Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Jun 12, 2011:

activity	#	time	miles		km		+m
Running	6	4:13:52	27.46	(9:15)	44.2	(5:45)	400
Orienteering	3	2:28:50	16.5	(9:01)	26.56	(5:36)	890
Physio	3	1:07:00
Stretching	5	45:00
Tennis	1	40:00
Running Drills	2	35:57	1.88	(19:06)	3.03	(11:52)
Cycling	1	20:00	5.97	(3:21)	9.6	(2:05)
Total	7	10:10:39	51.82		83.39		1290
[1-5]	7	9:25:39

1:56

0:00

» now

Sunday Jun 12, 2011 #

Running warm up/down (wup) 16:00 [2] 3.0 km (5:20 / km) +40m 5:00 / km

Orienteering 1:16:46 [5] 15.0 km (5:07 / km) +350m 4:35 / km

ac long distance

started out fast and suffered a lot in the end- no risk no fun:)
technically quite satisfied with the performance- but no WOC for me this year:(

Running (cd) 7:00 [1] 0.8 km (8:45 / km)

Saturday Jun 11, 2011 #

Running warm up/down (wup) 14:00 [2] 2.4 km (5:50 / km) +50m 5:17 / km

Orienteering 42:58 [5] 7.2 km (5:58 / km) +220m 5:11 / km

austrian middle champs

had no real big miss, but a lot of minor time losses, unfortunately all in all too much...

Running warm up/down (cd) 8:00 [1] 1.0 km (8:00 / km)

Stretching 5:00 [0]

Friday Jun 10, 2011 #

Tennis 40:00 [1]

played horrible.. (more than 1:30hr)

Running 11:30 [1] 2.1 km (5:29 / km) +10m 5:21 / km

easy evening jog

Stretching 10:00 [0]

Thursday Jun 9, 2011 #

Running warm up/down 1:17:00 [2] 13.6 km (5:40 / km) +80m 5:30 / km

Running Drills 12:28 [3] 0.75 km (16:37 / km)

Running 7:14 [5] 2.3 km (3:09 / km)

pacing klaus for his 5k
did 2x1000m in 3:10 and joined him for the last 300m
times:
3:10, 3:11, 53

pretty fast pace...

Wednesday Jun 8, 2011 #

Running warm up/down 1:02:18 [2] 10.4 km (5:59 / km) +90m 5:45 / km

longish wup- recovery and long cd

Running Drills 23:29 [3] 2.28 km (10:18 / km)

Running intervals 2:20 [5] 1.0 km (2:20 / km)
ahr:174 max:186

50m fast- 50m easy just for 2000m today
had a higher hr than usual but pace was really good, saving some energy for the weekend:)
9:12min was the total time

Physio (core) 18:00 [1]

Stretching 10:00 [0]

Tuesday Jun 7, 2011 #

Physio (core) 25:00 [1]

Running warm up/down (wup) 10:18 [2] 1.5 km (6:52 / km) +60m 5:43 / km

Orienteering 13:16 [5] 1.99 km (6:40 / km) +140m 4:56 / km

middle distance training in thal

first loop
quite good feeling, smooth and safe orienteering:)

Orienteering 15:50 [5] 2.37 km (6:41 / km) +180m 4:51 / km

second loop

10sec hesitation to #1 and a 30sec boom to #3 which totally annoyed me as the control was quite obvious but I was attacking it too aggressively
otherwise fine:)

Running 21:12 [1] 2.5 km (8:29 / km) +70m 7:26 / km

analysing my mistakes in the terrain and collecting some controls

Running 17:00 [3] 3.6 km (4:43 / km)

"fartlek session" with the soccer players- bit of pain in my left achilles:(

Stretching 10:00 [0]

Monday Jun 6, 2011 #

Physio (core) 24:00 [1]

whole day working, so just easy today!

Cycling (Ergo) 20:00 [1] 9.6 km (2:05 / km)
ahr:93 max:106

Stretching 10:00 [0]

« Earlier | Later »