Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoLo

In the 7 days ending Dec 10:

activity # timemileskm+m
  Trail Running1 1:35:00 8.33(11:25) 13.4(7:05) 100
  Indoor1 1:30:00
  Warm Up/Cool Down3 1:15:00 3.79 6.1
  Stretching/Massages2 1:00:00
  Strength1 40:00
  Orienteering1 27:48 3.67(7:35) 5.9(4:43) 30
  Running1 18:00 2.61(6:54) 4.2(4:17)
  Total8 6:45:48 18.39 29.6 130
  [1-5]6 5:45:48

«»
2:10
0:00
» now
MoTuWeThFrSaSu

Sunday Dec 10 #

6 PM

Trail Running 1:35:00 [2] 13.4 km (7:05 / km) +100m 6:50 / km
ahr:158 max:181 shoes: Salamon S-lab sense 5 ultra

Snowrun to Brnik airport.
Home -> Gym Komenda -> West side of airport -> Lahovče -> Nasovče -> Komenda -> Home.
10 PM

Stretching/Massages 20:00 [0]

Saturday Dec 9 #

2 PM

Warm Up/Cool Down 8:00 [2]
shoes: Salamon S-lab sense 5 ultra

Not actually warm up. I step out of the car 10min before start :/ Just some running so I started "cold".

Orienteering race 27:48 [5] 5.9 km (4:43 / km) +30m 4:36 / km
ahr:186 max:195 shoes: Salamon S-lab sense 5 ultra

ŠSOL2
Map =


Good but easy start. I wasn't "warm" so take it easy from the beginning. Good til CP7.
Then big mistake to CP8. I ran till the parking, then I so some threes and path, I ran down and on. I realised that I missed entrance so I've need to go back. There was no fence, but it was marked on map so I was disappointed and confused. I lost 1:20min :/
CP9 and 10 then slow.
CP11 I've missed the road and need to go back (10s).
CP12-15 OK
CP16 I've ran one street earlier (20s)
CP17 did't get the map there so need to stopped and looked on microlocation, then I realised CP is on other side of fence (15s).
CP18 had different routechoice from CP17 but then CP17 was on the other side so I've need some seconds to realise where should I go.
Then good till the finish, pace was going down.

Still need do get more pace and perfection on sprint distance, but it's still lot's of time to progress. Without mistake my time would be around 25:30 min. Also big time lost because no warm up :/
I am also little disappointed about the course, it was all about running. It could be much more difficult :)

Resuts = http://www.orientacijska-zveza.si/index.php?id=43&...
Split times = http://www.orientacijska-zveza.si/index.php?id=69&...

Friday Dec 8 #

Note
(rest day)

Thursday Dec 7 #

Note

At the morning I couldn't get up because I feel pain in my back. So I was totally out all day :/

Wednesday Dec 6 #

3 PM

Warm Up/Cool Down 50:00 [3] 4.8 km (10:25 / km)
ahr:140 max:191 shoes: Nike LunarEpic Low Flyknit2

Running, stretching, drills.

Running intervals 18:00 [5] 4.2 km (4:17 / km)
ahr:172 max:197 shoes: Nike zoom streak LT3

5x600m/2min on Kamnik stadium.
Times:
1 = 1:53
2 = 1:56
3 = 1:56
4 = 1:57
5 = 1:57

First stadium session after half year I thing, so happy so run solid times. Need to put some more speed workout.
4 PM

Warm Up/Cool Down 17:00 [1] 1.3 km (13:05 / km)
ahr:124 max:150 shoes: Nike zoom streak LT3

Lap of easy jog, short easy stretching, 2 laps of jog.
9 PM

Stretching/Massages 40:00 [0]

Tuesday Dec 5 #

10 AM

Strength 40:00 [2]

School fitness 3x sets for legs.
Set:
- adductor 15kg - 15x,
- quadriceps (extension) 10kg - 15x,
- gluteus medius 15kg - 15x,
- hamstrings 15kg (first set 20kg) - 15x
- quadriceps (legs press) 90kg - 20x
7 PM

Indoor 1:30:00 [1]

Warm up, forward roll, backward roll, same thing just on hill, "chasing water", jump over "goat", later also over chest, at the and lion jump over high barrier - land on hill.

Monday Dec 4 #

Note
(rest day)

Plan was to do some easy run - to cold :D

« Earlier | Later »