Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Dec 9, 2012:

activity	#	time	miles		km		+m
Running	9	7:46:53	60.61	(7:42)	97.54	(4:47)	870
Physio	3	1:25:00
Cycling	1	40:00
Running Drills	2	23:19	0.68		1.1
Strength	1	16:00
Total	10	10:31:12	61.29		98.64		870

2:35

0:00

» now

Sunday Dec 9, 2012 #

1 PM

Running warm up/down (wup) 18:55 [1] 3.9 km (4:51 / km) +15m 4:46 / km

Running race 34:36 [5] 8.92 km (3:53 / km) +80m 3:43 / km

crosscountry race in völkermarkt

pretty challenging course, with a lot of snow and a hill of about 10metres and some tricky turns
lap was a bit longer than 1k

lap times:
4:07, 4:11, 4:20, 4:19, 4:23, 4:22, 4:22, 4:28

legs were heavy from the start, but after 2 laps I found some good rhythm. 5th place in total, from start to finish running in this position.
quite satisfied with the first test this season!

5 PM

Running 1:08:55 [1] 11.68 km (5:54 / km) +40m 5:48 / km

adventlauf

starting in fölling- to landhaushof and back home

Saturday Dec 8, 2012 #

8 AM

Running 19:12 [2] 4.08 km (4:42 / km) +20m 4:36 / km
(rest day)

pre-working jog in snow:)

Friday Dec 7, 2012 #

8 AM

Running warm up/down 14:31 [2] 3.0 km (4:50 / km)

Running intervals 26:32 [4] 7.35 km (3:37 / km)

7*park ints with 2min recovery, with robi

times:
3:48, 3:48, 3:45, 3:45, 3:45, 3:44, 3:42

really cold, but ground was frozen, thats why maybe faster...

Running (recoveries) 12:00 [1] 1.2 km (10:00 / km)

Thursday Dec 6, 2012 #

12 PM

Physio (core) 40:00 [1]

Cycling (Ergo) 40:00 [1]

6 PM

Running warm up/down 42:37 [1] 7.0 km (6:05 / km) +20m 6:00 / km

wup- recoveries- cd

Running Drills 11:19 [3] 1.1 km (10:17 / km)

Running intervals 5:56 [5] 2.2 km (2:42 / km)

3x3x100 in 19/17/15 with 30sec rest
4x200 progressive with 1:30min rest
1x500 (planned was a 800 but stomache made continuing impossible, so I stopped earlier)

times:
18, 16, 15, 18, 16, 15, 17, 16, 14, 35, 34, 34, 33, 85

Strength (machines) 16:00 [1]

Wednesday Dec 5, 2012 #

7 AM

Running Drills 12:00 [1]

Physio 15:00 [1]

Running 8:00 [1] 1.3 km (6:09 / km) +15m 5:49 / km

11 AM

Running long 1:25:06 [2] 16.94 km (5:01 / km) +380m 4:31 / km

out to roseggerweg (up to km8,5) then back via stairs of mariatrost

first half had really problems with my stomache, then it got better.
plan is to increase the time for the longjog every week by 5min.

Tuesday Dec 4, 2012 #

1 PM

Running warm up/down 37:20 [2] 7.91 km (4:43 / km) +50m 4:35 / km

from usz to augartensteg and back

Running tempo (D2) 37:59 [4] 10.0 km (3:48 / km) +10m 3:47 / km

dl2 run along mur with robi, axel, schani and matze

pace a bit faster than planned, felt quite alright, except legs aren't used to run on the flat like this;)

Physio (core) 30:00 [1]

Monday Dec 3, 2012 #

12 PM

Running (D1) 55:14 [3] 12.06 km (4:35 / km) +240m 4:10 / km

roseggerweg 6km up and then back

feeling quite empty on the uphills, otherwise quite alright!

« Earlier | Later »