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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending Aug 31, 2008:

activity # timemileskm+m
  Running19 11:32:59 67.61(10:15) 108.8(6:22) 1880
  Orienteering8 10:27:51 34.3(18:18) 55.2(11:22) 3180
  Cycling9 7:13:59 97.24 156.5 1170
  Stretching15 3:56:06
  Beachvolleyball2 2:00:00
  Tennis2 1:40:00
  Soccer3 1:40:00
  Strength7 1:15:13
  Squash1 1:00:00
  MFT Disc4 55:00
  preparation week1 50:00
  Aigelsreiter exercises2 40:51
  Running Drills3 34:00
  Total28 43:45:59 199.15 320.5 6230
  [1-5]28 39:49:53

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Sunday Aug 31, 2008 #

Note

rest day

Saturday Aug 30, 2008 #

Running 19:10 [1] 2.5 km (7:40 / km) +40m 7:06 / km
ahr:119 max:135

recovery jog in the morning followed by a nice swim in the sea!

Friday Aug 29, 2008 #

Running (D1) 1:00:06 [3] 11.5 km (5:14 / km) +210m 4:47 / km
ahr:146 max:155

morning jog near sibenik; was awesome weather!

Running warm up/down 30:05 [2] 4.0 km (7:31 / km) +80m 6:50 / km
ahr:125

Running intervals 6:00 [4] 1.4 km (4:17 / km) +60m 3:32 / km
ahr:164 max:175

did 2x3x1min intervals with my brother, didnt want to push to har, just more or less relax my legs (the first 3 repeats where uphill; the others flat)

Strength 10:21 [4]

Thursday Aug 28, 2008 #

Tennis 50:00 [3]

Strength 10:29 [4]

Wednesday Aug 27, 2008 #

Running warm up/down 20:50 [2] 3.0 km (6:57 / km) +30m 6:37 / km
ahr:128

Running intervals 5:00 [5] 1.2 km (4:10 / km) +75m 3:10 / km
ahr:170 max:180

wanted to do 3x5x1min uphill, but due to my cold I couldnt breathe that good, therefore I finished after the first 5min

Strength 10:31 [4]

Tuesday Aug 26, 2008 #

Running (D1) 1:00:30 [3] 10.5 km (5:46 / km) +200m 5:16 / km
ahr:145 max:160

morning jog on krk; wonderful!

Running 33:27 [1] 4.5 km (7:26 / km) +80m 6:50 / km
ahr:126 max:150

Strength 10:00 [4]

Monday Aug 25, 2008 #

Running 45:36 [2] 7.0 km (6:31 / km) +100m 6:05 / km
ahr:137 max:146

Strength 10:12 [4]

Sunday Aug 24, 2008 #

Running warm up/down 10:08 [2] 1.8 km (5:38 / km) +40m 5:04 / km
ahr:129 max:163

Orienteering race 1:13:29 [4] 5.5 km (13:22 / km) +315m 10:23 / km
ahr:167 max:184

took part in the 3 rd stage of cerkno cup, cuz im heading off with my family to croatia for some vacation!
had ahuge mistake to #1 (7min) and to control 4 where I lost abaout 12 min; honestly the map wasnt pretty precise and particularly you coulndt rely on the vegeation marked on the map!
but it was fun; the rest ws technically clean, but after those big mistakes I didnt push to the limit!

Orienteering 41:25 [2] 2.3 km (18:00 / km) +130m 14:02 / km
ahr:135 max:155

as cool down, I did some o training o some of the toughest maps in slovenia (near novi svet), it was green and so many stones;

Saturday Aug 23, 2008 #

Note

rest day

Friday Aug 22, 2008 #

Cycling 30:00 [1]

Beachvolleyball 1:00:00 [2]

Soccer 20:00 [3]

Thursday Aug 21, 2008 #

Cycling 1:52:15 [2] 43.0 km (2:37 / km) +400m 2:30 / km
ahr:122 max:156

Strength 11:40 [4]

Cycling 30:40 [1] 11.0 km (2:47 / km) +80m 2:41 / km
ahr:114 max:138

loosening up my legs!

Wednesday Aug 20, 2008 #

Cycling 34:06 [3] 14.0 km (2:26 / km) +120m 2:20 / km
ahr:120 max:151

Note

planned to start with normal training again, but my knee is not feeling great; so, decided to give it a rest and therefore no running this week!

Tuesday Aug 19, 2008 #

Stretching 12:46 [0]

Beachvolleyball 1:00:00 [2]

Cycling 1:10:38 [3] 29.0 km (2:26 / km) +100m 2:24 / km
ahr:136 max:153

Monday Aug 18, 2008 #

Cycling 27:59 [1] 11.0 km (2:33 / km) +80m 2:27 / km
ahr:113 max:133

usual round to loosen up my body; somehow my knee is hurting again!

Stretching 15:40 [0]

Sunday Aug 17, 2008 #

Running warm up/down 7:39 [2] 1.2 km (6:22 / km) +10m 6:07 / km
ahr:137 max:160

Orienteering race 24:06 [5] 3.1 km (7:46 / km) +135m 6:23 / km
ahr:178 max:195

relay competiton in the end; finished 3rd, which was our minimum goal;

Saturday Aug 16, 2008 #

Running warm up/down 9:24 [2] 1.5 km (6:16 / km) +40m 5:32 / km
ahr:128

Orienteering 24:40 [2] 2.0 km (12:20 / km) +130m 9:18 / km
ahr:120 max:150

short o training; analyzed yesterdays routes in the difficult part;

Friday Aug 15, 2008 #

Running warm up/down 11:30 [2] 2.0 km (5:45 / km) +40m 5:14 / km

Orienteering race 46:24 [4] 3.0 km (15:28 / km) +265m 10:44 / km
ahr:158 max:174

2 laps in competition speed in a difficult area with lots of rock formations, still the speed was slow because there were so many details and also some parts with thick vegetations! technically, i was satsified, had on both rounds best time! made 3 smaller misses which is ok in this kind of terrain!

Orienteering 55:15 [3] 5.5 km (10:03 / km) +265m 8:06 / km
ahr:149 max:165

2 laps (2.4 and 3.1) with only contours; had two smaller misses on the second lap( all in all maybe:50seconds); so with this kind of speed I am satisfied with my navigation, now I ll have to get this self confidence when running full speed!

Thursday Aug 14, 2008 #

Soccer 1:00:00 [3]

rest day and we left Italy and traveled to lienz where we ll have 3 days of training!

Running 18:21 [1] 2.6 km (7:03 / km) +5m 6:59 / km
ahr:133 max:148

easy short run with some other guys to stretch our legs!

Running Drills 12:00 [3]

Stretching 14:46 [0]

Wednesday Aug 13, 2008 #

Running warm up/down 23:49 [2] 3.0 km (7:56 / km) +110m 6:43 / km
ahr:130 max:149

Orienteering race 39:13 [5] 3.7 km (10:36 / km) +345m 7:14 / km
ahr:169 max:181

relay competition, started as 4th and made a mistake already to control number 1, the got caught by 4 runners, I started to attack and runa aggressively but I failed, made a 3min mistake at a gaffling control, ended in 7th!

Orienteering 28:34 [3] 2.4 km (11:54 / km) +160m 8:56 / km
ahr:142 max:161

technical demanding training, but was fun!

Stretching 10:04 [0]

Tuesday Aug 12, 2008 #

Running warm up/down 34:10 [2] 5.0 km (6:50 / km) +50m 6:30 / km

Orienteering race (Sprint race) 14:57 [5] 2.5 km (5:59 / km) +50m 5:26 / km
ahr:185 max:194

it was a technical tough sprint; I had a good control over my orienteering, but my speed still lacks; in the end I came in 6th(only 12 seconds to 3rd); but I m still satisfied!

Orienteering 1:10:06 [3] 5.8 km (12:05 / km) +440m 8:46 / km
ahr:154 max:162

training with some longer distances and then some shorter control points; had no miss except one bigger (4min), where I lost map contact and got confused!
feeling a little bit tired!

Stretching 13:30 [0]

Monday Aug 11, 2008 #

Running 31:56 [2] 4.0 km (7:59 / km) +95m 7:08 / km
ahr:130 max:150

easy run with tommy s to loosen up the legs!

Strength 12:00 [4]

Stretching 14:30 [0]

Sunday Aug 10, 2008 #

Running warm up/down 6:20 [2] 1.1 km (5:45 / km) +25m 5:10 / km

Orienteering 1:00:45 [3] 6.0 km (10:08 / km) +250m 8:23 / km
ahr:155 max:168

Partnerübung mit Strukutrierübung; pretty easy terrain (due to good visibility)

Orienteering 54:48 [3] 5.3 km (10:20 / km) +145m 9:06 / km
ahr:149 max:166

the goal was to keep direction and run straight; had some small misses and one big mistake; I realized that I have to improve my compass work!

Stretching 14:30 [0]

Saturday Aug 9, 2008 #

Running warm up/down 18:14 [2] 3.0 km (6:05 / km) +90m 5:17 / km
ahr:130 max:146

wup/ cool down for both trainings!

Orienteering 1:14:54 [3] 6.0 km (12:29 / km) +420m 9:15 / km
ahr:159 max:173

the task was to get to know the terrain; was pretty satisfied; also focused on my "postenraumroutine" and it went pretty well!

Orienteering 19:15 [5] 2.1 km (9:10 / km) +130m 7:00 / km
ahr:176 max:190

2 laps with mass start; had a huge mistake to control number 1 on first leg, the second was technically perfect (just one 5sec miss), but I had no speed!

Stretching 14:10 [0]

Friday Aug 8, 2008 #

Note

heading off to trainings camp in Italy!

Thursday Aug 7, 2008 #

Cycling 35:21 [1] 14.5 km (2:26 / km) +120m 2:20 / km
ahr:116 max:141

MFT Disc 10:00 [3]

Running 42:07 [1] 5.0 km (8:25 / km) +185m 7:06 / km
ahr:122 max:144

was an easy jog with my brother, woh is actually able to go running again; yeah!

Running Drills 10:00 [3]

Stretching 16:24 [0]

Wednesday Aug 6, 2008 #

Cycling 18:20 [1] 6.0 km (3:03 / km) +60m 2:55 / km
ahr:119 max:148

to and from track!

Running warm up/down 37:21 [2] 5.2 km (7:11 / km)
ahr:135 max:150

Running intervals 16:11 [5] 4.8 km (3:22 / km)
ahr:170 max:186

I did 3x1000m in 3:30 with 4min break; and 3x600 (faster than the 1000) witk 2:30min break!
times were:
1: 3:29.6
2: 3:29.3
3: 3:29.2

1: 1:54.7
2: 1:53.7
3: 1:55.4

was not feeling great; I dont know why, maybe it was the heat outside! need to improve a lot!

MFT Disc 15:00 [3]

Stretching 17:25 [0]

Tuesday Aug 5, 2008 #

MFT Disc 15:00 [3]

Tennis 50:00 [2]

Soccer 20:00 [3]

Note

I decided to take it easy and to give my knee a rest; thats why I skipped the planned running session!

Stretching 27:04 [0]

Monday Aug 4, 2008 #

Cycling 27:48 [1] 11.0 km (2:32 / km) +80m 2:26 / km
ahr:116 max:134

usual lap to loosen up my body!

MFT Disc 15:00 [3]

Stretching 15:13 [0]

preparation week 50:00 [3]

Aigelsreiter exercises 19:16 [3]

Sunday Aug 3, 2008 #

Stretching 14:30 [0]

Running long 1:38:15 [2] 15.0 km (6:33 / km) +315m 5:56 / km
ahr:127 max:166

longjog including the 2k test on the track:
time: 9:35min 150/166, so this is an improvement for 20sec!

Saturday Aug 2, 2008 #

Cycling 28:14 [2] 11.0 km (2:34 / km) +80m 2:29 / km
ahr:123 max:142

my, usual small cycling round, just too loosen up my legs for todays ints!

Stretching 17:14 [0]

Cycling 18:38 [1] 6.0 km (3:06 / km) +50m 2:59 / km
ahr:120 max:142

to and from track!

Running Drills 12:00 [3]

Running warm up/down 34:35 [2] 4.0 km (8:39 / km)
ahr:132

warm up/ cool down, and the jog/walk between the ints!

Running intervals 12:15 [5] 4.0 km (3:04 / km)
ahr:168 max:185

plan was to do 2x10x200m in 38- 40 sec, so not so fast but with only 60sec break (100m jog/ walk); did the ints all in all a little bit faster!
1: 38.8/ 37.5/ 37.2/ 37.1/ 37.2/ 37.1/ 37.5/ 36.9/ 37.5/ 37.3
2: 37.0/ 37.4/ 36.7/ 37.1/ 36.4/ 36.6/ 36.1/ 37.0/ 35.9/ 30.2

Aigelsreiter exercises 21:35 [3]

some new stuff, a combination of stretching and strengthening!

Friday Aug 1, 2008 #

Squash 1:00:00 [3]

Stretching 18:20 [0]

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