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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dm

In the 31 days ending Aug 31, 2011:

activity # timemileskm+m
  Running27 27:38:00
  Orienteering7 6:22:00
  Exercises, sprints14 1:38:00
  Circuits2 30:00
  Total27 36:08:00

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Wednesday Aug 31, 2011 #

Running 28:00 [2]

itw

Running warm up/down 30:00 [1]

Running intervals 28:00 [3]

Reps to track and from track. 7, 9, 4'.

Running 15:00 [4]

Track, 400m, 1k, 1k, 400, 400.

Exercises, sprints 7:00 [2]

Tuesday Aug 30, 2011 #

Running 28:00 [2]

itw

Running warm up/down 30:00 [1]

HFW

Exercises, sprints 7:00 [2]

Sprints

Monday Aug 29, 2011 #

Running 28:00 [2]

itw in rain

Running intervals 33:00 [3]

HFW reps. Bit slower and lower pulse - 1' over the session than last week

Running warm up/down 25:00 [1]

Exercises, sprints 7:00 [2]

Sunday Aug 28, 2011 #

Orienteering tempo 57:00 [3]

Relay training for NM. Ran a couple of poor routes and small errors. Felt like a terrain I could master

Running warm up/down 25:00 [1]

Orienteering 20:00 [3]

Extra loop after

Friday Aug 26, 2011 #

Running intervals 47:00 [3]

6'00 best up. Usual mix of hills and terrain

Running 15:00 [3]

Thursday Aug 25, 2011 #

Running 34:00 [2]

itw

Orienteering 35:00 [3]

O on ekeberg. Not great speed in places

Running warm up/down 20:00 [1]

Running intervals 5:00 [4]

Up to ekeberg

Exercises, sprints 10:00 [2]

Wednesday Aug 24, 2011 #

Running 28:00 [2]

itw

Running 28:00 [2]

hfw via shops

Tuesday Aug 23, 2011 #

Running 28:00 [2]

ITW

Running intervals 27:00 [3]

Hfw Intervals to track, 6:50, 8:40 and 4:00ish and from track a bit

Running intervals 15:00 [4]

Track, 3*400 and 2*1k in 73 and 3'11 resp

Exercises, sprints 7:00 [2]

Running warm up/down 30:00 [1]

Monday Aug 22, 2011 #

Running 28:00 [2]

itw

Running intervals 33:00 [3]

Reps HFW. Really good times, felt strong and pushed a bit. 6:43, 10:38, 12:00

Running warm up/down 25:00 [1]

Exercises, sprints 7:00 [2]

Sunday Aug 21, 2011 #

Orienteering 1:00:00 [3]

Sævig, Greverudåsen. Some re-running of descents as well. Went ok.

Running warm up/down 20:00 [1]

Friday Aug 19, 2011 #

Running 28:00 [2]

itw

Running warm up/down 30:00 [1]

Exercises, sprints 7:00 [2]

Orienteering 15:00 [3]

Couple of sprints on way home

Running 45:00 [3]

And lots of reps

Thursday Aug 18, 2011 #

Running 28:00 [2]

ITW

Running intervals 21:00 [3]

HFW reps 6:55, 8:48, 3:10

Running intervals 15:00 [4]

Onto the track, 76, 2'32, 3'11, 2'34, 72. 1'-1'30 rest. Better than last week

Exercises, sprints 7:00 [2]

Running warm up/down 37:00 [1]

Wednesday Aug 17, 2011 #

Running 27:00 [2]

itw

Running 27:00 [2]

hfw

Tuesday Aug 16, 2011 #

Running 27:00 [2]

ITW

Running intervals 33:00 [3]

Reps HFW. Running good times. 6:44, 10:51, 12:18. Had GPS on for a change - flatter bits around 3:30/km, 150 pulse.

Running warm up/down 25:00 [1]

Exercises, sprints 7:00 [2]

Monday Aug 15, 2011 #

Running intervals 47:00 [3]

Terrain reps, 12'3x, generally good times after too on wet day. Felt good

Running 15:00 [1]

Sunday Aug 14, 2011 #

Orienteering 1:08:00 [3]

O reps on klemma. Ok

Running warm up/down 15:00 [1]

Friday Aug 12, 2011 #

Orienteering intervals 1:13:00 [3]

O Reps, Slettfjell. Ok

Running warm up/down 27:00 [1]

In and out to area

Thursday Aug 11, 2011 #

Running 23:00 [2]

itw

Exercises, sprints 10:00 [2]

2 hills as well as normal

Running warm up/down 13:00 [1]

Wednesday Aug 10, 2011 #

Running intervals 30:00 [4]

1 hill then 4*1500m in avg 4:59, 1.5' rec. Cruising round put off by faulty hr reeadings on rep 1. Calf got stiff anyway, first track for a long time....

Running warm up/down 17:00 [1]

Exercises, sprints 5:00 [2]

Tuesday Aug 9, 2011 #

Running 27:00 [2]

itw

Running 40:00 [3]

HFW reps. Good times (6:53, 10:58, 12:13 and 4:13) on another rainy day

Running warm up/down 20:00 [1]

Exercises, sprints 7:00 [2]

Monday Aug 8, 2011 #

Running intervals 12:00 [5]

sprints up to 30''

Running warm up/down 18:00 [1]

Exercises, sprints 5:00 [2]

Circuits 15:00 [2]

Sunday Aug 7, 2011 #

Running intervals 49:00 [3]

Same as yesterday only wetter and each rep a bit slower

Running warm up/down 15:00 [1]

Running 25:00 [2]

stroll in rain

Saturday Aug 6, 2011 #

Running 49:00 [3]

Hills and terrain reps - 12'50, 7'30 then hills in 6'0x/4'4x. Pretty continuous and tough

Running warm up/down 15:00 [1]

Running 25:00 [2]

strolling

Friday Aug 5, 2011 #

Running intervals 25:00 [3]

short reps session over mortensrud. Not eaten enough? A bit empty

Running warm up/down 25:00 [1]

Circuits 15:00 [2]

Wednesday Aug 3, 2011 #

Running intervals 35:00 [3]

Hills and path reps past trasop

Running warm up/down 20:00 [1]

Running 23:00 [2]

itw from oppsal

Exercises, sprints 5:00 [2]

Tuesday Aug 2, 2011 #

Running warm up/down 16:00 [1]

Orienteering 54:00 [3]

Skullerud, some of last course and bit I cut. Interesting going back.

Monday Aug 1, 2011 #

Running intervals 12:00 [5]

Hill sprints

Running warm up/down 24:00 [1]

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