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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending Dec 31, 2008:

activity # timemileskm+m
  Cycling17 9:55:54 163.18(3:39) 262.61(2:16) 415
  Running12 8:51:27 57.35 92.3 2175
  Stretching20 4:33:41
  Physio20 4:29:00
  Strength11 3:40:36
  Orienteering3 3:17:23 14.17(13:56) 22.8(8:39) 605
  Squash2 2:01:35
  Running Drills3 32:00
  Basketball2 30:50
  Total28 37:52:26 234.7 377.71 3195
  [1-5]28 33:31:46

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Wednesday Dec 31, 2008 #

Stretching 13:01 [3]

Tuesday Dec 30, 2008 #

Note

rest day in edinburgh!

Monday Dec 29, 2008 #

Cycling warm up/down 20:00 [2] 9.0 km (2:13 / km)
ahr:110 max:119

Strength 32:33 [3]

Sunday Dec 28, 2008 #

Cycling long (Longjog- Ergo) 1:30:05 [2] 40.04 km (2:15 / km)
ahr:121 max:143

due to my cold; i decided to do my longjog on the ergo, sooooooooooooo boring!!!

Physio 15:00 [1]

Stretching 14:01 [0]

Saturday Dec 27, 2008 #

Note
(sick) (rest day)

I m still not over my cold! it sucks!!!

Friday Dec 26, 2008 #

Cycling warm up/down (Ergo) 20:00 [2] 9.15 km (2:11 / km)
ahr:115

Strength 41:32 [3]

Physio 15:00 [1]

Stretching 13:40 [0]

Thursday Dec 25, 2008 #

Note
(sick)

rest day!

Wednesday Dec 24, 2008 #

Running (D1) 59:28 [3] 9.5 km (6:16 / km) +325m 5:21 / km
ahr:151 max:167

D1 running in Feldbach, nice training but afterwards Im feeling some kind of sick!

Tuesday Dec 23, 2008 #

Cycling (Ergo) 31:38 [1] 15.0 km (2:07 / km)
ahr:108 max:118

Physio 15:00 [1]

Stretching 13:50 [0]

Monday Dec 22, 2008 #

Cycling warm up/down (Warm up - Ergo) 10:00 [1] 4.2 km (2:23 / km)
ahr:104 max:112

Strength 30:10 [3]

Squash 1:02:00 [3]
ahr:153 max:179

Sunday Dec 21, 2008 #

Running tempo (D2) 41:11 [4] 9.0 km (4:35 / km) +245m 4:02 / km
ahr:166 max:181

did the D1- round in some faster pace! felt good! nice training session to end the week!

Running warm up/down (Cool down) 9:44 [1] 1.2 km (8:07 / km)
ahr:130 max:166

Physio 10:00 [1]

Stretching 13:46 [0]

Saturday Dec 20, 2008 #

Running warm up/down 20:32 [2] 3.5 km (5:52 / km)

warm up/cool down/ recovery!

Running 2:44 [5] 0.9 km (3:02 / km)

3x3x100: (21, 19, 16/ 21, 18, 16/ 20, 18, 15)

Running intervals 17:43 [4] 4.5 km (3:56 / km)

we did 3x1800m divided into 300slow/ 300medium/300fast; with 2min break!
times: 7:06, 7:15, 3:22 (did only 900m)
finished earlier, cuz my shin hurted a little bit!
nice training!

Friday Dec 19, 2008 #

Running warm up/down 10:44 [1] 1.5 km (7:09 / km)
ahr:103 max:119

Running Drills 10:00 [3]

Strength 15:40 [3]

Physio 12:00 [1]

Basketball (Brettball) 15:50 [4]
ahr:174 max:190

hallentraining!!

Cycling warm up/down (Cool down- Ergo) 20:04 [1] 8.58 km (2:20 / km)
ahr:107 max:116

Thursday Dec 18, 2008 #

Cycling 26:00 [3] 12.0 km (2:10 / km)

to and from physio!!!! it was pissing and I was soaking wet when I came there!

Physio 30:00 [1]

Stretching 10:30 [0]

short stretch to get my muscles moving!

Cycling warm up/down (Warm up) 10:22 [2] 3.0 km (3:27 / km) +50m 3:11 / km
ahr:124 max:147

to training!

Running long (Longjog_Platte) 1:25:51 [2] 13.7 km (6:16 / km) +370m 5:31 / km
ahr:139 max:158

nice longjog with tobi around the platte!!

Cycling warm up/down (Cool down) 7:38 [2] 3.0 km (2:33 / km) +10m 2:30 / km
ahr:122 max:148

back home!

Stretching 12:45 [0]

Wednesday Dec 17, 2008 #

Running (D1) 49:23 [3] 9.0 km (5:29 / km) +245m 4:50 / km
ahr:152 max:167

same round as some days ago; it was so wet and muddy!

Physio 12:00 [1]

Stretching 12:51 [0]

Tuesday Dec 16, 2008 #

Cycling warm up/down 22:46 [2] 8.0 km (2:51 / km) +80m 2:43 / km
ahr:121 max:146

to training

Orienteering (D1) 48:20 [3] 5.5 km (8:47 / km) +265m 7:05 / km
ahr:146 max:165

re-ran the styrian relay champs of this year with my brother, nice o training!

Cycling warm up/down 20:05 [2] 8.0 km (2:31 / km) +20m 2:29 / km
ahr:119 max:154

back home!

Physio 15:00 [1]

Stretching 13:53 [0]

Monday Dec 15, 2008 #

Cycling warm up/down (Warm up- Ergo) 20:02 [2] 9.6 km (2:05 / km)
ahr:114 max:124

Strength 32:11 [3]

new stuff of strength training; the plan is to do this kind of strengthening twice a week!

Physio 10:00 [1]

Cycling warm up/down (Cool down- Ergo) 20:02 [2] 9.62 km (2:05 / km)
ahr:111 max:119

Stretching 13:45 [0]

Sunday Dec 14, 2008 #

Orienteering long (Karwald- LJ) 1:34:47 [2] 11.0 km (8:37 / km) +90m 8:17 / km
ahr:132 max:154

LJ in the Karwald on a 15year old map; horrible weather, wet, wet, wet and only thick vegetation; but still good fun with tobi and clarissa

Physio 10:00 [1]

Stretching 13:00 [0]

Saturday Dec 13, 2008 #

Running (D1- Test) 10:28 [3] 2.0 km (5:14 / km)
ahr:151 max:159

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

warm up; cool down and recovery

Running Drills 12:00 [3]

Running intervals 10:40 [5] 3.5 km (3:03 / km)
ahr:180 max:191

did 3x3x100m (21, 19, 17) and then some pyramid stuff
200/400/600/800/400/200
times (25, 21, 16/ 21, 18, 16/ 19, 18, 15/ 41, 81, 2:03, 2:46, 1:19, 40)
the pace was the 5000m pace so 17:00
felt horrible, but I wasnt the only one, and it was f***ing cold; but I was glad to complete this session!

Stretching 13:00 [0]

Friday Dec 12, 2008 #

Running warm up/down 10:00 [3]

Running Drills 10:00 [3]

Physio 15:00 [1]

Strength 25:00 [3]

Basketball 15:00 [4]

hallentraining!!

Cycling warm up/down (Cool down- Ergo) 20:04 [2] 8.16 km (2:28 / km)
ahr:117 max:124

Thursday Dec 11, 2008 #

Note
(rest day)

Physio 10:00 [1]

Stretching 13:45 [0]

Wednesday Dec 10, 2008 #

Running (D1) 51:52 [3] 9.0 km (5:46 / km) +245m 5:04 / km
ahr:152 max:165

same round as a few days ago, but slower; I was sooooo sore after yesterday and feeling powerless, thats why I ll have a rest day tomorrow!

Physio 10:00 [1]

Stretching 12:50 [0]

Tuesday Dec 9, 2008 #

Cycling warm up/down (Ergo) 20:15 [2] 8.07 km (2:31 / km)
ahr:119 max:182

Cycling intervals 14:30 [5] 8.65 km (1:41 / km)
ahr:164 max:182

did again my usual 10*1min fast with 30 seconds recovery; was glad with the session especially cuz I had a stressful day today with a big test;

Strength 11:10 [4]

Physio 10:00 [1]

Stretching 12:45 [0]

Monday Dec 8, 2008 #

Cycling 39:13 [2] 14.6 km (2:41 / km) +175m 2:32 / km
ahr:125 max:161

to and from training

Orienteering (D1) 54:16 [3] 6.3 km (8:37 / km) +250m 7:11 / km
ahr:144 max:165

nice o training with my brother, only contours!

Stretching 12:30 [0]

Sunday Dec 7, 2008 #

Running (D1) 48:07 [3] 9.0 km (5:21 / km) +245m 4:42 / km
ahr:151 max:164

nice running session even though it was soooo cold!

Stretching 12:30 [0]

Saturday Dec 6, 2008 #

Cycling long (Ergo) 1:15:00 [2] 36.5 km (2:03 / km)
ahr:118 max:133

Physio 15:00 [1]

Stretching 12:49 [0]

Friday Dec 5, 2008 #

Squash 59:35 [2]
ahr:125 max:158

Strength 13:07 [4]

Physio 5:00 [1]

Stretching 14:00 [0]

Thursday Dec 4, 2008 #

Running (D1) 41:43 [3] 7.0 km (5:58 / km) +200m 5:13 / km
ahr:150 max:166

usual round in my home forest; was quite cold and foggy; wasnt feeling too great, but I still have time to get into shape!
sometimes I felt my left knee!

Cycling 26:00 [3] 11.0 km (2:22 / km) +50m 2:19 / km

to and from physio; was trying to push a little bit harder!

Physio 30:00 [1]

some new stuff, for strengthening and stretching!

Strength 6:25 [4]

Wednesday Dec 3, 2008 #

Cycling warm up/down (Ergo) 20:20 [2] 7.8 km (2:36 / km)
ahr:120

Cycling intervals (Ergo) 14:30 [5] 8.5 km (1:42 / km)
ahr:164 max:186

did 10*1min fast with 30sec recovery; thought I would die!

Physio 10:00 [1]

Strength 6:46 [4]

Tuesday Dec 2, 2008 #

Cycling 17:11 [2] 7.0 km (2:27 / km) +30m 2:24 / km
ahr:126 max:141

Running (Querlaufen) 41:17 [3] 6.0 km (6:53 / km) +300m 5:30 / km
ahr:158 max:171

awesome session, was the first time I did such a training; went everywhere cross the forest!

Physio 10:00 [1]

Strength 6:02 [4]

Stretching 12:30 [0]

Monday Dec 1, 2008 #

Cycling (Ergo D1) 30:09 [2] 13.14 km (2:18 / km)
ahr:117 max:124

easy stuff!

Physio 10:00 [1]

Stretching 12:00 [0]

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