Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dm

In the 31 days ending Dec 31, 2008:

activity	#	time	miles	km	+m
Running	19	15:33:00	43.67	70.28
Orienteering	9	13:25:00	44.12	71.0		85 /	90c	94%
Cycling	6	3:35:00
Circuits	7	2:20:00
Exercises, sprints	5	1:27:00	1.24	2.0
Total	25	36:20:00	89.03	143.28		85 /	90c	94%

4:15

0:00

» now

Monday Dec 29, 2008 #

Running 4:15:00 [2]

missed

Thursday Dec 25, 2008 #

Orienteering 1:25:00 [2] **** 9.0 km (9:27 / km)
ahr:130

Old course, in reverse. Need coast, conditions great

Running warm up/down 15:00 [1]

Wednesday Dec 24, 2008 #

Orienteering 1:30:00 [2] **** 10.0 km (9:00 / km)
ahr:130

Mix of longer and shorter legs. Managed to keep a bit higher intensity doing this.

Running warm up/down 10:00 [1]

Tuesday Dec 23, 2008 #

Running hills 30:00 [4] 7.0 km (4:17 / km)
max:165

4*5' reps, better times except where icy.

Exercises, sprints 10:00 [3] 2.0 km (5:00 / km)

Running warm up/down 30:00 [1] 5.0 km (6:00 / km)

Monday Dec 22, 2008 #

Cycling 30:00 [2]
ahr:130

On rollers

Circuits 45:00 [2]

Sunday Dec 21, 2008 #

Orienteering 1:50:00 [2] **** 12.0 km (9:10 / km)
ahr:120 max:140 spiked:61/63c

cp, conditions quite good other than it getting dark in the green, especially by 14:30 at the end... Good session

Running warm up/down 10:00 [1]

Saturday Dec 20, 2008 #

Orienteering 1:00:00 [3] *****
spiked:24/27c

control picking,window and contour only sections in some snow, rain and 3 degrees. Great! Marshes galore

Running warm up/down 20:00 [1]

Friday Dec 19, 2008 #

Exercises, sprints 20:00 [3]

Running warm up/down 25:00 [1]

Thursday Dec 18, 2008 #

Running intervals 28:00 [3]

4*5', 2'rec from Ljan. Almost no ice, just a lot of gravel. Not setting the world alight with my times

Running warm up/down 40:00 [1]

Exercises, sprints 7:00 [3]

Wednesday Dec 17, 2008 #

Cycling 30:00 [2]
ahr:119 max:130

Circuits 30:00 [2]

Tuesday Dec 16, 2008 #

Cycling warm up/down 20:00 [1]

Cycling intervals 30:00 [3]

5*5', 1' rest on the rollers

Circuits 10:00 [2]

Few exercises

Monday Dec 15, 2008 #

Running 1:10:00 [2] 13.0 km (5:23 / km)

steady run home. A particularly nice day where the pavements that had been cleared had a thin layer of ice all over them

Sunday Dec 14, 2008 #

Orienteering 1:10:00 [2] **** 7.0 km (10:00 / km)
ahr:130

Went to the coast where it looked good yesterday. Some snow and a hard course on quite old map.

Running warm up/down 20:00 [1]

Saturday Dec 13, 2008 #

Orienteering 50:00 [3] 6.0 km (8:20 / km)

Orienteering 25:00 [2] *** 3.0 km (8:20 / km)

Went south to get a bit less snow. Felt ok

Running warm up/down 15:00 [1] 2.0 km (7:30 / km)

Friday Dec 12, 2008 #

Cycling 30:00 [2]
ahr:120 max:130

Steady cycle indoors

C • fancy meeting you here 3

Circuits 15:00 [2]

Thursday Dec 11, 2008 #

Cycling intervals 30:00 [4]
max:162

5*4' cycle reps on rollers

Cycling warm up/down 15:00 [1]

warmup, much more effective when alone...

Wednesday Dec 10, 2008 #

Running 30:00 [1] 5.3 km (5:40 / km)

Steady run, ice everywhere and shoes not fitting. Decided to cycle in

Cycling 30:00 [2]

On rollers, about 120 pulse

Circuits 10:00 [2]

Few exercises

Tuesday Dec 9, 2008 #

Orienteering 2:10:00 [2] *** 12.5 km (10:24 / km)
ahr:120

Night orienteering in quite a bit of hardening snow. First and last 30' alone

Monday Dec 8, 2008 #

Circuits 10:00 [2]

Exercises, sprints 25:00 [2]

Running warm up/down 35:00 [1]

Sunday Dec 7, 2008 #

Orienteering long 1:20:00 [2]

Orienteering in snow, quite tough

Running warm up/down 25:00 [1]

Saturday Dec 6, 2008 #

Running long 1:00:00 [2]

snow running

Thursday Dec 4, 2008 #

Running warm up/down 1:00:00 [1] 9.23 km (6:30 / km)

Running hills 35:00 [4] 5.0 mi (7:00 / mi)

5*5' hills - 'steps' with club. 5'16-5'17 for them all, some snow. Long w/u and down from Løren

Wednesday Dec 3, 2008 #

Running long 1:10:00 [2] 13.5 km (5:11 / km)

Run home, some snow

C • hills 1

Tuesday Dec 2, 2008 #

Orienteering long 1:45:00 [2] ** 11.5 km (9:08 / km)
ahr:120

Night O with club, about 7 of us. Leading the first and alone the last controls to keep hr up a little...

Running warm up/down 15:00 [1] 2.2 km (6:49 / km)

Monday Dec 1, 2008 #

Circuits 20:00 [2]

Just 1 round, quite enough today

Running warm up/down 35:00 [1] 5.0 km (7:00 / km)

Exercises, sprints 25:00 [2]

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