Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Jun 7, 2009:

activity	#	time	miles		km		+m
Orienteering	4	4:23:03	15.53	(16:56)	25.0	(10:31)	1545
Running	6	3:04:47	16.86	(10:58)	27.13	(6:49)	360
Cycling	1	2:09:15	37.07	(3:29)	59.65	(2:10)	180
Soccer	1	1:30:00
Stretching	4	1:27:02
Running Drills	1	11:30
Total	7	12:45:37	69.46		111.78		2085
[1-5]	7	11:18:35

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Sunday Jun 7, 2009 #

Running warm up/down (Warm up) 6:02 [2] 1.0 km (6:02 / km)

Orienteering (Sprint 1) 11:30 [5] 1.6 km (7:11 / km) +50m 6:13 / km

sprint training in rogla, slovenia:
wanted to run a controlled race,therefore I didnt start that fast, but then I couldnt raise my pace, my lungs felt horrible, maybe Im sickish!
had some misses!

Orienteering (Sprint 2) 12:37 [3] 1.8 km (7:01 / km) +50m 6:09 / km

second sprint:
as I couldnt go to the limit physically, I decided to take the second sprint easy! nice training though!

Saturday Jun 6, 2009 #

Running warm up/down (Warm up) 2:49 [2] 0.4 km (7:02 / km) +10m 6:16 / km
ahr:124

running to start!

Orienteering long (D1) 1:52:15 [3] 9.9 km (11:20 / km) +640m 8:34 / km
ahr:155 max:169

long o- training on hebalm:
didnt feel physically fast and my head wasnt prepared at all for the navigational tasks, as training went on, navigation improved and in the end I had a nice flow!

Stretching 16:00 [0]

Friday Jun 5, 2009 #

Stretching (morning stretch) 11:32 [0]

Running warm up/down 1:21:48 [2] 8.0 km (10:14 / km) +150m 9:21 / km

warm up (23:00)- breaks (14*45sec)- longer break (7min)- 8*200m jogging (about 1:30) and a longer break in between the sets (6min)- cool down (23:18)

Running Drills 11:30 [3]

Running intervals 10:13 [5] 3.5 km (2:55 / km)

new type of track training, more or less to work on speed!
15*100 in 17sec with 45sec recovery
2x5x200 in 37-38 with 200m jogging recovery

times:
17, 17, 17, 17, 16, 17, 16, 17, 16, 17, 17, 17, 17, 17, 17,
36.6, 36.7, 36.9, 37.1, 37.3, 36.0, 37.2, 35.7, 37.8, 29.4

feeling tired already in the beginning (too much soccer yesterday) and thats why it was quite tough to do the training, now legs are more or less f***ed up!
still a nice last effort even tough I know I can be faster!

Stretching 15:40 [0]

Thursday Jun 4, 2009 #

Stretching (morning stretch) 13:10 [0]

Running warm up/down 41:13 [2] 5.0 km (8:15 / km) +110m 7:26 / km

warm up (10:56)/ recovery break (5min)/ recovery (9*1min)/ 2min recovery/ cool down (14:15)

Running tempo (D2/D3) 10:00 [4] 2.55 km (3:55 / km) +30m 3:42 / km
ahr:167 max:174

nice new speed training (warm up- 10min D2/D3-5min break- 20min (1min fast,1min easy)-cool down

Running intervals 10:00 [5] 3.08 km (3:15 / km) +10m 3:12 / km
max:185

tough training, especially as I wasnt feeling that good, speed is estimated (but it was something like this)
tired...

Soccer 1:30:00 [3]

soccer in the afternoon, we played almost for 3 hours:)

Stretching 15:50 [0]

Wednesday Jun 3, 2009 #

Stretching (morning stretch) 14:50 [0]

Cycling long 2:09:15 [2] 59.65 km (2:10 / km) +180m 2:08 / km
ahr:120 max:145

long cyclng session, wanted to keep it short but felt better and better, so I kept going (graz-wildon)
windy on the way back!

Tuesday Jun 2, 2009 #

Running warm up/down 11:12 [2] 1.8 km (6:13 / km)

Orienteering (first leg) 5:00 [5] 0.8 km (6:15 / km) +30m 5:16 / km
ahr:161 max:178

to end the trainings camp we had a 4man- relay and each runner had to cover two legs!
first one was on 1:5000 map!

Orienteering (second leg) 14:05 [5] 2.3 km (6:07 / km) +50m 5:31 / km
ahr:174 max:184

second leg was on a 1:10000, made some small misses! nice to run in a flat forest! 2nd place!

Monday Jun 1, 2009 #

Orienteering 1:06:03 [2] 5.0 km (13:13 / km) +415m 9:20 / km
ahr:123 max:155

o training on a tough rocky steep map, shadowed marlies with lots of explaining and talking!

Running warm up/down (Warm up) 3:28 [2] 0.6 km (5:47 / km) +20m 4:57 / km
ahr:130

Orienteering (D1- Sprint 1) 12:58 [3] 1.2 km (10:48 / km) +80m 8:06 / km
ahr:149 max:160

again a sprint training in a rocky area; now with a 1:3000 scale!
as warm up I ran the first sprint easy!

Orienteering (Sprint 2) 14:58 [4] 1.2 km (12:28 / km) +125m 8:12 / km
ahr:166 max:173

again a sprint competition, but as I wasnt feeling that good, I decided to take it not too serious and ran fast but not full speed!
still made two stupid mistakes!
2nd place again, but robi killed it (11:30)

Orienteering (Sprint 3) 13:37 [4] 1.2 km (11:21 / km) +105m 7:54 / km
ahr:166 max:179

chasing start again, but was running alone, as robi as way ahead, and next runners were 2min behind me! made some weird route choices! nice training area!

Running warm up/down (Cool down) 8:02 [2] 1.2 km (6:42 / km) +30m 5:57 / km
ahr:139

collecting some controls, nice training day:)

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