Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: conör

In the 7 days ending Mar 18, 2012:

activity	#	time	miles		km		+m	load
Orienteering	6	5:48:30	31.45	(11:05)	50.62	(6:53)	1185	1146.3
Run (road)	3	1:38:12	8.0		12.88		325	271.7
Strength/Conditioning	1	1:20:00						80.0
Other	1	20:00						40.0
Total	8	9:06:42	39.46		63.5		1510	1538.0

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Sunday Mar 18, 2012 #

9 AM

Orienteering long 2:00:30 [3] *** 14.13 km (8:32 / km) +403m 7:28 / km

Nyckelhult, was very tired but kept up anyway.

Saturday Mar 17, 2012 #

9 AM

Orienteering race 1:05:00 [4] **** 11.0 km (5:55 / km) +244m 5:19 / km
shoes: Spiky Salomons

Löpex at day. Gps didn't get sattelites for ages...

6 PM

Orienteering 1:10:00 [3] **** 9.0 km (7:47 / km) +110m 7:20 / km

Night training with tisaren, went pretty badly and gps went insane. it was three 3km loops plus a bit of warm up/warm down

Friday Mar 16, 2012 #

Note
(rest day)

Training weekend this weekend.

Thursday Mar 15, 2012 #

2 PM

Run (road) 4:24 [3]

Run (road) 4:23 [3]

Orienteering 10:40 [3] 2.51 km (4:15 / km) +7m 4:11 / km

Cool mental excersise while running

Orienteering 15:10 [3] 3.86 km (3:56 / km) +40m 3:44 / km

Sprint O around Hallsberg

Run (road) 33:01 [3] 2.32 km (14:14 / km) +175m 10:20 / km

Wednesday Mar 14, 2012 #

7 AM

Run (road) 23:13 [3] 3.94 km (5:54 / km) +60m 5:29 / km

Orienteering 31:20 [3] 3.67 km (8:32 / km) +121m 7:20 / km
shoes: Spiky Salomons

Line-o except with the middle blanked out

Run (road) 5:08 [3] 0.84 km (6:07 / km) +20m 5:27 / km

Run (road) 5:08 [3] 0.94 km (5:28 / km) +28m 4:46 / km

Tuesday Mar 13, 2012 #

5 PM

Orienteering intervals 35:50 [4] *** 6.45 km (5:33 / km) +260m 4:37 / km
shoes: Spiky Salomons

O-intervals, in daylight, with only a t-shirt! 9 loops, 500-700 metres long. About a minute rest in between. No maps cos there were 9 of them... Orienteered well and ran well so twas good.

Run (road) warm up/down 10:00 [2] 1.8 mi (5:33 / mi)
shoes: Spiky Salomons

Run (road) warm up/down 12:55 [2] 1.94 km (6:39 / km) +42m 6:00 / km
shoes: Spiky Salomons

Monday Mar 12, 2012 #

6 PM

Other (Soccer) 20:00 [2]

fotboll med olgy

7 PM

Strength/Conditioning 1:20:00 [1]

Gympa, vi spelade fotboll och var lite sena...

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