Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Feb 22, 2009:

activity # timemileskm+m
  Orienteering3 3:38:42 14.79(14:47) 23.8(9:11) 1115
  Cycling5 3:02:02 46.39(3:55) 74.66(2:26) 125
  Running4 1:55:48 12.3(9:25) 19.8(5:51) 200
  XC Skiing1 1:15:00 8.08(9:17) 13.0(5:46) 90
  Strength2 1:13:19
  Stretching3 48:25
  Running Drills2 32:00
  Physio2 25:00
  Aigelsreiter exercises1 23:50
  Total7 13:14:06 81.56 131.26 1530
  [1-5]7 12:25:41

«»
2:40
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 22, 2009 #

XC Skiing long (classic) 1:15:00 [2] 13.0 km (5:46 / km) +90m 5:35 / km

was an awesome workout and it was great to go out and train!

Cycling warm up/down (Warm up- Ergo) 10:00 [1] 4.0 km (2:30 / km)

Strength 35:15 [3]

1min for each exercise! was a nice trainings week!

Saturday Feb 21, 2009 #

Running 15:00 [2] 2.5 km (6:00 / km)

Running Drills 20:00 [3]

Stretching 12:10 [0]

Orienteering (D1) 1:02:45 [3] 7.2 km (8:43 / km) +330m 7:05 / km

awesome o training in paldau; nice forest, will probably use this terrain for coming trainings!

Running (D1) 16:18 [3] 3.0 km (5:26 / km)

running back!

Stretching 7:55 [0]

Friday Feb 20, 2009 #

Cycling warm up/down 6:56 [2] 2.2 km (3:09 / km) +20m 3:01 / km
ahr:118 max:127

to training!

Orienteering (D1) 1:24:18 [3] 9.0 km (9:22 / km) +420m 7:36 / km
ahr:152 max:166

nice o training! focused on my routines! went pretty good!

Cycling warm up/down 5:21 [2] 2.2 km (2:26 / km) +5m 2:24 / km
ahr:124 max:135

back home!

Thursday Feb 19, 2009 #

Running (short D1) 43:33 [3] 7.5 km (5:48 / km) +200m 5:07 / km
ahr:149 max:160

short D1, cuz I ll have ergo ints in the evening!
but the weather was so nice, so I had to get out for a run!

Physio 15:00 [1]

Stretching 14:35 [0]

Cycling warm up/down (Ergo) 41:11 [2] 14.98 km (2:45 / km)
ahr:135

warm up/ cool dwon (each 10min) and recovery!

Cycling intervals (Ergo) 22:30 [4] 13.5 km (1:40 / km)
ahr:163 max:174

15*1:30min with 1:30 recovery;
= the planned track ints on the ergo, so sweaty!

Aigelsreiter exercises 23:50 [1]

17:37 stretching/ 6:13 strength

Wednesday Feb 18, 2009 #

Cycling warm up/down 25:34 [2] 8.0 km (3:12 / km) +80m 3:03 / km

to training!

Orienteering 18:41 [5] 2.3 km (8:07 / km) +155m 6:05 / km

fast, short o training; some smaller mistakes, didnt feel too great!

Orienteering 52:58 [2] 5.3 km (10:00 / km) +210m 8:20 / km

slow o training with my brother; 3km compass course and afterwards re-ran the fast training!

Cycling warm up/down (Cool down) 20:29 [2] 8.0 km (2:34 / km) +20m 2:32 / km

back home!!!

Running 4:56 [3] 0.8 km (6:10 / km)

running in between the o trainings!!

Stretching 13:45 [0]

Tuesday Feb 17, 2009 #

Cycling (Ergo) 40:01 [2] 17.78 km (2:15 / km)
ahr:118 max:132

Strength 38:04 [3]
ahr:97 max:112

1min for each exercise! felt strong!

Physio 10:00 [1]

Cycling (Cool down- Ergo) 10:00 [1] 4.0 km (2:30 / km)
ahr:109 max:116

Monday Feb 16, 2009 #

Running 36:01 [2] 6.0 km (6:00 / km)
(sick)

easy running, wanted to do some ints but breathing wasnt working properly!

Running Drills 12:00 [3]

« Earlier | Later »