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Attackpoint - performance and training tools for orienteering athletes

Training Log: Runner99

In the last 7 days:

activity # timemileskm+m
  Forest Orienteering3 2:18:03 12.06(11:27) 19.41(7:07) 465
  Running3 25:00 2.49(10:04) 4.0(6:15)
  Total3 2:43:03 14.55(11:13) 23.41(6:58) 465
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WeThFrSaSuMoTu

Friday Jun 15 #

10 AM

Running warm up/down 8:00 [1] 1.3 km (6:09 / km)

Forest Orienteering 39:11 [3] 7.18 km (5:27 / km) +100m 5:06 / km

SI run on Bodoglar with the Austrians. Felt my knee and was a bit tired so wasn't giving it my all. Made one mistake where I exited on the wrong hill, and couldn't match anything up. So compass.

Thursday Jun 14 #

4 PM

Running warm up/down 11:00 [1] 1.7 km (6:28 / km)

Forest Orienteering intervals 49:00 [3] 6.2 km (7:54 / km) +105m 7:17 / km

Really good interval training with the Austrian team. Was taking it easy because I could feel my knee.

Wednesday Jun 13 #

5 PM

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

Forest Orienteering 49:52 [3] *** 6.03 km (8:16 / km) +260m 6:48 / km

Good map training with the club in Brno. Legs were dead after the intervals yesterday, so they didn't fare well up the hills.

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Zone 1: 100-157
Zone 2: 158-168
Zone 3: 169-177
Zone 4: 178-184
Zone 5: 185-200

QUICKROUTE SCALES:

Forest:
Green = 3:00min/km
Yellow = 7:00min/km
Red = 11:00min/km

Sprint:
Green = 3:00min/km
Yellow = 6:00min/km
Red = 9:00min/km

Crater Loop PB:
(10.48km, 180m climb) = 51.38 18/01/22
(10.55km, 180m climb) = 53:03 17/??/??




http://michaelsvoboda-runner99.blogspot.ca/

https://www.facebook.com/groups/rocky.mountain.nig...

https://intothemarshes.wordpress.com/

Climbing Terminology:
http://www.climbing.com/skill/climbing-dictionary/



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