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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Boje

In the 7 days ending Dec 10, 2023:

activity # timemileskm+m
  Running8 4:43:36 32.37(8:46) 52.1(5:27) 544
  Cycling3 3:00:10 54.09(18.0/h) 87.05(29.0/h)
  Orienteering5 2:40:38 18.98(8:28) 30.54(5:16) 141
  Inliner/ Ice skating1 1:32:30 17.95(11.6/h) 28.89(18.7/h) 6
  Elliptical machine1 1:05:00
  Strength2 1:00:00
  Teamsports1 30:00
  Total14 14:31:54 123.39 198.58 691

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MoTuWeThFrSaSu

Sunday Dec 10, 2023 #

Note

Mengdeuke 4/10
14,5 timer trening
83 km løping
4 hardøkter
2 styrkeøkt
9 AM

Running 1:04:00 [1] 12.85 km (4:59 / km) +49m 4:53 / km

Orienteering 47:21 [1] 9.1 km (5:12 / km)

Langtur gjennom Hamburg med 2 x rolig sprint-o
7 PM

Cycling (Rulle) 1:00:03 [1] 29.13 km (29.1 kph)

Saturday Dec 9, 2023 #

10 AM

Running 18:45 [1] 3.04 km (6:10 / km) +19m 5:59 / km
ahr:131 max:146

Orienteering 15:27 intensity: (24 @1) + (26 @2) + (3:01 @3) + (11:16 @4) + (20 @5) 3.42 km (4:31 / km)
ahr:165 max:178

Sprint Q

Running 11:10 [1] 2.1 km (5:18 / km)
ahr:126 max:135

2 PM

Orienteering 21:36 intensity: (19:43 @1) + (1:25 @2) + (28 @3) 3.13 km (6:53 / km) +25m 6:38 / km
ahr:124 max:141

Orienteering 16:05 intensity: (16 @1) + (29 @2) + (2:28 @3) + (8:05 @4) + (4:47 @5) 3.43 km (4:41 / km) +41m 4:25 / km
ahr:171 max:182

Sprint F

Running 10:32 intensity: (9:58 @1) + (24 @2) + (10 @3) 1.75 km (6:00 / km) +9m 5:51 / km
ahr:126 max:141

5 PM

Teamsports 30:00 [1]

Friday Dec 8, 2023 #

2 PM

Running 19:31 [1] 3.03 km (6:26 / km) +7m 6:21 / km

Orienteering 6:20 intensity: (17 @1) + (4 @2) + (52 @3) + (1:07 @4) + (4:00 @5) 1.6 km (3:57 / km) +6m 3:53 / km
ahr:171 max:184

Knockoutsprint #1

Running 5:09 intensity: (4:38 @1) + (30 @2) + (1 @3) 0.65 km (7:58 / km)
ahr:122 max:143

Orienteering 6:13 intensity: (15 @1) + (8 @2) + (1:27 @3) + (1:14 @4) + (3:09 @5) 1.41 km (4:24 / km) +21m 4:06 / km
ahr:171 max:183

Knockoutsprint #2

Running 4:27 [1] 0.52 km (8:32 / km) +1m 8:26 / km
ahr:121 max:126

Orienteering 7:05 intensity: (18 @1) + (7 @2) + (1:11 @3) + (1:48 @4) + (3:41 @5) 1.8 km (3:57 / km) +8m 3:52 / km
ahr:171 max:181

Knockoutsprint #3

Running 10:02 intensity: (8:57 @1) + (37 @2) + (28 @3) 1.79 km (5:36 / km) +13m 5:24 / km
ahr:128 max:139

Thursday Dec 7, 2023 #

8 AM

Running 24:40 [1] 4.59 km (5:22 / km) +33m 5:11 / km

Running 8:02 [1] 1.46 km (5:31 / km) +40m 4:51 / km

Strength 30:00 [1]

20 utfall
60 leg curl
60 leg ext
85 knebøy hex
4 PM

Orienteering 40:31 [1] 6.64 km (6:06 / km) +41m 5:55 / km

Rolig sprint-o med Anselm i Stadtpark i Hamburg. Kickoff landslagssamling fram til søndag nå.

Wednesday Dec 6, 2023 #

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, 2023 #

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 intensity: (19:35 @1) + (14:39 @2) + (11:05 @3) + (14:24 @4) + (35 @5) 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, 2023 #

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]

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