Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Dec 18, 2011:

activity	#	time	miles		km		+m
Running	7	4:48:35	36.63	(7:53)	58.95	(4:54)	40
Orienteering	1	26:24	4.19	(6:18)	6.75	(3:55)	20
Running Drills	1	9:30	0.62	(15:17)	1.0	(9:30)
Total	7	5:24:29	41.45	(7:50)	66.7	(4:52)	60

1:05

0:00

» now

Sunday Dec 18, 2011 #

Running warm up/down 39:00 [1] 6.5 km (6:00 / km)

wup + cd for both competitions (long cd on 2nd, rerunning the course:))

Orienteering 13:36 [5] 3.5 km (3:53 / km) +20m 3:47 / km

1st sprint in parco san giulano on 1:7500

very fast area, mainly going straight, only 10controls, so a lot of running and pushing (no real mistakes)
got first, luigi 14:26 and davide 15:08

Orienteering 12:48 [5] 3.25 km (3:56 / km)

2nd sprint in viale on 1:4000

what an awesome area for sprint- urban but really tricky, had a satisfying competition except couldnt push on the running parts (missed route choice to last control (max 15sec of "mistakes" in total)
got 1st:), luigi 13:27

Saturday Dec 17, 2011 #

Running 22:00 [2] 4.5 km (4:53 / km)

morning jog

Running warm up/down 32:40 [2] 6.8 km (4:48 / km)

Running Drills 9:30 [3] 1.0 km (9:30 / km)

Friday Dec 16, 2011 #

Running 40:00 [1] 7.0 km (5:43 / km)

Thursday Dec 15, 2011 #

Running warm up/down 13:59 [2] 3.0 km (4:40 / km)

short wup (5:14)- then faster cool down back home

Running warm up/down (stationary recovery) 6:00 [1] 0.4 km (15:00 / km)

Running intervals (D2 intervals) 19:33 [4] 5.35 km (3:39 / km)

didnt have much time, so went out in the dark after exam

did 7* 2:45min (=750m) effort with 1min standing recovery, from starting of path on other side till first bridge (on trail)

3:11 (stopped later- 850m), 2:45, 2:44, 2:43, 2:44, 2:43, 2:43

feeling quite ok and satisfied as this speed felt quite easy to maintain, no real pushing:)

Wednesday Dec 14, 2011 #

Running 47:47 [2] 10.0 km (4:47 / km) +20m 4:44 / km

easy run today, usual loop

Tuesday Dec 13, 2011 #

Running tempo (D2) 30:02 [4] 7.6 km (3:57 / km) +20m 3:54 / km

good fast tempo run, mainly on grass (same as monday last week)- felt quite ok, too much studying....:(

Running warm up/down (cd) 12:34 [1] 2.2 km (5:43 / km)

Monday Dec 12, 2011 #

Running 25:00 [3] 5.6 km (4:28 / km)

fast jog bringing and getting stuff with bag during intense studying period (all will be over on 19th) and then basically my semester is done!

« Earlier | Later »