Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lynx

In the 7 days ending Dec 2, 2012:

activity

time

miles

running

1:46:00

9.44

(11:13)

15.2

(6:58)

orienteering

1:44:54

6.84

(3.9/h)

11.0

(6.3/h)

24c

45:00

2.49

(18:06)

4.0

(11:15)

motor efficiency-hall

34:00

0.75

(45:36)

1.2

(28:20)

rhytm's

10:00

easy run

6:00

0.62

(6.2/h)

1.0

(10.0/h)

stretching

6:00

Total

5:11:54

20.13

32.4

24c

2:05

0:00

» now

Sunday Dec 2, 2012 #

orienteering 1:09:00 [3] 7.5 km (6.5 kph)
shoes: Ice Bug accereliats

Dziewicza Góra Poznań warstwicówka

Saturday Dec 1, 2012 #

running 1:00:00 [5] 7.2 km (8:20 / km)
ahr:165 max:192 shoes: Saucony Jazz 14

Test Progowy
1,2 km-warm up 2,15 lap
1,2 km-2.08
1,2km-2.00
1,2km-1,56
1,2km-1,56, 1,50, 1.44, max
10' warm down-1 km
streatching

Wednesday Nov 28, 2012 #

orienteering race 35:54 [3] ** 3.5 km (5.8 kph)
24c shoes: Saucony Jazz 14

Warszawa Nocą E1 Dolinka Służewska
sooo, I may be my first sprint race this year without mistakes like:
-DSQ-passing point
-make something bad yourself
some results:

http://jot.cal.pl/wn2012/e1/online_e1.php?id=profe...

stretching 6:00 [3]
shoes: Saucony Jazz 14

easy run warm up/down 6:00 [1] 1.0 km (10.0 kph)
shoes: Saucony Jazz 14

A F T E R T R A C E

rhytm's 10:00 [2]
shoes: Saucony Jazz 14

6x 100m/ way back walking

Note

Greetings to my only reader aside my dad:>
KUBA GLINKA,thanks for support !!!

Tuesday Nov 27, 2012 #

PE 45:00 [5] 4.0 km (11:15 / km)

PE at school- nightmare!!! I'm still shaiking!
1.running 5'- something about 1km, with warm-up, stretching
2.TEST tomach muscles 49/1'
3.TEST cycling on constant bicycle 7,27' -3km
I never sweat as much as today!!!

running 46:00 [4] 8.0 km (5:45 / km)
shoes: Saucony Jazz 14

Way to Józefów, about 4 km (?) both ways 23' something
It was great weather, it rained all the time, the drivers support us::>
Song for today:
http://www.youtube.com/watch?v=eu-xFvLaE68

motor efficiency-hall 34:00 [4] 1.2 km (28:20 / km)
shoes: Saucony Jazz 14

1. At Józefów street:
3x (A, B, C, wznosy )- 50m/ way back walking
2. At my private hall at home - laundry 22' SPR

Monday Nov 26, 2012 #

Note
(rest day)