Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending May 10, 2015:

activity	#	time	miles		km		+m
Running	7	4:39:50	30.61	(9:09)	49.26	(5:41)	1205
Orienteering	3	1:49:20	9.16	(11:56)	14.74	(7:25)	550
XC Skiing	1	56:30	6.03	(9:22)	9.7	(5:49)
Soccer	1	35:00
Physio	2	25:00
Running Drills	2	16:30	1.27	(12:57)	2.05	(8:03)
Total	10	8:42:10	47.07		75.75		1755
[1-5]	10	8:18:51

2:26

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» now

Sunday May 10, 2015 #

5 PM

Running warm up/down (wup) 7:45 [1] 1.19 km (6:31 / km) +50m 5:23 / km

Running 23:47 [4] 3.52 km (6:45 / km) +450m 4:07 / km

uphill running ints:
1st: 4:01 (0,66km, 70Hm)
2nd: 5:15 (0,65km, 105Hm)- missed start point
3rd: 4:01 (0,50km, 85Hm)
4th: 3:28 (0,57km, 60Hm)
5th: 3:13 (0,47km, 55Hm)
6th: 3:49 (0,67km, 75Hm)

Orienteering 26:50 [3] 3.53 km (7:36 / km) +30m 7:18 / km

uphill running- downhill ints on "kalkleiten" (planned by axl)
1st: 3:48 (0,64km)
2nd: 5:12 (0,81km)
3rd: 5:22 (0,67km)- #1 and #2 a bit unclear
4th: 6:41 (0,65km)- pretty green
5th: 5:47 (0,76km, 25Hm)

Running warm up/down (recoveries) 13:38 [0] 0.8 km (17:02 / km)

Running warm up/down (cd) 8:00 [1] 1.62 km (4:56 / km) +20m 4:39 / km

Saturday May 9, 2015 #

10 AM

Running 33:03 [1] 6.62 km (5:00 / km) +80m 4:42 / km
(rest day)

really easy jog

Friday May 8, 2015 #

9 AM

Running 26:00 [1] 4.61 km (5:38 / km) +190m 4:41 / km

Orienteering 1:05:10 [2] 8.79 km (7:25 / km) +500m 5:46 / km

long distance training on "platte 1:15 000" (planned by axl)

started between 3 and 4 and finished there. tough terrain, if you can run strong in this terrain, you are strong in every kind of terrain. difficult route choices, interested to here from course setter which were the best;)

intensity between 2 and 3, tired afterwards

C • Comments from the course setter 3

Running 20:20 [1] 3.74 km (5:26 / km) +85m 4:53 / km

6 PM

Soccer 35:00 [2]

played for about 80mins

Thursday May 7, 2015 #

5 PM

Running warm up/down (wup) 5:40 [1] 1.05 km (5:24 / km) +15m 5:02 / km

Running Drills 9:20 [3] 1.32 km (7:04 / km)

drills + strides

Running intervals 14:20 [4] 4.4 km (3:15 / km)

pacing simmi various distances for his 5k attempt + 5x200m
1200, 700, 800, 700 + 35s

Running warm up/down (recoveries + cd) 18:30 [1] 2.5 km (7:24 / km)

Wednesday May 6, 2015 #

6 PM

Running warm up/down 26:40 [1] 3.9 km (6:50 / km) +220m 5:20 / km

wup-easy jogging uphill-cd

Orienteering intervals 17:20 [3] 2.42 km (7:10 / km) +20m 6:53 / km

4x downhill-ints on "billrothgasse" (planned by axl)
nice short training to get some confidence on downhill-orienteering

Physio (core) 10:00 [1]

Tuesday May 5, 2015 #

10 AM

Running warm up/down (wup) 16:45 [1] 3.4 km (4:56 / km) +25m 4:45 / km

Running Drills 7:10 [2] 0.73 km (9:49 / km)

Running intervals 12:16 [5] 3.8 km (3:14 / km)

track training with simmi
600-1600-4x400 with 2-3min rest
times:
2:00, 5:19, 79, 71, 78, 69

goal was to find the feeling for 3:20 pace. simmi just did 2*400s and these were the faster ones.

Running (recoveries) 9:41 [0] 0.88 km (11:00 / km)

Running warm up/down (cd) 19:25 [1] 3.23 km (6:01 / km) +70m 5:25 / km

7 PM

XC Skiing 56:30 [1] 9.7 km (5:49 / km)

usi kurs "nordic blading"

Monday May 4, 2015 #

3 PM

Running 24:00 [1] 4.0 km (6:00 / km)

shadowing at school training

7 PM

Physio (core) 15:00 [1]

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