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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending Dec 31, 2009:

activity # timemileskm+m
  Running16 11:11:28 68.15(9:51) 109.68(6:07) 2405
  Cycling13 10:03:38 198.34(3:03) 319.2(1:53) 100
  Orienteering7 5:21:58 23.3(13:49) 37.5(8:35) 1565
  Strength16 3:39:40
  Stretching10 1:58:00
  Soccer2 1:53:00
  XC Skiing1 1:09:05 7.46(9:16) 12.0(5:45) 120
  Physio5 1:00:00
  Running Drills3 47:55
  Swimming1 45:00
  Basketball1 10:00
  Total29 37:59:44 297.25 478.38 4190
  [1-5]29 36:01:44

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Thursday Dec 31, 2009 #

Running (D1 test) 9:07 [3] 2.0 km (4:34 / km)
ahr:156

usual d1 test: pretty satisfied with my performance:)

Running 22:15 [2] 3.6 km (6:11 / km) +100m 5:26 / km

chiller on rosenhain!

Cycling 16:30 [2] 6.0 km (2:45 / km) +50m 2:38 / km

to and from track!

Stretching 11:00 [0]

Wednesday Dec 30, 2009 #

Cycling long (Ergo) 1:20:12 [2] 45.0 km (1:47 / km)
ahr:117 max:128

longish ergo ride while watching movie:)

Strength 10:00 [3]

Physio 10:00 [1]

Tuesday Dec 29, 2009 #

Running (D1) 16:00 [3] 3.0 km (5:20 / km) +50m 4:55 / km

to and from map!

Orienteering 53:23 [3] 5.5 km (9:42 / km) +200m 8:13 / km
ahr:153

setting controls on map kreuzbergl!

Strength 15:00 [3]

Monday Dec 28, 2009 #

XC Skiing (D1) 1:09:05 [3] 12.0 km (5:45 / km) +120m 5:29 / km
ahr:150 max:173

skating in bad kleinkirchheim! so much fun, as terrain is pretty easy, awesome conditions:)

Sunday Dec 27, 2009 #

Cycling long (Ergo) 1:13:24 [2] 40.0 km (1:50 / km)
ahr:112 max:130

longish ergo ride! weather wasnt too nice, so I didnt mind doing some training while watching "dodgeball"

Strength 11:40 [3]

Saturday Dec 26, 2009 #

Running tempo (D2) 39:20 [4] 8.5 km (4:38 / km) +245m 4:03 / km
ahr:166 max:177

d2 round, it was sunny but air is still too cold!

Running warm up/down (Cool down) 11:24 [1] 1.42 km (8:00 / km)

Strength 13:20 [3]

Stretching 13:00 [0]

Friday Dec 25, 2009 #

Cycling (Ergo) 53:33 [2] 30.0 km (1:47 / km)
ahr:121 max:131

easy cycling in the evening!

Stretching 17:00 [0]

Thursday Dec 24, 2009 #

Strength 5:00 [3]
(rest day)

Stretching 12:00 [0]

Wednesday Dec 23, 2009 #

Cycling 18:00 [1] 6.0 km (3:00 / km) +30m 2:56 / km

to and from training!

Orienteering 49:17 [3] 5.5 km (8:58 / km) +250m 7:18 / km
ahr:155 max:170

o training with liis at otto möbesschule!

Strength 5:00 [1]

Stretching 13:00 [0]

Tuesday Dec 22, 2009 #

Cycling (Ergo) 35:44 [2] 20.0 km (1:47 / km)
ahr:110 max:123

easy ergo ride!

Soccer 1:30:00 [3]

Stretching 8:00 [0]

Monday Dec 21, 2009 #

Running (D1) 56:30 [3] 8.0 km (7:04 / km) +180m 6:21 / km

"tiefschnee" running in bodenthal!

Stretching 8:00 [0]

Sunday Dec 20, 2009 #

Note
(rest day)

Saturday Dec 19, 2009 #

Running warm up/down 27:00 [2] 4.2 km (6:26 / km)

shortish warm up- cool down = running down

Running 38:42 [5] 3.55 km (10:54 / km) +700m 5:29 / km

local mountain running race in snow!
so tough, my muscles were so tight and I couldnt get them loose! annoying as my breathing was good!
nice experience tough:)

Friday Dec 18, 2009 #

Running warm up/down 18:00 [1] 2.8 km (6:26 / km)

hallentraining!

Running Drills 10:00 [3]

Physio 10:00 [1]

Orienteering 3:01 [5] 0.5 km (6:02 / km)

indoor orienteering:)
6 laps, was so much fun!

Strength 12:00 [3]

1 set by 45sec!

Basketball 10:00 [4]

Thursday Dec 17, 2009 #

Running 16:30 [3] 3.1 km (5:19 / km) +50m 4:56 / km

to and from training!

Running 40:00 [2] 6.0 km (6:40 / km) +80m 6:15 / km

warm up- recoveries- cool down

Running intervals 3:55 [5] 1.0 km (3:55 / km) +100m 2:37 / km

5x32 sec uphill
5x15sec steep uphill

totally killed myself:)

Strength 5:00 [4]

6x20 stepjumps uphill!

Wednesday Dec 16, 2009 #

Note
(rest day)

unintended rest day, as there s so much work to do! but tomorrow evening I m done with it for this year:)

Tuesday Dec 15, 2009 #

Orienteering 46:26 [3] 7.0 km (6:38 / km) +215m 5:45 / km
ahr:149 max:164

more or less a mapjog on map otto möbes schule! awesome running in the snow, and feeling stronger:)

Cycling warm up/down 11:05 [2] 4.2 km (2:38 / km) +20m 2:35 / km

to and from training!

Strength 21:00 [3]

2 sets by 45sec

Cycling warm up/down (Ergo) 29:05 [2] 13.5 km (2:09 / km)

warm up- recoveries- cool down

Cycling intervals (Ergo) 10:00 [5] 6.5 km (1:32 / km)
max:182

10*1min with 1min recovery!
felt ok:)

Monday Dec 14, 2009 #

Swimming (Aquajoggen) 45:00 [2]

Running 47:46 [2] 8.0 km (5:58 / km) +130m 5:31 / km

going easy with the soccer players! nice snowy landscape:)

Sunday Dec 13, 2009 #

Cycling (Ergo) 36:04 [2] 20.0 km (1:48 / km)
ahr:116

easy sunday evening cycle! pumped for a good next week of training:)

Saturday Dec 12, 2009 #

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)

Orienteering 16:16 [5] 3.0 km (5:25 / km) +10m 5:20 / km

awd cup in wr.neustadt! more less a sprint in an open area! made 2bigger mistakes, and some small ones!
I wasnt really focused and the routines were lacking! something I have to start to work on:)

Friday Dec 11, 2009 #

Orienteering (D1) 1:25:35 [3] 9.0 km (9:31 / km) +400m 7:47 / km
ahr:155

o training on falkenberg, running an old race! felt alright!

Strength 23:40 [3]

Running 32:28 [1] 5.0 km (6:30 / km) +10m 6:26 / km

easy afternoon run with marlene!

Thursday Dec 10, 2009 #

Running (D1) 33:36 [3] 6.0 km (5:36 / km) +150m 4:59 / km

wanted to do a tempo run, but felt like crap and the air was too cold for my lungs:(

Wednesday Dec 9, 2009 #

Cycling warm up/down (Warm up_Ergo) 10:14 [2] 5.0 km (2:03 / km)

Strength 28:40 [3]

2 sets by 40sec + 10min usual stuff

Physio 15:00 [1]

Cycling warm up/down (Cool down_Ergo) 10:02 [2] 5.0 km (2:00 / km)

Tuesday Dec 8, 2009 #

Running long 1:12:35 [2] 12.0 km (6:03 / km) +140m 5:43 / km
ahr:140

mapjog, but honestly, more or less just chatting with robi. I didnt really focus on the map!

Cycling (Ergo) 51:42 [2] 27.0 km (1:55 / km)
ahr:117 max:129

Stretching 11:00 [0]

Monday Dec 7, 2009 #

Running warm up/down 40:25 [2] 6.5 km (6:13 / km) +60m 5:57 / km

warm up and cool down for all trainings!

Orienteering 35:00 [4] 4.5 km (7:47 / km) +300m 5:50 / km

o- training in st.lorenzen (zick- zack ol, partner -ol, zick-zack ol) with henrik
faster parts!

Orienteering 33:00 [2] 2.5 km (13:12 / km) +190m 9:34 / km

easier part!

Running Drills 17:55 [3]

afternoon training!

Strength 4:50 [4]
ahr:155

6x25 stepjumps uphill

Strength 10:00 [3]

back home, doing some exercises!

Stretching 14:00 [0]

Sunday Dec 6, 2009 #

Running (D1) 44:26 [3] 8.5 km (5:14 / km) +240m 4:35 / km
ahr:153 max:167

uhhhhhhh! my small d1 round and I m pretty unfit, but well I ll have a lot of time to improve! (about 3:30min down on my pb)

Physio 10:00 [1]

Stretching 11:00 [0]

Saturday Dec 5, 2009 #

Cycling long (Ergo) 1:04:32 [2] 35.0 km (1:51 / km)
ahr:112 max:122

better feeling:)

Strength 10:00 [3]

Friday Dec 4, 2009 #

Running warm up/down (Warm up) 20:00 [1] 3.0 km (6:40 / km)

hallentraining!
warm up with some map exercises!

Running Drills 20:00 [3]

Strength 18:40 [3]

35sec per exercises, we ll increase the time by 5sec every week!

Soccer 23:00 [4]

Thursday Dec 3, 2009 #

Running 1:01:29 [2] 10.0 km (6:09 / km) +170m 5:40 / km
ahr:143

running with tobi on falkenberg, some cross parts as well! feeling not too good!

Strength 10:00 [3]

Wednesday Dec 2, 2009 #

Cycling (D1_Ergo) 33:16 [3] 20.0 km (1:40 / km)
ahr:136 max:152

early morning ride! woke up and went straight to the ergo! having hardly time to train today thats why only a short training!

Cycling warm up/down (Cool down_Ergo) 9:31 [1] 4.0 km (2:23 / km)
ahr:110 max:120

Tuesday Dec 1, 2009 #

Cycling long (Ergo) 1:00:44 [2] 32.0 km (1:54 / km)
ahr:118 max:134

u gotta start somewhere! easy ergo ride!

Strength 15:50 [3]

Physio 15:00 [1]

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