Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending May 24, 2009:

activity	#	time	miles		km		+m
Orienteering	4	2:45:04	11.81	(13:59)	19.0	(8:41)	1050
Stretching	6	1:40:35
Running	5	1:27:22	9.32	(9:22)	15.0	(5:49)	175
Beachvolleyball	2	1:15:00
Soccer	2	1:05:00
Cycling	3	54:56	14.29	(3:51)	23.0	(2:23)	180
Running Drills	1	15:01
Physio	1	10:00
Total	7	9:32:58	35.42		57.0		1405
[1-5]	7	7:52:23

2:39

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Sunday May 24, 2009 #

Stretching (morning stretch) 10:20 [0]

Running warm up/down (Warm up) 9:39 [2] 1.8 km (5:22 / km) +10m 5:13 / km

Orienteering (Relay) 41:06 [5] 5.1 km (8:04 / km) +285m 6:18 / km

Relay in Seefeld:
didnt take it too seriously, but after a huge mistake (6min) I had a nice flow!

Running warm up/down (Cool down) 11:43 [2] 1.8 km (6:31 / km)

Stretching 14:45 [0]

Saturday May 23, 2009 #

Running (Warm up) 11:06 [2] 2.0 km (5:33 / km) +45m 4:59 / km

Orienteering (Long distance) 1:23:26 [5] 8.4 km (9:56 / km) +565m 7:26 / km

Longdistance in Seefeld:
5th place: horrible race,many big mistakes and didnt push too hard in the end; no motivation left!
but all in all I made the JWOC team, so now ll have some time to work on my routines!

Soccer 35:00 [4]

some soccer in the afternoon!

Beachvolleyball 30:00 [2]

Friday May 22, 2009 #

Running warm up/down (Warm up) 13:16 [2] 2.2 km (6:02 / km) +60m 5:18 / km

Orienteering (Sprint) 15:41 [5] 2.7 km (5:49 / km) +80m 5:04 / km

Sprint in Seefeld:
3rd place but wasnt a good race at all, had many small insecurities and hesitations! physically ok!

Running warm up/down (Cool down) 13:21 [2] 2.0 km (6:41 / km) +20m 6:21 / km

Stretching 10:45 [0]

Thursday May 21, 2009 #

Orienteering 24:51 [2] 2.8 km (8:53 / km) +120m 7:19 / km
ahr:142

after a long 6 hour drive, we had a model event! took it easy but felt tired!

Stretching 10:45 [0]

Wednesday May 20, 2009 #

Stretching 8:20 [0]

morning stretch!

Beachvolleyball 45:00 [2]

Cycling 7:39 [2] 3.0 km (2:33 / km) +50m 2:21 / km

to track!

Running warm up/down 19:34 [2] 3.5 km (5:35 / km)

Running Drills 15:01 [3]

Running intervals 1:48 [5] 0.6 km (3:00 / km)

2x3x100 to work on an efficient running style!
slow, medium, fast
times:
22/18/15
20/18/15

easy training today cuz tomorrow we ll head off to Seefeld where we ll have 2 qualification races (sprint/long)

Cycling 8:12 [2] 3.0 km (2:44 / km) +30m 2:36 / km
ahr:128 max:149

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