Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending Dec 31, 2010:

	activity	#	time	miles		km		+m
	Running	18	18:17:50	115.4	(9:31)	185.73	(5:55)	3510
	XC Skiing	5	8:57:58	11.38		18.31
	Cycling	5	5:02:24	97.72	(3:06)	157.26	(1:55)
	Strength	10	4:01:16
	Stretching	16	3:42:00
	Physio	6	2:52:00
	Orienteering	3	2:11:44	7.51	(17:33)	12.08	(10:54)	370
	Squash	1	1:00:00
	Running Drills	2	42:00
	Total	27	46:47:12	232.01		373.38		3880
	[1-5]	27	43:05:12
averages - rhr:38

3:22

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» now

Friday Dec 31, 2010 #

Running 34:20 [2] 6.12 km (5:37 / km) +60m 5:21 / km
ahr:135 max:153

evening through suburbs of madrid!

Thursday Dec 30, 2010 #

Running 1:06:31 [2] 12.06 km (5:31 / km) +50m 5:24 / km
ahr:134 max:154 rhr:38

again a run through pamplona, this time with camera, but unfortunately no sun:(

Wednesday Dec 29, 2010 #

Running 52:04 [2] 8.85 km (5:53 / km) +150m 5:25 / km
ahr:140 max:164 rhr:37

a bit outside of pamplona, not feeling so good...

Tuesday Dec 28, 2010 #

Running 55:22 [2] 10.1 km (5:29 / km) +60m 5:19 / km
ahr:139 max:166 rhr:38

sightseeing jogging through pamplona! nice weather and feeling better:)

Monday Dec 27, 2010 #

Running 35:39 [2] 5.94 km (6:00 / km) +80m 5:37 / km
ahr:137 max:163

easy jog outside of pamplona! not fully recovered yet...

Friday Dec 24, 2010 #

Note
(sick)

still a stuffy nose....

Thursday Dec 23, 2010 #

Note
(sick) (rest day)

still sore throat! have to get healthy soon..

Wednesday Dec 22, 2010 #

Squash 1:00:00 [3]

awesome close game, was a lot of fun:)

Strength 32:00 [3]

2 sets by 60sec, feeling strong:)

Tuesday Dec 21, 2010 #

Cycling long (Ergo) 2:02:24 [2] 61.2 km (2:00 / km)
ahr:109 max:126

did my longjog today on the bike as my throat is a bit sore, so didnt want to get out in the cold!

Physio 35:00 [1]

basic strength stuff!

Stretching 10:00 [0]

Monday Dec 20, 2010 #

Running warm up/down (wup) 9:30 [2] 1.5 km (6:20 / km) +45m 5:30 / km
ahr:132

Running tempo (D2) 34:47 [4] 8.0 km (4:21 / km) +170m 3:56 / km
ahr:168 max:176

same tempo training than last week, but time was better and hr lower! only my muscles felt really tired...
up (18:41)
down (16:06)

Running warm up/down (cd) 13:28 [2] 1.85 km (7:17 / km) +50m 6:25 / km
ahr:144

Strength 32:00 [3]

2 sets by 60sec!

Cycling (D1_Ergo) 1:00:00 [3] 33.33 km (1:48 / km)
ahr:124 max:136

evening session! problems to get hr in zone!

Stretching 15:00 [0]

Sunday Dec 19, 2010 #

Running 47:33 [2] 7.08 km (6:43 / km) +220m 5:49 / km

mapjog with the group- easy running to map and back!

Orienteering 58:22 [2] 5.48 km (10:39 / km) +220m 8:52 / km

we reran an old corridor o! a lot of snow:)

Stretching 15:00 [0]

Saturday Dec 18, 2010 #

Running warm up/down (wup) 5:22 [2] 0.9 km (5:58 / km) +20m 5:22 / km

Running 37:10 [5] 3.72 km (9:59 / km) +700m 5:09 / km
ahr:174 max:181

local mountain race up zetz- same than last year and basically same snowy conditions!
tough race, even though the limiting factor is my strength, not the hr as it was quite low! good training and 1:30min faster than last year:)

Running warm up/down (cd) 28:37 [2] 4.8 km (5:58 / km) +10m 5:54 / km
ahr:138

running down and in the flat a bit!

Cycling (Ergo) 45:00 [2] 22.5 km (2:00 / km)
ahr:117 max:130

easy cycle in the afternoon!

Friday Dec 17, 2010 #

Running 8:46 [3] 1.95 km (4:30 / km) +10m 4:23 / km
ahr:150 max:164

faster jog to school!

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)

Running Drills 12:00 [3]

Orienteering 2:50 [5] 0.6 km (4:43 / km)

6 small loops of indoor o! good fun:)

Strength 21:40 [3]

running strength exercises! 1 1/2 sets by 50sec!

Running 9:14 [3] 1.95 km (4:44 / km) +25m 4:27 / km
ahr:150 max:164

faster jog home! exact same hr than on the way in...

Stretching 15:00 [0]

Thursday Dec 16, 2010 #

Running 1:15:11 [3] 9.48 km (7:56 / km) +740m 5:42 / km
ahr:154 max:172

run up schöckl from st.radegund (49:49) and then down
got lost on the way up, so went second half basically straight up!
tried to keep hr up when running down, not that easy as the path was pretty icy..

XC Skiing long 1:32:58 [2] 18.31 km (5:05 / km)
ahr:143 max:157

xc skiing with robi in thal @ night! so extremely cold, glad to be in the warm now:)
first time classic this year!

Stretching 10:00 [0]

Wednesday Dec 15, 2010 #

Running warm up/down 46:46 [2] 7.0 km (6:41 / km) +100m 6:14 / km

wup- recoveries- cd

Running tempo 40:08 [4] 8.5 km (4:43 / km) +200m 4:13 / km
max:190

usi training

1st fast int: up roseggerweg to mariatrost- had problems in the end to keep up after the climb after 3k
2nd fast int: up the stairs to mariatrost
3rd fast int: back to mariagrün on the cycling path, dead in the end, thats why I skipped the last int

so dead afterwards and no chance against klaus and robi, gotta get moving again....

Strength 14:51 [3]

easy strength afterwards, including 2min halteübung (tough in the end)

Running 17:15 [2] 2.57 km (6:43 / km) +80m 5:48 / km
ahr:152

running home, dead....

Stretching 10:00 [0]

Tuesday Dec 14, 2010 #

Running warm up/down (wup) 9:27 [2] 1.5 km (6:18 / km) +45m 5:29 / km

Running tempo (D2) 36:42 [4] 8.0 km (4:35 / km) +170m 4:09 / km

d2 run on roseggerweg- 4km up (19:13) an 4km down (17:29)
not feeling great, pretty slow but freezing temperatures....

Running warm up/down (cd) 14:05 [1] 2.0 km (7:03 / km) +50m 6:16 / km

Stretching 14:00 [0]

Monday Dec 13, 2010 #

Strength 32:00 [3]

2 sets by 60sec- runners strength exercises

Cycling (D1_Ergo) 1:00:00 [3] 32.73 km (1:50 / km)
ahr:137 max:149

sweaty and tough to keep the hr in zone!

Stretching 10:00 [0]

Sunday Dec 12, 2010 #

XC Skiing 45:00 [3]

morning session with tobi and guess what?- weather sucks...

C • warst 3

Physio 36:00 [1]

usual exercises while watching biathlon

XC Skiing 50:00 [2]

last session down in bad mitterndorf! and I enjoyed it, not that bad weather and tracks were way better than up in the mountains..

Stretching 15:00 [0]

Saturday Dec 11, 2010 #

XC Skiing 1:30:00 [3]

morning session, and again same weather:(

XC Skiing 1:15:00 [3]

afternoon!

Strength 12:00 [3]

1 set by 45/15

Stretching 12:00 [0]

Friday Dec 10, 2010 #

XC Skiing 1:20:00 [3]

morning session, also some technique

XC Skiing 1:30:00 [3]

afternoon session, a bit longer; but conditions were not the best; so it was a lot of walking with skies....

Strength 16:00 [3]

1 set by 60sec

Stretching 16:00 [0]

Thursday Dec 9, 2010 #

Physio 40:00 [1]

strength + stabilization exercises!

XC Skiing 15:00 [2]

xc trainings camp on tauplitz! but the conditions were soo bad, cold and wind like hell, so just a short session! freezing when coming back....

Strength 33:45 [3]

3 sets by 15 exercises- 45sec/15

in the warm:)

Stretching 25:00 [0]

Wednesday Dec 8, 2010 #

Strength 32:00 [3]

2 sets by 60sec!

Cycling (Ergo) 15:00 [1] 7.5 km (2:00 / km)

cool down

Tuesday Dec 7, 2010 #

Running warm up/down 8:00 [1] 1.2 km (6:40 / km)

Physio 15:00 [1]

Running Drills 30:00 [3]

running drills and a lot of jumps- hallentraining from bindi and usch

Strength 15:00 [3]

Monday Dec 6, 2010 #

Running long 1:50:00 [2] 16.5 km (6:40 / km) +250m 6:12 / km

long easy jogging with bag in otepää and surroundings! some cross parts aswell!

C • you should change your atta... 2

Sunday Dec 5, 2010 #

Running warm up/down 58:20 [2] 8.5 km (6:52 / km)

wup- recoveries- longish cd

Running intervals 4:40 [5] 2.0 km (2:20 / km)

did for 20min 100m max-100m easy jogging; times were all around 14sec; satisfied with the session:)

Stretching 10:00 [0]

Saturday Dec 4, 2010 #

Physio 40:00 [1]

basic strength in the evening

Stretching 15:00 [0]

Friday Dec 3, 2010 #

Running long 1:18:00 [2] 12.48 km (6:15 / km) +175m 5:50 / km

first long jog since ages, with liis thorugh tartu in the evening, also some cross parts through the snow! awesome flair:)

Thursday Dec 2, 2010 #

Running warm up/down 56:00 [2] 9.0 km (6:13 / km) +15m 6:10 / km

wup- recoveries- cd

Running intervals 12:21 [5] 4.0 km (3:05 / km)

did 20x 200m with 200m jogging recovery in indoor track
first half between 38-39, then faster (around 36-37); last one was 29!

actually quite happy with that session considering my shape and my tight calves...

Stretching 10:00 [0]

Orienteering 1:10:32 [3] 6.0 km (11:45 / km) +150m 10:27 / km

night o training, mass start, only countours and minus 15 outside! never had such a training, really tough and the course by lauri sild wasnt easy at all! had a bad miss with olle kärner in the beginning, then I took it easier to get safe in my orienteering! now hot shower...

Wednesday Dec 1, 2010 #

Running warm up/down 40:02 [2] 6.4 km (6:15 / km)

wup- recoveries- cd

Running intervals 11:58 [5] 3.6 km (3:19 / km)

did 6x 600m (200m jog recovery) on the indoor track with grete!
first fast training for a long time, so was aiming for 3:20min pace

times:
1:58, 1:59, 2:00, 2:00, 2:01, 2:00
on the last ones I had to work really hard, horrible shape right now, but u gotta start somewhere....

Physio 6:00 [1]

some ankle strength exercises grete showed me!

Stretching 20:00 [0]

Running 25:32 [3] 5.67 km (4:30 / km) +35m 4:22 / km

faster evening jog

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