Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 7 days ending Nov 27, 2011:

activity	#	time	miles		km		+m
running/walking	2	3:07:40	14.17		22.8
running	8	2:53:56	18.75	(9:17)	30.17	(5:46)
orienteering	2	2:44:00	10.1	(16:15)	16.25	(10:06)
strength and conditioning	4	1:52:10	0.84		1.35
ballgames	1	25:00
cordination	1	13:15	0.62	(21:32)	0.99	(13:23)
Total	11	11:16:01	44.47		71.56

3:14

0:00

» now

Sunday Nov 27, 2011 #

8 PM

running 31:22 [3] 6.1 km (5:09 / km)

Just run :) before stretching

9 PM

Note

Aika tasapaksuilta (suoraaan sanoen rumilta) näyttää viimeiset harjoitusviikot, mutta siihen osa syynä se, että kevyt jakso sijoittui kahden viikon ajalle. Seuraavat kaksi viikko treeniä reilusti ja sitten selvästi kevyempi viikko :)

Saturday Nov 26, 2011 #

4 PM

running/walking 3:00:20 [2] 22.8 km (7:55 / km)
ahr:130

20x20s/100s täpöt to the end, half of them to uphill

Friday Nov 25, 2011 #

9 AM

running 35:30 [2] 5.5 km (6:27 / km)

Warm up adn down and recovery parts (walking)

orienteering intervals 1:14:00 [4] 8.0 km (9:15 / km)

Orienteering intervals at Sairakkala with scale 15000
17.57
19.56
14.55
21.12

7 PM

running 9:00 [1] 1.0 km (9:00 / km)

strength and conditioning 11:40 [4]

Leaps and jumps

strength and conditioning 20:00 [2]

Circuit (45s/15s)x10x2

running/walking 7:20 [1]

Map training

8 PM

strength and conditioning 12:00 [3]

Situps between floorball

ballgames (floorball) 25:00 [4]

Thursday Nov 24, 2011 #

6 PM

running 15:00 [2] 2.52 km (5:57 / km)
ahr:140

cordination 13:15 [3] 0.99 km (13:23 / km)
ahr:142

strength and conditioning 21:30 [4] 1.35 km (15:56 / km)

Leaps and jumps

7 PM

running 13:33 [1] 1.95 km (6:57 / km)
ahr:145

Hapotti

Wednesday Nov 23, 2011 #

12 PM

running 8:45 [2] 1.5 km (5:50 / km)

Garmin out of batteries

orienteering 1:30:00 [3] 8.25 km (10:55 / km)

Hälvälä without paths and trails... Control picking with 50 controls. Did without compass (one reason for that was that didn't find it :D). One huge mistakes (maybe 3mins :()

2 PM

running 11:15 [2] 1.6 km (7:02 / km)

10x10s with walk/jog recovery

Tuesday Nov 22, 2011 #

2 PM

running 15:26 [3] 3.0 km (5:09 / km)

Three first kms
1. 5.45 (Shoud have began with faster speed)
2. 5.03
3. 4.38

running 7:57 [4] 2.0 km (3:59 / km)

Two middle kms
4. 4.10
5. 3.47

running 6:38 [5] 2.0 km (3:19 / km)
max:202

Two last kms
6. 3.33
7. 3.05 (Should have run one more km between 6th and 7th)

running warm up/down 19:30 [2] 3.0 km (6:30 / km)

Warm up adn down + short breaks between kms

7 PM

strength and conditioning 47:00 [3]

100x3 stomach, back, quats +something (pull ups and push ups etc.) between the movements

Monday Nov 21, 2011 #

6 PM

Note
(rest day)

Huomenna tasotesti, saa nähdä mitä siitä tulee kun ei kova vauhtisia treenejä juurikaan tullu viime aikoina tehtyä

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