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Attackpoint - performance and training tools for orienteering athletes

Training Log: 007

In the last 7 days:

activity # timemileskm+m
  Hiking1 2:00:00
  Running3 1:31:00 4.29 6.91 34
  orienteering1 1:17:00 4.97(15:29) 8.0(9:37) 32016 /19c84%
  stretch/yoga3 45:00
  Strength1 35:00
  water running1 32:00
  climbing1 30:00
  runnign drills/plyo1 15:00
  swimming1 5:00
  Total8 7:30:00 9.27 14.91 35416 /19c84%
  [1-5]6 6:45:00
averages - sleep:9.5
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SuMoTuWeThFrSa

Thursday Jan 19 #

7 AM

stretch/yoga 20:00 [0]
slept:8.0

15mins morning yoga, 5mins black roll
8 PM

Running 39:00 intensity: (9:00 @2) + (20:00 @3) + (10:00 @4) 6.91 km (5:39 / km) +34m 5:31 / km
slept:8.0 shoes: Adistar esm purple

Missed ASVZ, went out later alone for a few laps.
R Knee bit grumbly.

Wednesday Jan 18 #

3 PM

orienteering 1:17:00 intensity: (28:00 @3) + (39:00 @4) + (10:00 @5) 8.0 km (9:37 / km) +320m 8:01 / km
spiked:16/19c slept:7.0 shoes: Roc lite #3

Training at Gnuell.
First time orienteering since September- probably my longest break forever!!!
Back in the typical Mittelland Terrain (lots of vegetation, tracks and broad with some a few finer contour details) but with tracks removed.
Apart from running off the warmup map to the start, I was pretty happy with how I felt in the forest, reading contours well and most controls popped up where expected, just one search action 4 minutes..
I just need to get fitter!!

http://3drerun.worldofo.com/2d/index.php?idmult%5B...
10 PM

stretch/yoga 15:00 [0]

night yoga

Tuesday Jan 17 #

8 PM

water running 32:00 [3]
slept:7.5

Mixed pool running, hardish (as always without a belt..). Nice to be back in the pool.

swimming 5:00 [2]

stretch/yoga 10:00 [0]

Monday Jan 16 #

Note

Plan for week (hard week, no longer sick):
M: 30 run + TSV training
T: 30-60 pool or xc ski
W: O training NLZ
T: ASVZ group run w hill sprints
F: Night O training OLG
S: XC ski with ZesOLNaK
S: Hallentraining and pool running with ZesOLNaK

+ daily stretch/yoga at least 10 mins
8 PM

Running 25:00 [3]
slept:7.5 shoes: Asics GT 2000

Run on the snowy fields before Hallentraining. Snow makes stronger legs I'm hoping!

runnign drills/plyo 15:00 [3]

Laufschule at start
Skipping and accelerations at end. Felt unfit doing the sprints.

Strength 35:00 [1]

TSV strength training. Arms def my weak point.

Sunday Jan 15 #

7 AM

Running 27:00 intensity: (6:00 @2) + (15:00 @3) + (6:00 @4)
shoes: Asics DS Trainer

Morning mona fartlek
10 AM

Hiking 2:00:00 [1]

Cave tour in Hölloch, second largest cave system in Europe, we saw just over 1% of it in 6 hours! There was a lot of up and down, some ladders and ropes, bum sliding and a couple of very tight passages wriggle through (optional). Amazing too that in summer it's a raging underground river!

climbing 30:00 [1]

according to my sore muscles, some of it counts as climbing

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Training Targets

Jan 16–22 (7d)
stretch/yoga 1:00:00
actual:45:0075%
projected:1:03:00104%
Strength 1:30:00
actual:35:0038%
projected:49:0054%
orienteering
+ Running
+ runnign drills/plyo
4:30:00
actual:2:36:0057%
projected:3:38:2480%
water running
+ Skiing - XC
2:30:00
actual:32:0021%
projected:44:4829%

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