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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Feb 7, 2016:

activity # timemileskm+m
  riding2 2:07:04 8.81 14.18 73
  orienteering2 1:41:45 7.2(14:08) 11.59(8:47) 364
  Strength4 1:30:00
  Running3 1:21:46 6.49(12:36) 10.44(7:50) 575
  walking1 1:00:00
  running drills/plyo1 15:00 0.56(26:49) 0.9(16:40)
  Total8 7:55:35 23.06 37.11 1012
  [1-5]7 5:55:35
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Feb 7, 2016 #

4 PM

Running 45:57 intensity: (6:41 @1) + (7:20 @2) + (25:58 @3) + (5:47 @4) + (11 @5) 4.22 km (10:54 / km) +545m 6:37 / km
ahr:142 max:170 slept:8.0 shoes: Nike Lunarglide Pink

Uphill to Meinrad. Bit of a plod and rainy, but nice to be out.
Still need to learn how to use my lazy bum muscles more!!
C • gone at last 4

Strength 20:00 [0]

Saturday Feb 6, 2016 #

walking 1:00:00 intensity: (30:00 @0) + (30:00 @1)

Knee a bit tetchy today.

Strength 20:00 [0]

4 PM

riding 47:04 intensity: (41:00 @1) + (5:12 @2) + (52 @3) 14.18 km (3:19 / km) +73m 3:14 / km
ahr:118 max:145 slept:8.5

Little evening ride to catch the last of the sun.

Friday Feb 5, 2016 #

7 PM

orienteering 1:07:46 intensity: (5:51 @1) + (4:47 @2) + (10:12 @3) + (46:15 @4) + (41 @5) 6.51 km (10:25 / km) +279m 8:35 / km
ahr:151 max:171 slept:5.0 shoes: Roc lite #3

OLG night training in Etzel, mass start with lots of little loops, really cool training!
My orienteering was pretty sloppy, probably because I know the forest so well and was being complacent. I'll try to be more diciplined on wednesday night O training next week.
Lost my SI stick and went back to search a bit but didn't find it, then unbelievably one of the others found it!
Last 12mins collecting controls.
Happy that my knee is cooperating.

Thursday Feb 4, 2016 #

Strength 15:00 [0]

Wednesday Feb 3, 2016 #

3 PM

Running warm up/down 11:53 intensity: (1:34 @1) + (1:35 @2) + (3:02 @3) + (5:42 @4) 2.02 km (5:53 / km) +26m 5:31 / km
ahr:144 max:160 slept:6.5 shoes: Nike Lunarglide Pink

Warm up for sprint training.

orienteering 33:59 intensity: (7:39 @1) + (5:18 @2) + (3:47 @3) + (10:31 @4) + (6:44 @5) 5.08 km (6:41 / km) +85m 6:10 / km
ahr:150 max:176 shoes: Nike Lunarglide Pink

NLZ Training Wettingen near Baden.
Head to head sprint racing- first two short courses with splitting and then three super short, detailed line O.
Some mistakes:
- getting confused mid leg because I hadn't planned the whole leg out and the end of the leg was tricky, so I started looking at the end of the leg and then stuffed up where I was.
- Last control racing and over confident, didn't look at tricky control detail.
- some very confusing inside corners where there multiple inside corners in the circle- get better at recognising the direction from control description.
Good things:
- Often visualised quite far ahead on route- know whats coming up to allow for a bit more speed!

Tuesday Feb 2, 2016 #

6 PM

riding 1:20:00 intensity: (5:00 @1) + (12:55 @2) + (20:34 @3) + (41:31 @4)
ahr:151 max:168

Long cycling class at the gym. Four long increasing intervals.
Time went by faster than I expected! I paced myself a bit, not pushing as hard as in the shorter class.

Monday Feb 1, 2016 #

8 PM

Running 23:56 intensity: (9:45 @2) + (7:01 @3) + (4:14 @4) + (2:56 @5) 4.2 km (5:42 / km) +4m 5:40 / km
ahr:147 max:174 shoes: Nike Lunarglide Pink

Got stuck late trying to solve a problem at work so missed TSV training, but tried to make up for it with a similar session.
Knee was ok. Pushed 1km 4:08 rather slow ;)
Balmy warm evening, running in a singlet in the middle of winter!?!

running drills/plyo 15:00 intensity: (1:00 @1) + (1:00 @2) + (3:00 @3) + (10:00 @4) 0.9 km (16:40 / km)
shoes: Nike Lunarglide Pink

Running drills: mainly variations on high knees, kicks etc, some lunges, skipping and sideways jumps at end.

Strength 35:00 [0]

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