Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Oct 5, 2008:

activity	#	time	miles		km		+m
Running	6	3:23:33	22.59	(9:01)	36.35	(5:36)	470
Cycling	3	2:28:15	33.86	(4:23)	54.5	(2:43)	225
Orienteering	2	2:04:02	9.94	(12:29)	16.0	(7:45)	600
Stretching	4	1:02:10
Running Drills	1	10:00
Total	6	9:08:00	66.39		106.85		1295
[1-5]	6	8:05:50

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Sunday Oct 5, 2008 #

Running warm up/down 35:52 [2] 5.0 km (7:10 / km) +100m 6:31 / km

Orienteering race (8.AC) 1:05:52 [5] 8.9 km (7:24 / km) +345m 6:12 / km

after a good start; I made two big mistakes by loosing almost 6min, and then warti caught me; afterwards I was satisfied to follow him; 3rd place

Saturday Oct 4, 2008 #

Running warm up/down 23:06 [2] 3.5 km (6:36 / km) +80m 5:55 / km

Orienteering race (Austrian Night) 58:10 [5] 7.1 km (8:12 / km) +255m 6:57 / km

was a bad race; had really big problems at #2 by loosing some 6 minutes;finished 5th

Stretching 7:35 [0]

Thursday Oct 2, 2008 #

Stretching 8:06 [0]

Cycling 56:32 [2] 22.0 km (2:34 / km) +65m 2:32 / km
ahr:110 max:133

to and from track

Running Drills 10:00 [3]

Running warm up/down 19:25 [2] 3.5 km (5:33 / km)
ahr:135 max:144

Running intervals 6:46 [5] 2.4 km (2:49 / km)
max:183

the plan for this session, was to focus on our track running style
so we did running drills, then 2x3x100 (slow, medium, fast)
times: 20; 16, 14/ 20, 16, 14/
and then we did 2x(150, 200, 250, 300) with a walking 100m rest
times:
150 (1 wave): 22.7
200(1 wave): 31.6
250 (2 waves): 41.6
300 (2 waves): 53.6

300 (2 waves): 55.7
250 (2 waves): 45.8
200 (1 wave): 33.5
150 (1 wave): 21.1

felt ok!

Stretching 14:57 [0]

Wednesday Oct 1, 2008 #

Cycling 32:42 [1] 12.5 km (2:37 / km) +95m 2:31 / km
ahr:108 max:126

some easy stuff to loosen my sore legs!

Running (D1) 42:58 [3] 7.5 km (5:44 / km) +165m 5:10 / km
ahr:145 max:167

setting control points for todays night o!

Tuesday Sep 30, 2008 #

Cycling 59:01 [2] 20.0 km (2:57 / km) +65m 2:54 / km
ahr:110 max:142

to and from where I did my running session!

Running warm up/down 20:01 [2] 3.8 km (5:16 / km)

Running intervals 20:05 [5] 5.65 km (3:33 / km) +15m 3:30 / km
ahr:176 max:184

did 2 longer ints (with a 6min break inbetween):
times:
1: 2.95km = 10:22min
2: 2.7km = 9:43 min

I dont know what to say; I was running alone, only my brother was cycling next to me; hope I ll be able to run under 17:30 (5k) in one month!

Stretching 16:00 [0]

Monday Sep 29, 2008 #

Running 35:20 [1] 5.0 km (7:04 / km) +110m 6:22 / km
ahr:116 max:139

organised the school training!

Stretching 15:32 [0]

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