Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: annanisi

In the 7 days ending Feb 9, 2020:

activity	#	time	miles		km		+m
Running	8	6:52:00	41.93	(9:50)	67.48	(6:06)	1359
Strength	4	1:53:00	1.24		2.0
Orienteering	1	18:49	2.54	(7:25)	4.08	(4:37)	48
Rec	1	12:00
Total	8	9:15:49	45.71		73.56		1407
[1-5]	8	7:20:49

2:07

0:00

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Sunday Feb 9, 2020 #

Running 1:57:00 [1] 17.31 km (6:46 / km) +549m 5:50 / km

beautiful sunny Sunday...but where's the snow?
Was a tough long but was motivated to get home to a strawberry-banana milkshake.

Saturday Feb 8, 2020 #

Orienteering 18:49 [2] 4.08 km (4:37 / km) +48m 4:21 / km
shoes: VJ XSpeed

Sprint O Oberlaa, 2nd behind fast Lucia (+30sec)

Strength warm up/down (Drills) 6:00 [0] 0.8 km (7:30 / km)
shoes: Adizero Adios 5

Running warm up/down 16:00 [1] 2.88 km (5:33 / km)
shoes: Adizero Adios 5

Running warm up/down 14:10 [1] 2.24 km (6:19 / km)
shoes: VJ XSpeed

11 AM

Running (Morning run) 17:30 [1] 2.75 km (6:22 / km) +80m 5:33 / km

Friday Feb 7, 2020 #

Strength 37:00 [0]

New exercises, doms tomorrow?

Running 42:00 [1] 7.0 km (6:00 / km) +130m 5:29 / km
shoes: Adizero Adios 5

Planned a longer session but was a struggle to even get 40min of running. Happy to get home to the cake :)

Thursday Feb 6, 2020 #

Running warm up/down 23:00 [1] 4.0 km (5:45 / km)
shoes: Adizero Adios 5

Strength warm up/down (Drills) 10:00 [3] 1.2 km (8:20 / km)
shoes: Adizero Adios 5

Running intervals 18:00 [3] 4.8 km (3:45 / km)
shoes: Adizero Adios 5

12x400 (1:22-1:26) 1 min rec with runners choice exercise
Speed declined, maybe better with 90sec rec next time

Rec intervals 12:00 [0]

Wednesday Feb 5, 2020 #

11 AM

Strength 1:00:00 [0]

mob warm up
Split squats 65kg
Bench press 40kg (was 30 in dec!!!)
Plyo 10min
hip thrusts 75kg
pull ups

felt strong :)

Running 11:20 [3] 2.0 km (5:40 / km)

speedy 5 x 100 m (16.3-17.5 sec) straight after gym
200m jog rec
400m CD

3 PM

Running 56:00 [1] 10.0 km (5:36 / km) +225m 5:02 / km
shoes: Adizero Adios 5

Windy

Feeling completely empty and was laying in bed almost the whole day. So no intervals as planned but I think the key to success is to listen to your body!
made a blood test last week and everything seems to be okay so no deficiencies, just tired for a day.

Monday Feb 3, 2020 #

Running 1:37:00 [1] 14.5 km (6:41 / km) +375m 5:55 / km

Watch died so distance and climb is a guess...
Graz, Ran from Lisas house and met Laura on the top of the hill. ran a loop with her and then the same way back. Nice chat and warm sunny weather

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