Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Aug 3, 2008:

activity	#	time	miles		km		+m
Running	5	3:43:41	25.04	(8:56)	40.3	(5:33)	355
Cycling	4	3:38:13	51.57	(4:14)	83.0	(2:38)	345
Stretching	5	1:10:21
Squash	1	1:00:00
preparation week	1	1:00:00
Orienteering	1	22:16	1.86	(11:57)	3.0	(7:25)	150
Aigelsreiter exercises	1	21:35
Strength	1	15:06
Running Drills	1	12:00
Total	7	11:43:12	78.48		126.3		850
[1-5]	7	10:32:51

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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]

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!!

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