct 27, 2011 #

4 PM

running 1:12:13 intensity: (1:24 @1) + (40:51 @2) + (28:19 @3) + (1:39 @4) 12.1 km (5:58 / km) +50m 5:51 / km
ahr:146 max:179 shoes: Asics

Wednesday Oct 26, 2011 #

7 PM

running warm up/down 8:55 intensity: (45 @1) + (6:28 @2) + (1:42 @3) 1.32 km (6:45 / km) +2m 6:42 / km
ahr:142 max:154 shoes: Vj Supra

orienteering 58:04 intensity: (1 @0) + (1:26 @1) + (10:12 @2) + (27:57 @3) + (18:28 @4) *** 7.86 km (7:23 / km) +17m 7:19 / km
ahr:160 max:183 spiked:25/28c shoes: Vj Supra

10 PM

S&C 5:22 intensity: (48 @1) + (2:38 @2) + (1:56 @3)
ahr:144 max:168 shoes: Asics

Tuesday Oct 25, 2011 #

Note
slept:8.0 weight:79.2kg (rest day)

Monday Oct 24, 2011 #

Note
slept:7.0 weight:79.6kg

2 PM

S&C 5:10 intensity: (1:54 @1) + (1:56 @2) + (1:20 @3)
ahr:133 max:155 shoes: Asics

6 PM

running (recovery) 31:29 intensity: (57 @1) + (26:20 @2) + (4:12 @3) 5.6 km (5:38 / km) +20m 5:32 / km
ahr:138 max:157 shoes: Asics

freerunning with desmond

Sunday Oct 23, 2011 #

10 AM

running warm up/down 10:08 intensity: (8 @1) + (2:28 @2) + (6:20 @3) + (1:12 @4) 1.79 km (5:39 / km) +15m 5:26 / km
ahr:155 max:179 slept:7.0 shoes: Vj Supra

260 days till jwoc

orienteering race (Long) 57:51 intensity: (5:25 @3) + (52:08 @4) + (18 @5) ** 9.67 km (5:59 / km) +179m 5:29 / km
ahr:179 max:195 spiked:21/24c shoes: Vj Supra

running warm up/down 4:49 intensity: (1:13 @2) + (3:36 @3) 0.73 km (6:36 / km)
ahr:149 max:154 shoes: Vj Supra

Saturday Oct 22, 2011 #

Note
slept:10.0

261 days till jwoc
3 PM

running 21:11 intensity: (8 @1) + (17:59 @2) + (3:04 @3) 3.48 km (6:06 / km) +5m 6:03 / km
ahr:143 max:154 shoes: Asics

Friday Oct 21, 2011 #

Note
slept:8.5 weight:79.4kg

7 PM

running warm up/down 10:24 intensity: (1:18 @1) + (5:36 @2) + (3:30 @3) 1.16 km (8:59 / km) +14m 8:29 / km
ahr:140 max:159 shoes: Vj Supra

262 days till jwoc long!

orienteering race (night relay) 41:16 intensity: (12 @1) + (10 @2) + (6:39 @3) + (34:15 @4) *** 6.88 km (6:00 / km) +112m 5:33 / km
ahr:176 max:190 spiked:23/30c shoes: Vj Supra

Thursday Oct 20, 2011 #

Note
slept:7.5 weight:78.4kg (rest day)

263 days till jwoc long!

Wednesday Oct 19, 2011 #

11 AM

S&C 10:00 intensity: (6:44 @0) + (2:51 @1) + (25 @2)
ahr:100 max:143 slept:8.5 weight:78kg shoes: Barefoot

Achilles excercices 1' x2
10 push ups x2
20 sit ups x2
10 leg jumps
15 full tucks
7 PM

running warm up/down 5:19 intensity: (11 @0) + (11 @1) + (4:41 @2) + (16 @3) 0.89 km (6:00 / km) +6m 5:48 / km
ahr:136 max:152 shoes: Vj Supra

264 days till jwoc long!

orienteering 1:00:09 intensity: (25 @0) + (3:35 @1) + (14:46 @2) + (34:01 @3) + (7:22 @4) ***** 7.56 km (7:57 / km) +50m 7:42 / km
ahr:153 max:187 spiked:17/24c shoes: Vj Supra

running warm up/down 5:31 [2] 0.77 km (7:07 / km) +4m 6:56 / km
ahr:137 max:147 shoes: Vj Supra

Tuesday Oct 18, 2011 #

7 PM

running warm up/down (warm up) 11:02 intensity: (1 @1) + (2:01 @2) + (9:00 @3) 2.2 km (5:01 / km)
ahr:159 max:195 shoes: Asics

running race 51:09 intensity: (19 @1) + (2:51 @2) + (26:26 @3) + (19:18 @4) + (2:15 @5) 10.54 km (4:51 / km) +10m 4:50 / km
ahr:166 max:197 slept:9.0 weight:79.8kg shoes: Asics

Battle of the cities with evelien (bike) and michael!
Different kind of speed!

running warm up/down (cool down) 10:56 intensity: (6 @1) + (40 @2) + (10:10 @3) 1.87 km (5:51 / km)
ahr:154 max:160 shoes: Asics

265 days till jwoc long!

Monday Oct 17, 2011 #

7 AM

running (recovery) 57:21 [2] 10.03 km (5:43 / km) +40m 5:36 / km
shoes: Asics

Together with Jens.
New running shoes.
266 days till jwoc "really" starts

Sunday Oct 16, 2011 #

10 AM

running warm up/down 10:41 [1] 1.85 km (5:46 / km)
shoes: Vj Supra

267 Days till jwoc long!
11 AM

orienteering race (Middle) 33:23 [4] *** 6.23 km (5:22 / km)
spiked:21/24c shoes: Vj Supra

Felt Quite good during the race only some very small mistakes
12 PM

running warm up/down 9:24 [1] 1.46 km (6:26 / km)
shoes: Vj Supra

Together with Arno and Frederik

Saturday Oct 15, 2011 #

11 AM

running warm up/down 1:55 [1] 0.37 km (5:12 / km)
shoes: Vj Supra

short warm up because i was late!
268 days till jwoc!
12 PM

orienteering race 44:49 [3] *** 8.31 km (5:24 / km)
spiked:35/38c shoes: Vj Supra

1 PM

running warm up/down 10:02 [1] 1.71 km (5:52 / km)
shoes: Vj Supra

Friday Oct 14, 2011 #

Note
(rest day)

Restday
269 day till jwoc!

Thursday Oct 13, 2011 #

running long 1:10:53 [2] 12.25 km (5:47 / km) +40m 5:42 / km
shoes: Trainers

270 days till jwoc long!

Wednesday Oct 12, 2011 #

orienteering 58:21 [1] **** 6.41 km (9:06 / km)
shoes: Vj Supra

271 days till jwoc long!

Tuesday Oct 11, 2011 #

running 37:00 [2] 5.98 km (6:11 / km) +50m 5:56 / km
shoes: Trainers

272 days till jwoc long!!!
1k on very stony ground!

Monday Oct 10, 2011 #

6 PM

running 25:00 [1] 5.0 km (5:00 / km)
shoes: Trainers

273 days till jwoc!

Sunday Oct 9, 2011 #

10 AM

running 5:57 [1] 1.03 km (5:47 / km)
shoes: Vj Supra

274 days till jwoc long!
11 AM

orienteering race 1:09:22 [3] 10.55 km (6:35 / km)
shoes: Vj Supra

12 PM

running warm up/down 6:07 [1] 1.04 km (5:53 / km)
shoes: Vj Supra

Saturday Oct 8, 2011 #

running intervals (short intervals) 29:12 [3] 5.03 km (5:48 / km)
shoes: Trainers

275 days till jwoc long!
2 x (5", 10", 15" full speed) between each interval 30" easy between each session 1'

Friday Oct 7, 2011 #

Note
(rest day)

276 days till jwoc long!
Friday= restday

Thursday Oct 6, 2011 #

running long 1:27:04 [2] 15.02 km (5:48 / km) +75m 5:39 / km
shoes: Trainers

277 days Till jwoc long!
Together with Jens and Michael easy tempo
I felt bad in the beginning but got better in the end!

Wednesday Oct 5, 2011 #

orienteering 40:19 [4] *** 7.2 km (5:36 / km)
shoes: Vj Supra

278 days till jwoc long!

S&C 10:00 [3]

Tuesday Oct 4, 2011 #

orienteering (Night) 1:27:20 [2] ***** 10.03 km (8:42 / km) +75m 8:24 / km
shoes: Vj Supra

279 Days till jwoc long!

Monday Oct 3, 2011 #

3 PM

orienteering 59:35 [1] 8.3 km (7:11 / km)
shoes: Trainers

280 Days till jwoc long!
Putting controlls
The map was not up to date anymore
5 PM

orienteering 1:11:05 [1] 7.8 km (9:07 / km) +50m 8:50 / km
shoes: Trainers

Learning Feya how to orienteer again after 2 years inactivity.
It was quite amazing how good she still was
Tempo was very low though.
Maybe most of this was walking :)

Sunday Oct 2, 2011 #

12 PM

running 13:23 [1] 2.62 km (5:06 / km)

1 PM

orienteering race 58:25 [5] 11.08 km (5:16 / km) +10m 5:15 / km
shoes: Vj falcon

281 Days till jwoc long!
9.9km on controll description.
result: 1st in M20
Mistakes: 7 minutes in total.
2 PM

running 7:00 [1] 1.0 km (7:00 / km)
shoes: Vj falcon

Saturday Oct 1, 2011 #

running 26:45 [1] 4.58 km (5:50 / km)
shoes: Trainers

282 days till jwoc long!
Some short intervals.
I am ready for tommorow !

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