Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Dec 11, 2011:

activity

time

miles

Running

3:22:58

26.22

(7:44)

42.2

(4:49)

Physio

2:24:00

Beachvolleyball

1:00:00

Running Drills

14:00

Total

7:00:58

26.22

42.2

1:37

0:00

» now

Sunday Dec 11, 2011 #

Running 24:00 [2] 4.5 km (5:20 / km)

short jog with bag, checking if running is possible with my shoulder/ neck...

Friday Dec 9, 2011 #

Running tempo (D2) 25:00 [4] 6.1 km (4:06 / km) +15m 4:03 / km

morning fast run, felt like crap- legs were unmovable...

Running warm up/down (cd) 12:47 [1] 2.2 km (5:49 / km)

Thursday Dec 8, 2011 #

Physio (core) 51:00 [1]

Running 20:53 [3] 4.8 km (4:21 / km) +10m 4:18 / km

faster cd after strength, good bounce (partly on grass)

Wednesday Dec 7, 2011 #

Physio (core) 37:00 [1]

Running warm up/down 21:30 [2] 4.0 km (5:23 / km)

Running intervals 20:53 [4] 6.0 km (3:29 / km)

right after core, 6* 1k with 3min recovery along fiume

goal pace was 3:40 (should be D2 ints), but I felt really good and legs moved well so the times were:

3:29, 3:31, 3:28, 3:31, 3:27, 3:27 (just the last two I had to push a bit to keep the pace)

Running (recovery) 18:00 [1] 1.8 km (10:00 / km)

Tuesday Dec 6, 2011 #

Running warm up/down (wup) 15:00 [1] 2.8 km (5:21 / km)

Running Drills 14:00 [3]

Physio (abdominals) 8:00 [1]

Beachvolleyball 1:00:00 [2]

indoor training of atletica caldogno

a lot of different ball games and in the end some intense volleyball matches

Monday Dec 5, 2011 #

Physio (core) 48:00 [1]

Running tempo (D2) 30:58 [4] 7.6 km (4:04 / km) +20m 4:01 / km

good tempo run after strength (a lot of grass again) home- up to 2nd bridge back to start of fiume

Running warm up/down (cd) 13:57 [2] 2.4 km (5:49 / km)

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