Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Arlaharen

In the 7 days ending Dec 17, 2006:

activity	#	time	miles		km		+m				load
Running	3	1:52:30	15.38	(7:19)	24.75	(4:33)					40.5
Orienteering	2	1:08:24	7.23	(9:28)	11.63	(5:53)		27 /	30c	90%	65.0
Strength	1	50:00									30.0
Total	4	3:50:54	22.61		36.38			27 /	30c	90%	135.5

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Sunday Dec 17, 2006 #

Orienteering race 54:36 [5] *** 8.43 km (6:29 / km)
spiked:14/17c shoes: Asics GEL-Dirt Dog

Rank: 3/9, +5.56
Sunes bana, training competition. Felt really tired but tried to push anyway. Didn't find the 3rd control and lost maybe 2 min (it was misplaced). Made a 1 min mistake at the intermediate control and a 1 min mistake on the second last, clumpsy. Today I couldn't match the speed of AB.

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics GEL-Dirt Dog

Saturday Dec 16, 2006 #

Orienteering race 13:48 [5] * 3.2 km (4:19 / km)
spiked:13/13c shoes: Asics GEL-Dirt Dog

Rank: 1/26, +0.00
LOK Sprint Cup, race 1 (6)
Pretty simple course and only 2 or 3 route choices that had me thinking. I think I got the optimal route choices and I didn't break any rules. Very tired the second half, but managed to keep good speed.

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics GEL-Dirt Dog

Help gather the used controls afterwards.

Tuesday Dec 12, 2006 #

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics DS Trainer

Running intervals 22:30 [4] 6.75 km (3:20 / km)
shoes: Asics DS Trainer

(90+30 sec) x 15 intervals
Ok speed, and didn't feel to hard.

Monday Dec 11, 2006 #

Strength 50:00 [4]

Strength excercises indoor.

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