Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nana

In the 7 days ending Jan 22, 2012:

activity

time

miles

running

5:18:09

30.41

(10:28)

48.94

(6:30)

1324

Orienteering

1:37:38

6.9

(14:09)

11.1

(8:48)

251

running drills

1:05:00

strength

55:00

stretching

30:00

bike

20:00

Total

9:45:47

37.31

60.04

1575

[1-5]

9:25:47

averages - sleep:8

2:19

0:00

» now

Sunday Jan 22, 2012 #

10 AM

running 1:49:23 [3] 10.88 km (10:03 / km) +869m 7:11 / km
ahr:158 max:178 slept:8.0 shoes: asics kayano red

beautiful run up Monti di Motti with Ele. Up was more middle intensity, down was definitely easy, being limited by coordinative skills in all the dead leaves.
min elevation according to Garmin: 200m (Tenero)
max elevation: 1070m (Monti di Motti)

as expected I had pretty sore stomach muscles from yesterday's training

8 PM

Note

total week aim for running + orienteering was 360 min. Nice to have done that so easily =)

Saturday Jan 21, 2012 #

10 AM

running warm up/down 34:47 [1] 5.39 km (6:27 / km)
ahr:164 max:185 slept:7.5 shoes: Nike airspan+ 8

warm up, cool down and time inbetween

running intervals 30:00 [4] 7.28 km (4:07 / km)
ahr:179 max:186 shoes: Nike airspan+ 8

3'/4'/5'/6'/5'/4'/3', 90" easy inbetween
paces:
3.57
4.04
4.11
4.11
4.13
4.13
3.47

HR was just at 181bpm, which is exactly my threshold. HR was about 185 for the last 3'

3 PM

strength 30:00 [3]

core and a little bit of legs

5 PM

running drills 45:00 [3]

and some running drills and jumps

Friday Jan 20, 2012 #

Note
slept:8.5 (rest day)

Thursday Jan 19, 2012 #

12 PM

Orienteering 1:02:38 [3] 7.4 km (8:28 / km) +150m 7:41 / km
ahr:167 slept:8.5

Same training again at daylight. I really enjoyed orienteering, until I had some troubles with 2 controls fairly in the green. Left them out and did the rest of the course.
If there is time I might go back a third time ;-)

9 PM

strength 15:00 [3]

ankle strength

stretching 10:00 [3]

and some stretching

Wednesday Jan 18, 2012 #

7 PM

Orienteering 35:00 [2] 3.7 km (9:28 / km) +101m 8:19 / km
ahr:154 max:182 slept:7.5

crappy day.
Fought with a letter template all day long, missed the train to the training as I was on the wrong platform, and then I didn't find any controls (well, found the first two, gave up after searching the 3rd for quite a while)
Had just a small Petzl lamp that was just not bright enough for the slightly foggy weather. As everything was frozen even the trails were very bumpy, couldn't really run.
So, tried to push on the way back to the finish to at least have done some kind of training.

Will try this one again!! Probably at daylight ;-)

Tuesday Jan 17, 2012 #

12 PM

running 56:29 [2] 10.2 km (5:32 / km) +95m 5:17 / km
ahr:158 slept:8.5 shoes: Nike airspan+ 8

Elfenau-Loop with an additional small loop around Elfenau.
Taking it easy and enjoying the sun, legs were still a bit tired

stretching 10:00 [0]

6 PM

running drills 20:00 [3]

running drills and jumps with the NLZ strength training

strength 10:00 [3]

core strength

Monday Jan 16, 2012 #

bike 20:00 [1]
slept:7.5

to and from work

not sleeping enough...

5 PM

running 1:27:30 [3] 15.19 km (5:46 / km) +360m 5:09 / km
ahr:158 max:177 shoes: asics kayano red

Gurten. Beautiful sunset, it was light until almost 6pm =)
Left after putting some laundry in the machine and realised after about 1km that I had forgotten to open the water feed to the washing machine, so went back to make sure that my laundry would be done after the training. This small loop added some 15' to the training.
Felt just great up there in the last daylight - everything was so quiet =)

9 PM

stretching 10:00 [0]

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