Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: salal

In the 31 days ending Dec 31, 2016:

activity	#	time	miles	km	+m
Running	21	16:36:00	7.33	11.8
Orienteering	8	6:19:33
Cross country ski	3	4:20:00
Stretching/exercises	7	2:00:00
Intervals	3	1:00:23	4.07	6.55
Total	26	30:15:56	11.4	18.35

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Saturday Dec 31, 2016 #

12 PM

Orienteering 41:57 [4]

Bad route out to the trail on #2 (best to have more of a plan, not just "must get to trail"). Then mistake / hook into #3, and later as I tried to run through / away from some of the older guys around I seem to have some decent splits.
Map + GPS:
https://www.livelox.com/Viewer/Nyttarsl-pet-OK-Mos...
Splits:
http://obasen.orientering.se/winsplits/online/no/d...

Running 20:00 [2]

Thursday Dec 29, 2016 #

Running 50:00 [3]

Stretching/exercises 10:00 [1]

Knee exercises

Tuesday Dec 27, 2016 #

Running 32:00 [3]

Stretching/exercises 15:00 [1]

Monday Dec 26, 2016 #

Running 10:00 [2]

Orienteering 1:32:00 [4]

Tøffen
https://www.livelox.com/Viewer/T-ffen/Herrer-T-ffe...

Sunday Dec 25, 2016 #

Running 36:00 [3]

Saturday Dec 24, 2016 #

Running 1:10:00 [3]

Thursday Dec 22, 2016 #

5 PM

Running 30:00 [3]

Intervals 24:53 [4] 6.55 km (3:48 / km)

Bit late leaving work, so missed the beginning of the intervals (no BSK intervals this week so tried to follow Siri with NSK). We kept starting with the boys, so had almost no rest... hence I broke it in 2, to even stand a chance at trying to push Siri a bit (she was running closer to 4 mins).
4:07
53s
4:11
48s
4:10
5:49 - broke it into 2 sets of 3, so took one interval off
4:07
51s
4:07
52s
4:11

Running 5:00 [2]

Tuesday Dec 20, 2016 #

Running 30:00 [2]

Orienteering 40:00 [3]

Monday Dec 19, 2016 #

Stretching/exercises 10:00 [1]

Knee exercises

Stretching/exercises 40:00 [1]

Yoga at athletica

Sunday Dec 18, 2016 #

Cross country ski 2:10:00 [3]

Much higher intensity cross country skiing, trying to keep up to a bunch of norwegians...

C • Good luck ;-) Ah those Nors... 1

Cross country ski 25:00 [3]

Ski orienteering training set up by Eivind with lots of little trails (which I think were made/used last weekend for some Ski-o races)

Saturday Dec 17, 2016 #

9 AM

Running 31:30 [4] 7.0 km (4:30 / km)

Planned to do 6 times the interval loop, but one of the girls really wanted to do one more so I went with her (but we had a longer break on that one)
4:35
r-1:31
4:32
r-1:26
4:33
r-1:56 (then we stopped trying to start with Ida marie's group, cause Lene suggested we take a slightly longer rest with some of the younger girls)
4:33
r-1:57
4:29
r-2:20
4:22
r-2:54
4:22
Loop had some up at the beginning, which meant the first 1/3 was gradually more and more painful, but it would get better on the top with a bit flatter then some downhill and one last smaller uphill at the end. They said the loop was about 1k, Lene muttered something about it being slightly longer.

Running 50:00 [2]

3 PM

Cross country ski 1:20:00 [2]

Easy ski with a Danish girl who had only skied a couple times, so it was a pretty easy ski - but it was nice out as the light diminished in the afternoon/evening (aka around 4).

Friday Dec 16, 2016 #

Cross country ski 25:00 [2]

Short skate ski on lit trails by myself

Thursday Dec 15, 2016 #

5 PM

Running 45:00 [3]

Running 16:30 [5] 4.8 km (3:26 / km)

8 times 200m, time 3 sets (with 3 mins break between each set)
Intervals were around 40-43s (often a bit longer for the 2nd 200 in the loop that contains a slight uphill).
Rest was around 30-45s, a bit longer on the backside since we had to jog 100m in the rest (which also contributed to slightly slower 200s on that side)
Ran with Lene, we were about the same speed - just depended on who started in front.

Stretching/exercises 10:00 [2]

Silly walks, lunges, stairs

Wednesday Dec 14, 2016 #

Running 5:00 [2]

Orienteering 31:00 [4]

Tuesday Dec 13, 2016 #

7 PM

Running 10:00 [2]

Orienteering 1:10:00 [3]

Monday Dec 12, 2016 #

Running 1:25:00 [3]

Sunday Dec 11, 2016 #

Running 2:05:00 [2]

Stretching/exercises 10:00 [1]

Leg extensions + step ups and some other things at gym

Saturday Dec 10, 2016 #

Running 1:00:00 [3]

Run down to the orienteering in the rain with Lone, and back up after

Orienteering 21:36 [4]

Kampen longish sprint orienteering race, started out pretty good but lost some time in the middle of the race:
6-7. took wrong route (saw both)
7-8. wrong way out of control because until I got closer I did not realize it was on the other side of the wall
Little bit of problems feeling I got up to speed between some of the controls.
Some better splits / choices again nearer the end.

Thursday Dec 8, 2016 #

Running 30:00 [3]

Intervals 17:30 [5]

10 times 30s on 30s off
10 times 45s off 30s off
10 times 30s on 30s off
2:30 rest between each set

Running 15:00 [2]

Wednesday Dec 7, 2016 #

Running 15:00 [2]

Orienteering 43:00 [3]

Tuesday Dec 6, 2016 #

Running 50:00 [2]

Didn't manage to leave early enough from work to make it to orienteering training, and feeling like I am fighting something off and its cold outside... so went to a gym class. It was some sort of cardio thing, that required quite a bit of coordination... so I looked rather stupid much of the time (ok at some of the movements, but almost always out of timing and some of the movement pattens I just did not get).

Monday Dec 5, 2016 #

Stretching/exercises 20:00 [1]

Knee exercises at gym (+ some hip stability and stretching)

Sunday Dec 4, 2016 #

Running 1:45:00 [2]

Saturday Dec 3, 2016 #

Orienteering 40:00 [4]

Made a mistake on the first control as everyone ran off and we assumed others had snuck a look at their maps... ended up scrambling up a cliff, and being well behind by the time I got to the first control. I was then in a very long line of people, some quite young kids. I slowly tried to make my way up the line (which had no beginning / end in sight) but many of the times I tried to be "smart" and do a bit of navigating by myself I made small mistakes and ended up back behind people I had just run through.

Running 20:00 [2]

Decent warm up / short warm down

Stretching/exercises 5:00 [1]

Knee exercises

Thursday Dec 1, 2016 #

Running 35:00 [3]

Intervals 18:00 [5]

6 times 3 minutes with 2 mins rest, running with Kine and Marthe.

Running 10:00 [2]

Running 5:00 [3]

Some plyos and fast 1 step stairs

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