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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PVA

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  Running22 18:04:52 105.77 170.22 2728
  XC-Skiing7 12:30:28 107.58(6:59) 173.13(4:20) 3480
  Orienteering5 5:31:57 28.78(11:32) 46.32(7:10) 1032
  Strength8 4:10:00
  Quidditch1 2:47:44 5.02(33:25) 8.08(20:46) 4
  Football2 2:00:00
  Aqua-Jogging1 1:00:00
  Badminton1 50:00
  Total34 46:55:01 247.15 397.74 7245
  [1-5]34 44:02:58

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SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Jan 31, 2017 #

10 AM

Running 30:00 [2]

Noen rolige km på tredemølle
6 PM

Running intervals 1:10:38 intensity: (22:57 @1) + (10:57 @2) + (9:15 @3) + (23:17 @4) + (4:12 @5) 12.95 km (5:27 / km) +528m 4:32 / km
ahr:146 max:182 shoes: ASICS Gel-Runmiles

Hytteintervaller med badstue og middag #kvalitet

Monday Jan 30, 2017 #

6 PM

Running 30:48 [2] 5.41 km (5:41 / km) +88m 5:16 / km
shoes: ASICS Gel-Runmiles

Til styrke

Strength 35:00 [4]

Mandagstrening

Running 20:00 [0]

Løpeteknikk med Prof. Jonas

Running 15:50 [2] 2.81 km (5:38 / km) +13m 5:31 / km
shoes: ASICS Gel-Runmiles

Fra styrke

Sunday Jan 29, 2017 #

9 AM

Orienteering 1:02:41 intensity: (35:13 @1) + (17:09 @2) + (1:39 @3) + (6:05 @4) + (2:35 @5) 8.82 km (7:06 / km) +47m 6:55 / km
ahr:127 max:182 shoes: inov8 X-TALON 212

Sprintstafett



Saturday Jan 28, 2017 #

12 PM

Running 1:07:51 [1] 8.22 km (8:15 / km) +280m 7:03 / km
shoes: inov8 X-TALON 212

X-country i Bymarka etter O-Ball

Friday Jan 27, 2017 #

7 AM

Aqua-Jogging 1:00:00 [2]

C • Some.. 2

Thursday Jan 26, 2017 #

8 AM

Running intervals 54:12 intensity: (9:42 @0) + (10:59 @1) + (13:28 @2) + (7:47 @3) + (9:05 @4) + (3:11 @5) 10.21 km (5:18 / km)
ahr:140 max:185 shoes: ASICS Gel-Runmiles

3x5x300-100 i Ranheimshallen

Wednesday Jan 25, 2017 #

7 AM

Running 13:36 [2] 2.48 km (5:29 / km) +12m 5:22 / km
shoes: ASICS Gel-Runmiles

Strength 30:00 [4]

Onsdagsstyrke

Running 15:37 [2] 2.5 km (6:15 / km) +74m 5:27 / km
shoes: ASICS Gel-Runmiles

6 PM

Orienteering 1:22:19 intensity: (22:09 @2) + (1:00:10 @4) 7.89 km (10:26 / km) +354m 8:31 / km
shoes: VJ Integrator 2016

NattRenn #8

Tuesday Jan 24, 2017 #

9 AM

Orienteering 1:34:43 intensity: (23:38 @1) + (12:17 @2) + (38:05 @3) + (17:05 @4) + (3:38 @5) 14.27 km (6:38 / km) +481m 5:41 / km
ahr:133 max:175 shoes: inov8 X-TALON 212

Sprint og 10x1' bakkeintervaller (2' pause)

6 PM

Running intervals 1:02:24 intensity: (4:53 @0) + (8:43 @1) + (25:26 @2) + (8:38 @3) + (13:56 @4) + (48 @5) 12.04 km (5:11 / km) +220m 4:45 / km
ahr:144 max:179 shoes: ASICS Gel-Runmiles

5xBlussvoll lang

Monday Jan 23, 2017 #

6 PM

Running 32:28 [2] 5.4 km (6:01 / km) +86m 5:34 / km
shoes: ASICS Gel-Runmiles

Til styrke

Strength 35:00 [4]

Mandagstrening

Running 14:52 [2] 2.77 km (5:22 / km) +13m 5:15 / km
shoes: ASICS Gel-Runmiles

Fra styrke

Sunday Jan 22, 2017 #

9 AM

XC-Skiing (Skating) 3:06:03 [2] 60.53 km (3:04 / km) +1378m 2:46 / km

Bruks #4

Saturday Jan 21, 2017 #

9 AM

XC-Skiing (Classic) 3:17:29 [2] 40.04 km (4:56 / km) +734m 4:31 / km

Bruks #2
Nesten bare staking...
2 PM

XC-Skiing (Skating) 1:22:40 [2] 21.1 km (3:55 / km) +470m 3:31 / km

Bruks #3

XC-Skiing 46:58 [0] 1.76 km (26:38 / km)

Skilekene

Friday Jan 20, 2017 #

6 PM

XC-Skiing (Skating) 1:32:43 [2] 22.79 km (4:04 / km) +370m 3:46 / km

Bruks #1

Thursday Jan 19, 2017 #

5 PM

Running 16:59 [2] 2.72 km (6:15 / km) +54m 5:41 / km
shoes: ASICS Gel-Runmiles

Til fotball

Football 1:00:00 [3]

Running 16:52 [2] 2.79 km (6:02 / km) +13m 5:54 / km
shoes: ASICS Gel-Runmiles

Fra fotball

Quidditch 1:23:52 [0] 4.04 km (20:46 / km) +2m 20:43 / km
shoes: inov8 X-TALON 212

Rumpeldunk introduksjonstrening, det var gøy :)

Quidditch 1:23:52 [3] 4.04 km (20:46 / km) +2m 20:43 / km

Wednesday Jan 18, 2017 #

7 AM

Running 15:22 [2] 2.59 km (5:56 / km) +33m 5:34 / km
shoes: ASICS Gel-Runmiles

Til Styrke. #glatt

Strength 30:00 [4]

Onsdagsstyrke

Running 18:17 [2] 2.77 km (6:36 / km) +77m 5:48 / km
shoes: ASICS Gel-Runmiles

Fra styrke
2 PM

XC-Skiing (Skating) 12:35 [2] 2.12 km (5:56 / km) +76m 5:02 / km

Kort runde i Granåsen etter langrennkurs som Lukas og meg ga for noen utvecklingsstudenter.

Tuesday Jan 17, 2017 #

8 AM

Running 3:21 [2] 0.57 km (5:54 / km)
shoes: ASICS Gel-Runmiles

Running warm up/down 11:32 [2] 1.5 km (7:42 / km) +24m 7:07 / km
shoes: ASICS Gel-Runmiles

Orienteering 1:04:45 intensity: (23:58 @1) + (12:42 @2) + (20:10 @3) + (7:55 @4) 10.38 km (6:14 / km) +142m 5:50 / km
ahr:139 max:176 shoes: ASICS Gel-Runmiles

Sprint-O-Intervaller



6 PM

Running intervals 1:14:02 intensity: (3:33 @0) + (5:36 @1) + (29:16 @2) + (6:06 @3) + (9:50 @4) + (19:41 @5) 10.8 km (6:51 / km) +74m 6:38 / km
ahr:153 max:186 shoes: ASICS Gel-Runmiles

Snøpuls intervaller (8x 4' - 1:30' P)

Monday Jan 16, 2017 #

6 PM

Running 34:22 [2] 5.38 km (6:23 / km) +74m 5:58 / km
shoes: ASICS Gel-Runmiles

Til styrke

Strength 35:00 [4]

Mandagstrening

Running 19:52 [2] 2.93 km (6:47 / km) +29m 6:28 / km
shoes: ASICS Gel-Runmiles

Saturday Jan 14, 2017 #

Badminton 50:00 [3]

Thursday Jan 12, 2017 #

5 PM

Running 17:44 [2] 3.27 km (5:25 / km) +46m 5:04 / km
shoes: ASICS Gel-Runmiles

Football 1:00:00 [3]

Running 16:03 [2] 2.73 km (5:53 / km) +13m 5:45 / km
shoes: ASICS Gel-Runmiles

Wednesday Jan 11, 2017 #

8 AM

Running 15:13 [2] 2.55 km (5:58 / km) +12m 5:49 / km
shoes: ASICS Gel-Runmiles

Strength 30:00 [4]

Onsdagsstyrke

Running 15:56 [2] 2.45 km (6:30 / km) +74m 5:39 / km
shoes: ASICS Gel-Runmiles

2 PM

XC-Skiing (Skating) 1:27:29 [2] 16.84 km (5:12 / km) +249m 4:50 / km

Tuesday Jan 10, 2017 #

8 AM

Running 13:37 [2] 2.4 km (5:41 / km)
shoes: ASICS Gel-Runmiles

Orienteering 27:29 intensity: (10:29 @1) + (17:00 @4) 4.95 km (5:33 / km) +8m 5:31 / km
shoes: VJ Integrator 2016


Linje-O-intervaller (5 drag)
6 PM

Running intervals 1:36:47 intensity: (3:05 @0) + (4:09 @1) + (39:17 @2) + (18:16 @3) + (17:47 @4) + (14:13 @5) 17.5 km (5:32 / km) +372m 5:00 / km
ahr:157 max:218 shoes: ASICS Gel-Runmiles

Lerkendal-Estenstadhytta med lokomotiv Isak. (6x6' intervaller)

Monday Jan 9, 2017 #

6 PM

Running 35:34 [2] 5.36 km (6:38 / km) +95m 6:06 / km
shoes: ASICS Gel-Runmiles

Mandagstrening med styrke

Strength 35:00 [4]

Running 18:00 [2] 2.77 km (6:31 / km) +13m 6:22 / km
shoes: ASICS Gel-Runmiles

Sunday Jan 8, 2017 #

1 PM

Running 1:11:54 [2] 10.78 km (6:40 / km) +135m 6:16 / km
shoes: ASICS Gel-Runmiles

Friday Jan 6, 2017 #

7 AM

Running 46:33 [2] 7.34 km (6:21 / km) +89m 5:59 / km
shoes: ASICS Gel-Runmiles

8 PM

XC-Skiing (Skating) 44:31 [2] 7.93 km (5:37 / km) +204m 4:58 / km

First XC-skiing in Trondheim on quite wet and bumpy tracks.

Wednesday Jan 4, 2017 #

3 PM

Running 49:53 [2] 8.03 km (6:12 / km) +88m 5:53 / km
shoes: ASICS Gel-Runmiles

First run in cold Trondheim.

Strength 20:00 [4]

Monday Jan 2, 2017 #

3 PM

Running 48:43 [2] 8.21 km (5:56 / km) +98m 5:36 / km
ahr:147 max:174 shoes: ASICS Gel-Cumulus 16 (blue)

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