Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: annanisi

In the 7 days ending Mar 11, 2018:

activity	#	time	miles		km		+m
Orienteering	4	4:59:06	25.26	(11:50)	40.65	(7:21)	808
Running	5	2:18:33	13.27	(10:27)	21.35	(6:29)	256
Strength	3	1:29:00	0.93		1.5
Yoga/Mobility	2	1:25:00
Alternative	2	1:10:00
Rec	2	16:00	0.93		1.5
Total	11	11:37:39	40.39		65.0		1064
[1-5]	9	8:48:39

2:53

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Sunday Mar 11, 2018 #

Orienteering race 1:04:42 [4] 10.08 km (6:25 / km) +167m 5:56 / km

Lipica open long, 3 min mistake, very stony area, didn't run full speed in the stony areas. (+5min)

Running warm up/down 30:00 [1] 3.6 km (8:20 / km) +80m 7:30 / km

Saturday Mar 10, 2018 #

Event: Lipca open 2018

Orienteering race 43:50 [4] 6.64 km (6:36 / km) +48m 6:22 / km

Lipica open middle, technically extremely bad race and about 9 min mistake in total. I ran too fast. Searched a 30 sec control for 5 min!!!! (+10min), felt like a beginner

Running warm up/down 22:00 [1] 2.5 km (8:48 / km) +40m 8:09 / km

Thursday Mar 8, 2018 #

10 AM

Running 43:18 [1] 6.25 km (6:56 / km) +136m 6:15 / km

1 PM

Alternative (Rowing) 1:00:00 [1]

Wednesday Mar 7, 2018 #

12 PM

Strength 45:00 [0]

Benpress: 60kg
Knäböj: 60kg
Sälrodd: 45 kg
Bänkpress: 30 kg
Höftlyft: 60kg

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)

Yoga/Mobility warm up/down 5:00 [1]

5 PM

Orienteering warm up/down 1:05:00 [1] 7.86 km (8:16 / km) +155m 7:32 / km

putting out controls for USI.

Orienteering intervals 12:00 [3] 2.69 km (4:28 / km) +42m 4:08 / km

4x3min, icy

Rec 5:00 [1]

Tuesday Mar 6, 2018 #

9 AM

Yoga/Mobility 1:20:00 [0]

4 PM

Running warm up/down 22:30 [1] 3.5 km (6:26 / km)
shoes: Adizero Adios 3

Strength (running drills) 30:00 [0] 1.5 km (20:00 / km)

Running intervals 15:45 [3] 4.5 km (3:30 / km)
shoes: Adizero Adios 3

15x300m (63sec)

Rec intervals 11:00 [1] 1.5 km (7:20 / km)
shoes: Adizero Adios 3

6 PM

Strength 14:00 [0]

IMSB health check, ergometer, had to stop bcs my leg muscles didn't want to continue.... Heart could have worked longer as usual. Not used to bike....
Positive: I have become more flexible ( maybe because of yoga) and I am stronger than before (strength training pays off!!)

5 PM

Orienteering 1:53:34 [1] 13.38 km (8:29 / km) +396m 7:24 / km

Orienteering with headlamp