Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: stig of the dump

In the 7 days ending Apr 19, 2012:

activity	#	time	miles		km		+m
biking	3	3:17:00	32.93		53.0
Orienteering	3	2:31:00	5.84		9.4
Trail Running	3	1:44:00	10.38		16.7
Streching	5	1:44:00
Swimming	2	1:00:00
strength	1	40:00
Road Running	1	17:00	1.68	(10:08)	2.7	(6:18)
Total	14	11:13:00	50.83		81.8
[1-5]	10	9:29:00

2:23

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Thursday Apr 19, 2012 #

12 PM

biking (MTB) 39:00 [1] 14.0 km (2:47 / km)

Easy leg turner, Up to Åmotdammen then down to lorenskog then back home.

6 PM

Swimming 35:00 [2]

C • Hawaii 2

Wednesday Apr 18, 2012 #

6 PM

Trail Running warm up/down 19:00 [1] 1.7 km (11:11 / km)

Trail Running intervals 30:00 [3] 4.0 km (7:30 / km)

500meter trail & terrain loop, 8 loops with 90sec recovery.

Real good training, cruzing nicely!!

Orienteering (Down Hill) 5:00 [3] 0.9 km (5:33 / km)

Nice race at the end, hunting start. I stared last but think it was to bigger gap.

Trail Running warm up/down 10:00 [1] 1.3 km (7:42 / km)

9 PM

Streching 16:00 [0]

Tuesday Apr 17, 2012 #

8 AM

Orienteering (Control Hanging) 1:26:00 [1]

Just taking it very easy, after some shock treatment on the knee yeasterday morning. Din't realy need it but why not!!!

4 PM

Swimming 25:00 [2]

Just got proper crowed, so jacked it!!! old people swimming in pares!!!!

9 PM

Streching 18:00 [0]

Monday Apr 16, 2012 #

9 AM

strength 40:00 [1]

Red Cord plus some step work.

3 PM

Streching 20:00 [0]

Sunday Apr 15, 2012 #

11 AM

Road Running warm up/down 10:00 [1] 1.6 km (6:15 / km)

Up to the lysLøper

Trail Running tempo 25:00 [3] 6.4 km (3:54 / km)

Was cold and wet!! was tough on the hills, and the knee felt tight but ok!!!

Trail Running (Running Recovery) 2:00 [1]

Trail Running intervals 8:00 [4] 2.0 km (4:00 / km)

45 sec's with 15 sec's recovery.

Road Running warm up/down 7:00 [1] 1.1 km (6:22 / km)

Back with Elin. Just nice and easy.

C • you mean nice and fast? ;) 3

9 PM

Streching (& Exersizes) 25:00 [0]

Saturday Apr 14, 2012 #

5 PM

biking (MTB) 1:58:00 [1] 39.0 km (3:02 / km)

Back from Svartskog. Felt real tired even b4 i got to skullerud. Vey hard on the hills, but was very soft from the rain/melting snow.

Streching (Exersizes) 25:00 [0]

Friday Apr 13, 2012 #

10 AM

biking (Spinning) 40:00 [1]

9 PM

Trail Running warm up/down 10:00 [1] 1.3 km (7:42 / km)

Orienteering (Night) 1:00:00 [3] 8.5 km (7:04 / km)

Bjørndalen, Felt real heavy legged. Made some small sloppy misses but think thats due to the lack of orienteering in the last 2months. Started to get tired in the last few km that din't help either.

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