Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: div

In the 7 days ending Apr 30, 2005:

	activity	#	time	miles		km		+m				load
	Easy run	6	5:41:14	35.08	(9:44)	56.45	(6:03)	450				27594.3
	Stretching	5	40:00									3200.0
	Orienteering	1	23:24	1.86	(12:33)	3.0	(7:48)	60	9 /	13c	69%	2340.0
	R run	1	12:36	2.24	(5:38)	3.6	(3:30)					1260.0
	Total	6	6:57:14	39.18		63.05		510	9 /	13c	69%	34394.3
averages - sleep:7 rhr:56 weight:81.5kg

2:05

0:00

» now

Friday Apr 29, 2005 #

Easy run hills 1:11:00 [3] 12.8 km (5:33 / km) +150m 5:14 / km
ahr:130 max:150 rhr:58 weight:81.4kg shoes: Mizumo Alchemy

Tilden park run from Inspiration point with Max. Very inspiring place. Pace was hard but comfortable.

Stretching 5:00 [3]
shoes: Mizumo Alchemy

Afterrun streching.

Thursday Apr 28, 2005 #

Easy run hills 2:00:00 [3] 20.0 km (6:00 / km) +300m 5:35 / km
ahr:130 max:140 slept:7.0 weight:81.6kg shoes: Asix GT-2090

Easy run from Sparta Taekwondo club to Shell ridge park and further to Castle City rock. Was assaulted by cattle, about 5 bulls tryed to test me, and followed until I dissapeared from the road in the bushes... Did about 1km offroad run. After heavy morning rain had difficulties climbing step trail, on part of it used all four points.

Stretching 5:00 [3]

After run stretching.

Wednesday Apr 27, 2005 #

Easy run (Treadmill) 56:34 [4] 10.0 km (5:39 / km)
rhr:53 slept:7.0 shoes: Asix GT-2090

Easy lunch run, which demanded enormous physical and mental efforts. Because of yesterdays intervals. Not tired but body doesnt respond to load properly.

Stretching 10:00 [3]
shoes: Asix GT-2090

Streching.

Tuesday Apr 26, 2005 #

Easy run warm up/down 28:00 [3] 5.0 km (5:36 / km)
max:133 shoes: Asix GT-2090

Warmup and cooldown. Felt very easy.

R run intervals 12:36 [5] 3.6 km (3:30 / km)
max:164

Intervals at R pace with full recovery. 3x(600/400/200). First set was tougth, later in the middle of second felt good and relaxed.
Splits:
1. 2:11, 1:25, 0:34
2. 2:14, 1:25, 0:37
3. 2:14, 1:24, 0:32

Easy run warm up/down 27:00 [2] 2.4 km (11:15 / km)
shoes: Asix GT-2090

Easy jogging between intervals.

Stretching (Yoga) 10:00 [3]

Yoga stretching session after run.

Monday Apr 25, 2005 #

Easy run (Treadmill) 30:40 [3] 5.25 km (5:50 / km)
shoes: Mizumo Alchemy

Easy afternoon run. Somehow wasn't easy at all - felt tired and unrested.

Stretching 10:00 [3]

Long stretching. Almost yoga.

Sunday Apr 24, 2005 #

Orienteering race (Sprint) 23:24 [5] *** 3.0 km (7:48 / km) +60m 7:05 / km
max:165 spiked:9/13c shoes: Adidas Predator TRX

3 min in errors.

Easy run warm up/down 8:00 [3] 1.0 km (8:00 / km)

Sprint - Splits

« Earlier | Later »