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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marcitailor

In the 7 days ending Sep 10:

activity # timemileskm+m
  Running4 2:43:53 23.05(7:07) 37.1(4:25)
  Excercises3 2:15:00 1.8(1:14:55) 2.9(46:33)
  Warm up2 1:15:00 4.72(15:53) 7.6(9:52)
  TRX1 1:00:00
  Cool down/stretching3 47:00 1.37(34:23) 2.2(21:22)
  Strength2 40:00
  Orienteering1 16:23 1.9(8:39) 3.05(5:22)
  Total6 8:57:16 32.84 52.85

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Saturday Sep 9 #

10 AM

Warm up warm up/down 30:00 [1] 3.0 km (10:00 / km)
shoes: VJ Irock Red

Orienteering race 16:23 [4] ***** 3.05 km (5:22 / km)
shoes: VJ Irock Red

Sprint race in Lillaf├╝red, the terrain of WUOC2016. Some little mistakes to the first 2 controls, (which were highlighted in 1:2000 scale in a steep beech forest). But decent pace otherwise. No mistakes in the highgardens. Great run, but a couple of routechoice-mistakes were taken (not noticing that the river was allowed to pass).

Friday Sep 8 #

4 PM

Running long 39:51 [3] 9.5 km (4:12 / km)
shoes: New Balance NB 590 Flash

Fartlek run. Started the run with the Group (Bali, Andris, Miki, Tomi, Levi, me) but Levi blew up and Andris just had a jog before his competition. 3x3mins/2mins. In an easy, 3.20-3.30 pace. Win: lungs didn't collapse...

Excercises 1:15:00 [1] 1.2 km (1:02:30 / km)
shoes: New Balance NB 590 Flash

Stretching, laufschule and drills. Than hurdles and laufschule things. Great training, my running's starting to actually look like running. Satisfied.

Cool down/stretching warm up/down 15:00 [1] 1.0 km (15:00 / km)

3 laps barefoot and stretching.

Thursday Sep 7 #

4 PM

TRX 1:00:00 [4]
shoes: New Balance NB 590 Flash

Wednesday Sep 6 #

4 PM

Running long 38:41 [2] 8.8 km (4:24 / km)
shoes: New Balance NB 590 Flash

Great run with Miki, Tomi and Andris. Decent pace backwards. Bali decided to change the Group due to not understanding each other with our coach.

Excercises 35:00 [1] 1.0 km (35:00 / km)
shoes: New Balance NB 590 Flash

Stretching and a longer laufschule with drills.

Running intervals (10x200/100) 18:30 [5] 3.0 km (6:10 / km)
shoes: New Balance NB 590 Flash

To 30. 100m jog recovery (ca. 1-1.5min) Every of them were around or under 30.5. Satisfied with myself, because I didn't think of completing this training after the 5th one.

Cool down/stretching warm up/down 20:00 [1] 0.6 km (33:20 / km)
shoes: New Balance NB 590 Flash

2 laps on the grass barefoot and a good stretching afterwards.

Tuesday Sep 5 #

4 PM

Warm up warm up/down 45:00 [1] 4.6 km (9:47 / km)
shoes: New Balance NB 590 Flash

Smallcirc, stretching a little laufschule and drills.

Running intervals 17:00 [5] 4.1 km (4:09 / km)
shoes: New Balance NB 590 Flash

The plan was 5x1000 under 3.15. The wind was blowing quite a much, so went with Miki and Andris (they run it u 3.10) and then just chilled for the last lap. Until.... my lungs again... I mean as far as I knew. But Fanni had a thought that it might be my upper-abdominal muscle. I started to touch it and it was really in a sore and was bigger than on the other side. So problems starting to be solved. I only completed 3 of the 1000 ms, and then had to step out at 700m of the 4th. Times until: 3.14;3.14;3.14;

Strength 20:00 [2]
shoes: New Balance NB 590 Flash

Pull-ups and push-ups combined with feet-to-toe jumps.

Cool down/stretching warm up/down 12:00 [1] 0.6 km (20:00 / km)

6x drills on the grass barefoot.

Monday Sep 4 #

4 PM

Running long 49:51 [2] 11.7 km (4:16 / km)
shoes: New Balance NB 590 Flash

A great fartlek run with Bali and Miki. 4x 1min/2min.

Excercises 25:00 [1] 0.7 km (35:43 / km)
shoes: New Balance NB 590 Flash

Stretching and drills.

Strength 20:00 [3]
shoes: New Balance NB 590 Flash

Not a hard session. Some pistol squats and plank.

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