Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending Jul 31, 2008:

activity	#	time	miles		km		+m
Cycling	12	10:58:41	111.23		179.0		575
Running	20	10:55:10	68.23	(9:36)	109.8	(5:58)	1780
preparation week	8	9:20:00
Stretching	19	6:41:14
Orienteering	7	6:35:44	24.98	(15:51)	40.2	(9:51)	2015
Beachvolleyball	3	4:00:00
Soccer	5	3:05:00
Strength	6	2:02:09
Swimming	1	40:00
Basketball	1	30:00
Running Drills	1	15:00
Total	30	55:02:58	204.43		329.0		4370
[1-5]	28	48:21:44

3:41

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Thursday Jul 31, 2008 #

Cycling 1:05:00 [2] 26.0 km (2:30 / km) +35m 2:29 / km
ahr:127 max:147

Running warm up/down 17:21 [2] 3.0 km (5:47 / km)
ahr:135

Running tempo 21:56 [4] 5.7 km (3:51 / km) +10m 3:49 / km
ahr:172 max:186

the plan was to run a 4/ 4:05min/km pace, and to push the last km harder; in the end I was tired and I realized that I had eaten before too much!
but I m still satisfied, was the third fast training in 3 days!
tomorrow, will be an easier day!

Strength 15:06 [4]

Wednesday Jul 30, 2008 #

Stretching 6:08 [0]

Cycling 1:18:10 [1] 29.0 km (2:42 / km) +100m 2:39 / km
ahr:115 max:142

Running warm up/down 10:00 [2] 1.7 km (5:53 / km) +30m 5:24 / km

Orienteering intervals 22:16 [5] 3.0 km (7:25 / km) +150m 5:56 / km

did 4 o intervals, the plan was to gain confidence in my starting routine!
4:19min
4:49min
6:58min
6:10min

Tuesday Jul 29, 2008 #

Stretching 14:09 [0]

Running warm up/down 19:26 [2] 3.6 km (5:24 / km)
ahr:140 max:150

Running intervals 9:53 [5] 3.3 km (3:00 / km)
ahr:170 max:189

did some intervals with 90sec break!
didnt feel that great and still sore from oocup!
200m: 35.6
400m: 75.9
600m: 1:58.4
800m: 2:47.0
1000m: 3:28.6
150m: 23.9
150m: 23.2

Monday Jul 28, 2008 #

preparation week 1:00:00 [3]

Cycling 28:11 [1] 11.0 km (2:34 / km) +80m 2:28 / km
ahr:116 max:137

loosening up my legs after the oo cup!!

Sunday Jul 27, 2008 #

Running warm up/down 22:07 [2] 3.5 km (6:19 / km) +60m 5:49 / km
ahr:127 max:158

Orienteering race 1:13:26 [5] 7.3 km (10:04 / km) +330m 8:12 / km
ahr:165 max:179

oh my god, a bad run today; but now I know on wich parts of my o routine I have to focus!

Saturday Jul 26, 2008 #

Running warm up/down 27:40 [2] 4.0 km (6:55 / km) +60m 6:26 / km
ahr:128 max:166

Orienteering race 1:01:56 [5] 8.0 km (7:45 / km) +260m 6:40 / km
ahr:176 max:188

today, the terrain was easier because there where more paths and the runnability was better! still had some problems to #1 but then it was ok, had 2 blackouts which cost me 6min!

Soccer 1:00:00 [3]

Friday Jul 25, 2008 #

Running warm up/down 19:00 [2] 3.0 km (6:20 / km) +10m 6:14 / km
ahr:128 max:158

Orienteering race 40:54 [5] 3.8 km (10:46 / km) +215m 8:23 / km
ahr:173 max:185

had problems with the new scale today, but no big mistakes, just many small misses; had a good flow in the end (the last 10 controls)!

Soccer 30:00 [3]

Thursday Jul 24, 2008 #

Running warm up/down 14:46 [2] 2.0 km (7:23 / km) +105m 5:51 / km
ahr:140 max:165

Orienteering race 1:34:01 [5] 7.3 km (12:53 / km) +505m 9:34 / km
ahr:180 max:195

after a pretty good start I made a huge (13min) mistake at 4th control, after that I was kind of fighting with the terrain and after the spectator control I couldnt push anymore; i realized the lack of endurance trainings the weeks before!

Wednesday Jul 23, 2008 #

Event: OO.cup/08 Slovenia

Running warm up/down 26:52 [2] 3.8 km (7:04 / km) +115m 6:08 / km
ahr:140 max:163

Orienteering race 49:22 [5] 3.8 km (12:59 / km) +210m 10:11 / km
ahr:176 max:188

wow. what a tough terrain, winning time was "only" 36 min which means a liitle bit faster than 10min/km!
did some mistakes, had no rhytm and got confused easily by all the rocks and the contours; hopefully I can do some better work tomorow!

Stretching 9:41 [0]

Tuesday Jul 22, 2008 #

Note

rest day

Monday Jul 21, 2008 #

preparation week 1:00:00 [3]

Running 53:00 [2] 7.5 km (7:04 / km) +150m 6:25 / km
ahr:138

to and from track, including a 2k test with pulse 155
2k: 9:58 154/158

Running Drills 15:00 [3]

Running intervals 1:28 [5] 0.6 km (2:27 / km)

3x 200m to have a nice sprint workout
times
1: 29.8
2: 28.9
3: 29.2

was ok, did these ints with grün and all in all he was a little bit faster, especially due to his first sprint (28.2) !!

Sunday Jul 20, 2008 #

Running 1:07:00 [2] 11.0 km (6:05 / km) +230m 5:31 / km
ahr:146 max:161

nice and easy jog with grüni!

Saturday Jul 19, 2008 #

Cycling 53:26 [3] 20.0 km (2:40 / km) +75m 2:37 / km
ahr:133 max:152

to and from track where i did my intervals

Running intervals 14:22 [5] 4.5 km (3:12 / km)

the plan was to do 3x5x300m in 60s so an easy 3:20/k pace with 90 seconds break and after one serie with 5min break!
times:
1: 59.3
2: 58.7
3: 58.7
4: 58.8
5: 58.8

1: 58.9
2: 57.8
3: 57.7
4: 57.7
5: 57.3

1: 57.2
2: 57.5
3: 56.7
4: 56.4
5: 50.1

i am glad with the last one!!! its gettin better!

Running warm up/down 27:20 [2] 4.3 km (6:21 / km)

Soccer 30:00 [4]

Friday Jul 18, 2008 #

Cycling 35:00 [1] 13.0 km (2:42 / km) +45m 2:39 / km

Strength 18:23 [4]

Thursday Jul 17, 2008 #

Stretching 17:30 [0]

rest day

Wednesday Jul 16, 2008 #

preparation week 1:00:00 [3]

Stretching 13:06 [0]

Cycling 30:00 [2]

Running warm up/down 10:54 [1] 1.8 km (6:03 / km) +20m 5:44 / km
ahr:135 max:145

Orienteering 53:49 [3] 7.0 km (7:41 / km) +345m 6:10 / km
ahr:165 max:176

my first o training since may!
i took it easy and was quite satisfied with my navigation, all in all i maybe made 1minute mistake!
there was a one man relay:
1st: 21:03min (2,3km, 130HM)
2nd: 14:40min (1,3km, 80HM) only contours
3rd: 18:01min (1,65 100HM) only contours and green

still these are no fast times but the focus of this training was to rebuild my o routines and that worked out pretty good!

Tuesday Jul 15, 2008 #

Cycling 32:01 [2] 12.0 km (2:40 / km) +45m 2:37 / km

Strength 20:09 [4]

Stretching 12:40 [0]

Cycling 54:33 [3]
ahr:130 max:159

to and from track where I did my intervalls

Running intervals 22:24 [5] 6.0 km (3:44 / km)
ahr:180 max:191

wow! my first fast training with my track club and I realized that there is a lot of work to do!
plan was to do 3 x a 2,5km loop in 9:15-9:00-9:15,(break 4min) but already in the beginning it went hard, I had problems of keeping the pace
the first was in 9:03 then I had so big problems finished the second in 9:26, thats why I just ran after a longer break and jog: 1000m in bad 3:55
usually I would have no problems with running 1k in 3:20 but after my injury it will be a long way back!
good news: my knee is feeling good

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

Monday Jul 14, 2008 #

preparation week 45:00 [3]

Stretching 10:47 [0]

Running 52:35 [1] 8.5 km (6:11 / km) +145m 5:42 / km
ahr:135 max:147

Stretching 19:25 [0]

Sunday Jul 13, 2008 #

Note

rest day

Stretching 23:50 [0]

Saturday Jul 12, 2008 #

Running 7:18 [2] 1.0 km (7:18 / km) +35m 6:13 / km
ahr:123 max:154

shit, wanted to do a faster longer run, but my knee started hurting after some 2 minutes thats why I turned around; I dont know why it started to hurt again, but hopefully it will be better tomorrow

Cycling 30:44 [3] 12.0 km (2:34 / km) +55m 2:30 / km
ahr:128 max:149

to and from where I did my strength session, it is so hard to keep a high pace in city, all the stupid lights!

Strength 24:10 [4]

Soccer 35:00 [3]

Friday Jul 11, 2008 #

Stretching 16:22 [0]

Running 37:15 [1] 6.0 km (6:13 / km) +145m 5:32 / km
ahr:130 max:141

easy jog to loosen up my legs and my body!

Stretching 17:15 [0]

Thursday Jul 10, 2008 #

preparation week 1:20:00 [3]

Swimming 40:00 [3]

Stretching 17:11 [0]

Wednesday Jul 9, 2008 #

preparation week 1:15:00 [3]

Stretching 17:15 [0]

Stretching 16:58 [0]

Tuesday Jul 8, 2008 #

preparation week 1:30:00 [3]

wow, I m so sore!

Stretching 17:44 [0]

Running (terrain jog) 1:11:00 [1] 10.4 km (6:50 / km) +265m 6:03 / km
ahr:137 max:148

yes, even though I was feeling terrible; I tried to do my usual running round and it really worked out fine! Now I am really looking forward to my first orienteering trainings!

Stretching 16:46 [0]

Monday Jul 7, 2008 #

preparation week 1:30:00 [3]

Note

today was the first day of the preparation week for sports studies (did all kinds of sports)
was really sore and tired afterwards

Cycling 13:00 [4]

Running (terrain jog) 23:50 [2] 3.0 km (7:57 / km) +120m 6:37 / km
ahr:147 max:160

some short running in the evening, didnt feel that good,but now I m getting really confident in downhill running, looking forward to online cup already

Stretching 17:09 [0]

Sunday Jul 6, 2008 #

Beachvolleyball 1:00:00 [2]

Stretching 9:35 [0]

Basketball 30:00 [1]

Note

decided to take it easy on the weekend, because the next ten days will be tough and I hope I will increase my running sessions, so lets see!

Saturday Jul 5, 2008 #

Stretching 15:08 [0]

Beachvolleyball 1:30:00 [3]

Cycling 28:00 [2]

Friday Jul 4, 2008 #

Cycling 2:00:36 [3] 56.0 km (2:09 / km) +140m 2:08 / km
ahr:120 max:155

nice, flat binking tour with my brother, didnt feel that good, but I am glad that I ve done this training

Stretching 16:55 [0]

Cycling 45:00 [2]

Strength 22:29 [3]

Stretching 16:30 [0]

Thursday Jul 3, 2008 #

Running 23:28 [3] 3.8 km (6:11 / km) +140m 5:13 / km
ahr:152 max:170

same round as two days ago, but tried to do a short, faster jog!
quite satisfied and my confidence in my knee is gradually raising, especially in the downhill parts!

Stretching 16:05 [0]

Soccer 30:00 [4]

Wednesday Jul 2, 2008 #

Beachvolleyball 1:30:00 [2]

Stretching 12:40 [0]

Cycling 45:00 [2]

Strength 21:52 [3]

Stretching 17:30 [0]

Tuesday Jul 1, 2008 #

Stretching 15:10 [0]

Note

rest day

Running 29:15 [1] 3.8 km (7:42 / km) +140m 6:30 / km
ahr:131 max:149

easy, short jog to loosen up my legs and my whole body, which is really sore after the last days trainings

Stretching 17:45 [0]

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