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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: holaola

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  running7 8:18:05 49.84(10:00) 80.21(6:13)
  gym3 2:25:36 1.06(2:17:50) 1.7(1:25:39)
  exercises3 1:27:24 2.91(30:03) 4.68(18:41)
  biking1 19:00 7.46(2:33) 12.0(1:35)
  Total13 12:30:05 61.26(12:15) 98.59(7:36)
  [1-5]12 12:15:03
averages - sleep:7.4 rhr:51

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MoTuWeThFrSaSu

Friday Dec 1, 2017 #

Note
rhr:49 slept:7.0

SbO2 95
11 AM

running (run-ups) 1:53:42 [4] 14.23 km (7:59 / km)
max:205

warm up - run-ups 2x 7x1'/1'30'' (sth about 230m, 15m up) rest between series: 6.21 - 6x ~100m

Last run-up was totally exhausting, it was even hard to breathe on few last meters. Almost every run-up ends with 201-204 HR. Biceps femoris felt it evidently.

Thursday Nov 30, 2017 #

Note
rhr:51 slept:7.5

SbO2 94
11 AM

running (owb) 41:59 [2] 7.03 km (5:58 / km)
ahr:159

warm up before gym spr1

running (owb) 41:59 [2] 7.03 km (5:58 / km)
ahr:159

warm up before gym spr1
12 PM

gym (spr1) 52:53 [3] 0.5 km (1:45:46 / km)

little warm up
gym spr 1 - 50kg squats
5 PM

running (treadmill) 22:22 [2] 4.0 km (5:36 / km)
ahr:161

Felt realy lightweight and loose. Running from 11,6 to 12,2 km/h
6 PM

exercises 45:04 [2] 1.0 km (45:04 / km)
ahr:153

warm up - exercises core + stabilization - streching 8.40

Wednesday Nov 29, 2017 #

11 AM

running (running trip) 1:47:09 [3] 17.11 km (6:16 / km)
ahr:163 max:190

Suppose to be long orienteering training, but the map, the terrain, no, just no. So after two controls, I and RafaƂ escaped from forest, hid map and compass and went just running.

Tuesday Nov 28, 2017 #

Note
rhr:51 slept:7.5

SbO2 92 (-1)

running (bc5) 1:35:33 [4] 18.85 km (5:04 / km)
ahr:170 max:203

warm up - 5x 10' bc5 [200] - cool down
On the track, icy parts, but it wasn't that bad.
Lactic acid: 3,5 --> well done

Didn't feel loose and had to push myself.
1. 2430
2. 2360
3. 2310
4. 2340
5. 2340 ~ 4:16/km
5 PM

biking 19:00 [2] 12.0 km (1:35 / km)
ahr:153

warm up

exercises (intervals) 27:18 [5] 3.68 km (7:25 / km)
ahr:170 max:211

Too weak to push hard. Cheated a bit. Sorry, But couldn't have been different.
6 PM

exercises (streching) 15:02 [0] 0.0 km

Monday Nov 27, 2017 #

Note
rhr:51 slept:7.5

SbO2 93 (-2)
10 AM

running (owb) 45:46 [2] 7.46 km (6:08 / km)

before spr2
11 AM

gym (spr2) 52:17 [3] 1.0 km (52:17 / km)

warm up - spr2 - streching
4 PM

running (owb) 29:35 [3] 4.5 km (6:34 / km)

4k on a treadmill before gym
(added accelerations 500m, 8')
5 PM

gym 40:26 [3] 0.2 km (3:22:10 / km)

arms/core gym - 5x accelerations (puts in owb) - streching

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