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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Boje

In the 7 days ending Nov 12, 2023:

activity # timemileskm+m
  Running4 2:32:04 18.93(8:02) 30.47(4:59) 280
  Orienteering1 1:54:39 8.91(12:52) 14.34(8:00) 594
  Strength3 1:30:00
  Swimming1 35:00
  Elliptical machine1 10:00
  Aqua jogging1 10:00
  Kayaking1 8:00
  Total8 6:59:43 27.84 44.81 874

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MoTuWeThFrSaSu

Sunday Nov 12, 2023 #

1 PM

Elliptical machine 10:00 [1]

Strength 30:00 [1]

3 x 8 x 15 utfall
3 x 8 x 70 knebøy
3 x 8 x 50 deadlift
3 x 8 x 100 beinpress

Saturday Nov 11, 2023 #

11 AM

Orienteering 1:54:39 [2] 14.34 km (8:00 / km) +594m 6:37 / km

Høstløp i Østmarka. Mellomlang løype. Med Florian og Oskar.

Running 6:00 [1] 1.0 km (6:00 / km)

Friday Nov 10, 2023 #

8 AM

Aqua jogging 10:00 [1]

Swimming 35:00 [1]

Med WANG
4 PM

Running 58:53 [1] 10.97 km (5:22 / km) +210m 4:54 / km

På grus med Florian og Neve

Thursday Nov 9, 2023 #

4 PM

Running 24:10 intensity: (12:33 @1) + (10:14 @2) + (1:23 @3) 5.0 km (4:50 / km)
ahr:132 max:161

Running intervals 30:00 intensity: (18 @1) + (52 @2) + (8:43 @3) + (9:21 @4) + (10:46 @5) 7.0 km (4:17 / km)
ahr:170 max:180

Bislettintervaller. 12 x 546,5m på 3:12/km

Running 5:37 intensity: (1:26 @1) + (3:11 @2) + (1:00 @3) 1.2 km (4:41 / km)
ahr:136 max:143

Wednesday Nov 8, 2023 #

2 PM

Strength 30:00 [1]

3 x 10 x 10 utfall
3 x 8 x 50 leg ext
3 x 8 x 50 leg curl
3 x 10 x 90 beinpress

Tuesday Nov 7, 2023 #

5 PM

Running 27:24 [1] 5.29 km (5:11 / km) +71m 4:51 / km

Oppvarmingen til Vettakollenintervaller med NSK. Droppet dragene.

Monday Nov 6, 2023 #

6 PM

Kayaking (Romaskin) 8:00 [1]

Strength 30:00 [1]

3 x 10 x 10 utfall
3 x 10 x 60 knebøy
3 x 10 x 80 tåhev
3 x 8 x 20 bulgarsk

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