Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Mar 14, 2010:

activity	#	time	miles		km		+m
Orienteering	5	5:10:54	24.05	(12:56)	38.7	(8:02)	1650
Running	7	3:48:20	23.55	(9:42)	37.9	(6:01)	585
Physio	5	2:32:00
Strength	2	1:05:20
Cycling	2	1:02:48	19.88	(3:10)	32.0	(1:58)
Running Drills	2	45:00
Stretching	3	28:00
Total	7	14:52:22	67.48		108.6		2235
[1-5]	7	14:24:22

2:26

0:00

» now

Sunday Mar 14, 2010 #

Running warm up/down 25:00 [2] 4.0 km (6:15 / km) +50m 5:53 / km

w up for competition and training!

Orienteering 1:17:11 [5] 10.1 km (7:39 / km) +400m 6:23 / km

lipica open. long distance!
better race than yesterday, but also had some misses! route choice to #1 was a good option, but 4min mistake to #2! all in all 18min down, speed okayish a bit tired though! but technically insecurities and not precise enough!

Orienteering 26:00 [5] 2.8 km (9:17 / km) +160m 7:13 / km

one man relay training 3h after the race with lidingö! awesome training, but legs are dead now! hardly any miss!

Saturday Mar 13, 2010 #

Running warm up/down 38:00 [2] 6.0 km (6:20 / km) +30m 6:11 / km

wup and cd for the whole day!

Orienteering 50:01 [5] 6.3 km (7:56 / km) +200m 6:51 / km

lipica open- middle distance
totally screwed that race already on #1 and a bigger mistake on #7; speed was too fast for my navigation! didnt get into the map:(

Orienteering 39:30 [5] 6.0 km (6:35 / km) +160m 5:49 / km

simulating relay with lidingö, pushed hard and felt pretty ok with my performance, legs were not the best, but head was working properly:)

Stretching 10:00 [0]

Friday Mar 12, 2010 #

Running 28:30 [2] 4.5 km (6:20 / km) +80m 5:49 / km

jog to training and back home trhough map lipica 1, luckily we found our way

Orienteering 53:40 [3] 5.6 km (9:35 / km) +260m 7:47 / km

slow o training on lipica 3, had some flow feeling:)

Physio 23:00 [1]

Stretching 8:00 [0]

Thursday Mar 11, 2010 #

Running 12:00 [3] 2.4 km (5:00 / km) +50m 4:32 / km

faster jog to otto möbesschule!

Orienteering 36:40 [3] 4.0 km (9:10 / km) +210m 7:16 / km

4k- fenster ol; had almost no problems, so slippery running in the snow!

Physio 22:00 [1]

Running Drills 25:00 [3]

Wednesday Mar 10, 2010 #

Running 32:30 [2] 6.0 km (5:25 / km) +40m 5:15 / km

to and from physio!

Physio 30:00 [1]

new exercises:)

Strength 37:20 [3]

2 sets by 80sec!

Cycling (Ergo) 30:22 [2] 16.0 km (1:54 / km)

stretching legs!

Tuesday Mar 9, 2010 #

Physio 31:00 [1]

21 usual exercises + 10 balance exercises

Running warm up/down 52:00 [2] 6.5 km (8:00 / km) +95m 7:27 / km

wup- recoveries-cd

Orienteering intervals 27:52 [5] 3.9 km (7:09 / km) +260m 5:22 / km

5 start exercises; ran them fast! sometimes got into some nice flow, but also had stupid mistakes, lot to work on!
times:
5:30; 4:50, 4:40, 7:50, 5:02

recovery was a bit of standing, waiting and slow jogging to the next start!

Physio 10:00 [1]

Running Drills 20:00 [3]

Monday Mar 8, 2010 #

Cycling (Ergo) 32:26 [1] 16.0 km (2:02 / km)

easy monday morning ride, loosening up my body!

Physio 36:00 [1]

Strength 28:00 [3]

2 sets by 60sec! didnt feel so strong, thats why that short!

Running (D1) 40:20 [3] 8.5 km (4:45 / km) +240m 4:09 / km

small d1 round, felt pretty good:)

Stretching 10:00 [0]

« Earlier | Later »