Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Apr 10, 2011:

activity	#	time	miles		km		+m
Running	6	5:27:15	37.24	(8:47)	59.94	(5:28)	730
Orienteering	2	1:56:38	9.13	(12:47)	14.69	(7:56)	620
Cycling	1	1:30:00	26.84	(3:21)	43.2	(2:05)
Strength	3	1:25:10
Physio	2	1:10:00
Stretching	4	49:00
Soccer	1	15:00
Running Drills	2	10:00	0.5	(20:07)	0.8	(12:30)
Total	7	12:43:03	73.71		118.63		1350
[1-5]	7	11:54:03

2:46

0:00

» now

Sunday Apr 10, 2011 #

Running 14:49 [1] 2.38 km (6:14 / km)

shortish wup- normal cd!

Orienteering 39:58 [4] 6.5 km (6:09 / km) +220m 5:16 / km

So Cup in Kumberg

wasnt motivated to run full speed and couldnt anyways- heavy legs and only 3 hrs of sleep....
technically I was quite clean, had some small wobbles but nothing serious!

Orienteering 51:40 [3] 5.19 km (9:57 / km) +330m 7:33 / km
ahr:139 max:165

partner training with robi on graz- ries only contours!
good training, good feeling:)

Saturday Apr 9, 2011 #

Running warm up/down 36:26 [2] 6.13 km (5:57 / km) +5m 5:55 / km
ahr:136

wup and longer cd!

Running tempo (D2) 39:54 [4] 10.0 km (3:59 / km) +15m 3:58 / km
ahr:174 max:180

planned was to do 10km in 3:50- 3:55 pace along mur
did the training with matthias and we started ou really comfortable in 3:50 but then on the way back the wind was so heavy and it was really tough to keep the pace up high! well he pulled away after 6k and I was suffering quite a bit!

Cycling long (Ergo) 1:30:00 [1] 43.2 km (2:05 / km)
ahr:108 max:119

to get some longer session in this week!

Friday Apr 8, 2011 #

Soccer 15:00 [3]

Strength 22:10 [3]

1 set by 95sec!

Physio (pilates) 35:00 [1]

Note
(rest day)

all in all took it easy today- felt quite tired and weak during the strength session! weekend will be intense anyways

Thursday Apr 7, 2011 #

Running warm up/down 45:00 [2] 7.0 km (6:26 / km) +90m 6:02 / km

longer wup- recoveries (faster jog)- longer cd

Running Drills 5:00 [3] 0.4 km (12:30 / km)

Running intervals 6:44 [5] 2.4 km (2:48 / km)

tough track training

we did 6x400m full- goal was 65sec and as recovery 400m faster jog (5:00- 5:30min pace)

died on this training, times were getting slower and slower and recovery got longer and longer

actual times:
65, 66, 68, 67, 69, 69

Orienteering 25:00 [2] 3.0 km (8:20 / km) +70m 7:28 / km

as cd I did a short "fehlerroutine" o training with the controls of the usi training on rosenhain! was fun:)

Stretching 12:00 [0]

Wednesday Apr 6, 2011 #

Physio (core) 35:00 [1]

Running warm up/down 52:00 [2] 8.0 km (6:30 / km) +120m 6:03 / km

long wup- recoveries- longer cd

Running Drills 5:00 [3] 0.4 km (12:30 / km)

Running intervals 16:32 [5] 5.0 km (3:18 / km)
max:187

track ints

planned was 5*1000m in 3:20 pace with 3min recovery
did them in just 2min recovery as the whole group was doing them like that

times were: 3:18, 3:20, 3:20, 3:18, 3:14
the session felt really hard but I m satisfied with the times as I feel much more comfortable running in the terrain than on the track! leg was fine but not perfect...

Strength 15:00 [3]

on the machines!

Stretching 10:00 [0]

Tuesday Apr 5, 2011 #

Running 47:13 [2] 6.79 km (6:57 / km) +160m 6:13 / km

wup- recoveries- longer cd

Running intervals 16:00 [5] 4.25 km (3:46 / km) +140m 3:14 / km
max:179

pyramid ints on roseggerweg again!
did just 1/2/3/4/3/2/1 with half recovery

started good but on the last two I had stomache problems, so couldnt push too hard!
but leg is quite ok:)

Stretching 12:00 [0]

Monday Apr 4, 2011 #

Running 52:37 [2] 7.99 km (6:35 / km) +200m 5:51 / km

organizing school training!

Strength 48:00 [3]

2 sets by 90 sec!

Stretching 15:00 [0]

« Earlier | Later »