Attackpoint - performance and training tools for orienteering athletes

Training Log: Boje

In the last 7 days:

activity	#	time	miles		km		+m
Cycling	3	3:15:07	60.85	(18.7/h)	97.92	(30.1/h)
Inliner/ Ice skating	2	2:52:30	32.24	(11.2/h)	51.89	(18.0/h)	6
Running	4	2:17:49	15.52	(8:53)	24.97	(5:31)	446
Hiking/ Skimo	1	1:39:55	5.31	(18:49)	8.54	(11:42)	721
Orienteering	1	1:21:40	4.65	(17:34)	7.48	(10:55)	255
Elliptical machine	1	1:05:00
Strength	1	30:00
Total	10	13:02:01	118.56		190.8		1428

2:35

0:00

Wednesday Dec 6 #

7 AM

Running 17:00 [1] 2.77 km (6:08 / km) +49m 5:38 / km

Postutsetting

3 PM

Cycling (Rulle) 1:30:07 [1] 44.92 km (29.9 kph)

Tuesday Dec 5 #

1 PM

Inliner/ Ice skating 1:32:30 [1] 28.89 km (18.7 kph) +6m

Med Heidi og Marianne på Maridalsvannet

5 PM

Running 1:00:18 11.54 km (5:13 / km) +324m 4:35 / km
ahr:146 max:176

6 x 4 min stiintervaller med NSK. 1 min pause.

Monday Dec 4 #

7 AM

Cycling (Rulle) 30:00 [1] 13.0 km (26.0 kph)

3 PM

Elliptical machine 30:00 [1]

Running 15:00 [1] 3.0 km (5:00 / km)

Strength 30:00 [1]

20 utfall
110 tåhev
110 beinpress
90 hipthrust

Running 15:00 [1] 3.0 km (5:00 / km)

Elliptical machine 35:00 [1]

Sunday Dec 3 #

Note

Mengdeuke 3/10
15 timer trening
57 km løping
2 hardøkter
1 styrkeøkt

10 AM

Hiking/ Skimo 1:39:55 [1] 8.54 km (11:42 / km) +721m 8:13 / km

2 x Wyllerløypa med Anton og Rauri

Running 30:31 [1] 4.66 km (6:33 / km) +74m 6:04 / km

Saturday Dec 2 #

10 AM

Inliner/ Ice skating 1:20:00 [1] 23.0 km (17.3 kph)

Med Marianne på Langen

5 PM

Cycling (Rulle) 1:15:00 [1] 40.0 km (32.0 kph)

Friday Dec 1 #

8 AM

Orienteering 1:21:40 [1] 7.48 km (10:55 / km) +255m 9:20 / km

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Injuries

R Lower Leg	Achilles Tendonitis	459+days
complete history

Training Targets

Nov 13 – Jan 21, 2024 (70d) Mengdeperiode
Total	175:00:00
actual:	56:02:21	32%
projected:	163:26:51	93%
Running + Orienteering + Teamsports			600km
actual:			209.1km	34%
projected:			609.8km	101%

Oct 23 – Jan 21, 2024 (91d) Styrkeperiode
Strength	13:00:00
actual:	6:30:00	50%
projected:	13:08:40	101%

Nov 1 – Oct 31, 2024 (366d) Total 2024
Total	600:00:00
actual:	67:44:28	11%
projected:	688:42:05	114%
Running + Orienteering	300:00:00		3000km
actual:	29:20:53	9%	281.3km	9%
projected:	298:22:19	99%	2859.9km	95%
Orienteering	140:00:00
actual:	11:58:46	8%
projected:	121:47:28	86%
Strength	25:00:00
actual:	5:00:00	20%
projected:	50:50:00	203%
Total [3-5]	70:00:00
actual:	5:06:06	7%
projected:	51:52:01	74%