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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dm

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  Running23 24:23:30
  Orienteering2 1:38:00
  Exercises, sprints12 1:10:00
  Total23 27:11:30

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Wednesday Feb 29, 2012 #

Running warm up/down 16:00 [1]

Running 12:00 [3]

itw

Running intervals 33:00 [3]

HFW reps - 6:55, 11:03 and 12:09.

Running warm up/down 25:00 [1]

Exercises, sprints 7:00 [2]

Tuesday Feb 28, 2012 #

Running warm up/down 16:00 [1]

Running 10:00 [3]

Running 8:00 [3]

hfw

Exercises, sprints 5:00 [2]

Running warm up/down 15:00 [1]

Monday Feb 27, 2012 #

Running 12:00 [3]

Running warm up/down 16:00 [1]

Running tempo 41:00 [3]

HFW - some snow and ice from the morning.

Running warm up/down 17:00 [1]

Exercises, sprints 7:00 [2]

Sunday Feb 26, 2012 #

Orienteering intervals 53:00 [3]

2 days of Orienteering, in Feb., in Oslo! And not much snow either. Down at the fjord doing loops on Ljankollen. Enjoyed it and going ok. Only 1 dog attack per day as well...

Running warm up/down 20:00 [1]

Saturday Feb 25, 2012 #

Orienteering 45:00 [3]

Running intervals 5:00 [3]

Running warm up/down 15:00 [1]

Thursday Feb 23, 2012 #

Running intervals 25:00 [5]

30/15'' over skøyenåsen

Exercises, sprints 5:00 [2]

Running warm up/down 18:00 [1]

Running 10:00 [3]

Running warm up/down 18:00 [1]

Wednesday Feb 22, 2012 #

Running intervals 15:00 [3]

Longer to work

Running warm up/down 20:00 [1]

Running warm up/down 25:00 [1]

Running intervals 33:00 [4]

Reps hfw. 6'55, 11'02 and 12'05. Good times, effort high. Windy.

Exercises, sprints 7:00 [2]

Tuesday Feb 21, 2012 #

Running 10:00 [3]

Running warm up/down 15:00 [1]

Running 9:00 [3]

HFW

Running warm up/down 15:00 [1]

Monday Feb 20, 2012 #

Running 15:00 [1]

itw

Running 10:00 [3]

Running warm up/down 17:00 [1]

Exercises, sprints 5:00 [2]

Running intervals 28:00 [4]

3*vallhall reps in poor times (4'30-4'35). Windy, not quite there physically

few 30'' reps across to hill and then 1 long hill

Saturday Feb 18, 2012 #

Running intervals 26:00 [3]

Hills - shortened, about 4'15 up*5

Running 36:00 [1]

wu, wd and some descents

Friday Feb 17, 2012 #

Running intervals 54:00 [3]

long reps - around 13'30 and 12'30, 30'' rec.

Running warm up/down 15:00 [1]

Thursday Feb 16, 2012 #

Running intervals 50:00 [3]

3 hills (repeating best bits) in wetter snow. Surprisingly quick - 9'25-9'30 up. w map, did not get far...

Running warm up/down 15:00 [1]

Wednesday Feb 15, 2012 #

Running intervals 22:00 [5]

Morning 30/15'' reps - did not have time later so about 8am was going for it. Went ok considering

Exercises, sprints 5:00 [2]

Running warm up/down 15:00 [1]

Running warm up/down 15:00 [1]

Running 9:00 [3]

Back to car

Tuesday Feb 14, 2012 #

Running 20:00 [1]

ITW

Running 12:00 [3]

Running intervals 34:00 [3]

hfw - going well. 7'17, 11,14, 12'24.

Exercises, sprints 7:00 [2]

Running warm up/down 25:00 [1]

Sunday Feb 12, 2012 #

Running warm up/down 15:00 [1]

Running intervals 58:00 [3]

terrain reps w map - 14:28, 12:58, 14:50 and 13:28. 30'' rest.

Friday Feb 10, 2012 #

Running intervals 52:00 [3]

3 hills w repeats and back w map.

Running warm up/down 17:00 [1]

Thursday Feb 9, 2012 #

Running warm up/down 15:00 [1]

Running tempo 10:00 [3]

Running intervals 27:00 [4]

Vallhall Reps - 4:28, 24, 22, 22, 22. Getting quicker - didn't realise it was -10 til I got to car.

Running warm up/down 25:00 [1]

Exercises, sprints 5:00 [2]

Tuesday Feb 7, 2012 #

Running 14:00 [1]

Running 9:30 [3]

Black appeared again

Exercises, sprints 5:00 [2]

Running warm up/down 20:00 [1]

Running intervals 25:00 [5]

30/15s

Monday Feb 6, 2012 #

Running 14:00 [1]

itw

Running 10:00 [3]

Running warm up/down 15:00 [1]

Exercises, sprints 7:00 [2]

Running intervals 40:00 [3]

Long reps - 8, 13 and 17'. Snowy and changed route since car parked in Oppsal. Good to be running, even in poor conditions

Sunday Feb 5, 2012 #

Running 15:00 [1]

Saturday Feb 4, 2012 #

Running intervals 50:00 [3]

4,5' reps, 30'' rec

Running warm up/down 15:00 [1]

Running 10:00 [1]

Friday Feb 3, 2012 #

Running intervals 51:00 [3]

Hills, repeating the best bits. 15'30 reps, 15'' rec

Running 15:00 [1]

Wednesday Feb 1, 2012 #

Running intervals 21:00 [5]

30/15s near Mortensrud. Another cycle route, not much more exciting.

Running 28:00 [1]

Exercises, sprints 5:00 [2]

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