Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nana

In the 7 days ending Apr 8, 2012:

	activity	#	time	miles		km		+m
	setting controls	6	5:10:23	19.52	(15:54)	31.42	(9:53)	763
	running	4	2:12:08	9.49		15.27		380
	Orienteering	1	47:10	4.04	(11:41)	6.5	(7:15)	210
	bike	1	30:00
	stretching	1	10:00
	Total	11	8:49:41	33.05		53.19		1353
	[1-5]	10	8:39:41
averages - sleep:8.6

3:03

0:00

» now

Sunday Apr 8, 2012 #

9 AM

setting controls 57:04 [2] 5.1 km (11:11 / km) +125m 9:58 / km
ahr:140 max:183

Setting controls at Torzo

11 AM

setting controls 47:48 [2] 3.7 km (12:55 / km) +65m 11:53 / km
ahr:130 max:165

Setting Silicka

3 PM

setting controls 55:35 [3] 7.8 km (7:08 / km) +163m 6:27 / km
ahr:152 max:183

Collecting Torzo. Middle pace, lots of running to the end of the map and back again

5 PM

setting controls 22:35 [3] 3.14 km (7:12 / km) +80m 6:23 / km
ahr:157 max:173 slept:7.5

Collecting silicka. pushing the pace, good flow

Saturday Apr 7, 2012 #

11 AM

setting controls 1:16:00 [2] 5.88 km (12:56 / km) +170m 11:18 / km
ahr:131 max:183 slept:9.0

Setting the first training in slowakia

4 PM

setting controls 51:21 [3] 5.8 km (8:51 / km) +160m 7:47 / km
ahr:147 max:172

Collecting controls, middle pace

Friday Apr 6, 2012 #

Note
slept:8.0 (rest day)

travelling

Thursday Apr 5, 2012 #

Note

did all the planned fast trainings to now enjoy a low intensity week of control setting in Slowakia =)

5 PM

running (warm up cool down) 28:00 [1] 2.81 km (9:58 / km)
ahr:166 max:184 slept:9.0 shoes: adizero tempo pink

running intervals 19:58 [5] 5.2 km (3:50 / km)
ahr:179 max:200 shoes: adizero tempo pink

8x600m, 2x200m /200m easy running (no walking)

max HR of 200 seems a bit strange. probably maxHR is around 184

times:
2.12 (way too fast, aimed for 2:20)
2.23 (slowed too much, tried to push again on the next ones)
2:25
2:24
2:23
2:22
2:20
2:12 (all out)

32
34

Wednesday Apr 4, 2012 #

6 PM

running 8:00 [1]

warm up to the start

Orienteering 47:10 [4] 6.5 km (7:15 / km) +210m 6:15 / km
ahr:152 max:181 slept:9.0

O-training. Only did a short loop, lots of trail running... good to be out for a bit.

bike 30:00 [2]

to the O-training and back

Tuesday Apr 3, 2012 #

5 PM

running 39:02 [2] 5.06 km (7:43 / km) +100m 7:01 / km
ahr:147 max:181 slept:9.0 shoes: asics kayano red

warm up, cool down, easy running down

running hills 12:08 [5] 2.2 km (5:31 / km) +280m 3:22 / km
ahr:168 max:181 shoes: asics kayano red

10 x hill up (220m/25-30m height), 2'-2'30" easy running down again
hard on the legs =)

Monday Apr 2, 2012 #

6 PM

running 25:00 [1]
slept:9.0 (rest day) shoes: asics kayano red

ASVZ course, easy running

7 PM

stretching 10:00 [0]

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