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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nana

In the 7 days ending Aug 18, 2013:

activity # timemileskm+m
  running3 1:41:10 10.78(9:23) 17.35(5:50) 279
  Orienteering1 45:58 2.3(20:00) 3.7(12:25) 200
  Total4 2:27:08 13.08(11:15) 21.05(6:59) 479
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Aug 18, 2013 #

12 PM

Orienteering 45:58 [4] 3.7 km (12:25 / km) +200m 9:47 / km

Nat OL. DAL 4/44, winning time 40:41 (Maja Kunz)

Had a rather clean and controlled race, very bad runnability but tried to push all the time.
Lost about 30" when chosing the wrong route and realising it after about 30sec. Otherwise I invested a lot of time to look up and match terrain to the map, maybe a bit too much...

When looking at the GPS I realised that I did quite some unnecessary detours...

Saturday Aug 17, 2013 #

6 PM

running 21:19 [2] 3.4 km (6:16 / km) +77m 5:38 / km
slept:8.0 shoes: Icebug OMM

footing with the other coaches

Thursday Aug 15, 2013 #

Note

slightly sore throat... no training

Wednesday Aug 14, 2013 #

12 PM

running 15:00 [4] 2.98 km (5:02 / km) +130m 4:08 / km
ahr:176 max:189 slept:7.5 shoes: adidas supernova sequence

uphill pyramid: 1'/2'/3'/2'/1' with 1' break and 1.5' break after the 3min
flat half pyramid: 3'/2'/1'; pace around 4:20/km for the flat parts

good training :-)

running 27:11 [2] 3.97 km (6:51 / km) +72m 6:17 / km
shoes: adidas supernova sequence

warm up, cool down, running between fast parts

Monday Aug 12, 2013 #

12 PM

running 15:20 [5] 4.0 km (3:50 / km)
ahr:178 max:188 shoes: adidas supernova sequence

4x1000m with breaks: 2'/3'/3'
felt fast, watch agreed and legs got tired. Good training :-)

3.51
3.51
3.50
3.48

running 22:20 [1] 3.0 km (7:27 / km)
ahr:152 max:188 slept:7.0

warm up with running drills
time inbetween intervals
cool down

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