Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MVB

In the 30 days ending Apr 30, 2015:

activity	#	time	miles		km		+m
Cycling	7	4:43:18	33.08		53.23		152
Fitness	7	4:00:00
Orienteering	4	3:43:22	19.7	(11:20)	31.7	(7:03)	1220
Running	7	3:42:56	26.81	(8:19)	43.14	(5:10)
Mountainbike	1	1:24:00	14.8	(10.6/h)	23.82	(17.0/h)
Strength	3	1:10:00
Trail	1	58:30	6.9	(8:29)	11.1	(5:16)
Elliptical	2	37:00
Total	23	20:19:06	101.28		162.99		1372

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Thursday Apr 30, 2015 #

Note
(rest day)

Surprisingly legs are quite fine but ankle isn't.

Wednesday Apr 29, 2015 #

9 AM

Running 13:00 [2] 2.57 km (5:04 / km)
shoes: Asics Gel Cumulus 16

waking up

7 PM

Running warm up/down 18:43 [2] 3.58 km (5:14 / km)
shoes: Asics Gel Cumulus 16

Running 26:04 [5] 5.24 km (4:58 / km)
shoes: Asics Gel Cumulus 16

First time ever I'm doing track intervals.
2x 4x 200m against 32" - 34" + 1000m (3'19")
Still hate the track but time passed quite fast with the others. Glad I could accompany Desmond and the others from the athletics club.

Easy session for them but a tough one for me after the inactivity.

Running warm up/down 17:28 [2] 2.93 km (5:58 / km)
shoes: Asics Gel Cumulus 16

Tuesday Apr 28, 2015 #

Running 50:03 [3] 10.02 km (5:00 / km)
shoes: Asics Gel Cumulus 16

Feeling like a beginner, suffering from start to finish. Even stopped 2 times to stretch calves and groins.

Monday Apr 27, 2015 #

2 PM

Cycling 1:01:31 [2] 26.49 km (25.8 kph)

Easy with dad, 4x all out on the bridge.

Sunday Apr 26, 2015 #

Running 43:31 [2] 8.8 km (4:57 / km)
(injured) shoes: Asics Gel Cumulus 16

Very easy breathing but groins and calves extremely sore from not doing any running for 3weeks. Ankle seems fine as long as the road is good.

Saturday Apr 25, 2015 #

3 PM

Running 22:46 [2] 4.5 km (5:04 / km)
(injured) shoes: Asics Gel Cumulus 16

Whole left leg and especially ankle very sore but not really painful. Will try to combine both running and cycling the next week, otherwise I will get a lot of compensating pain in knee/achilles.

Strength 25:00 [3]

Stability ex. and sit ups, push ups, squats.

Friday Apr 24, 2015 #

9 PM

Strength 20:00 [2]
(injured)

Travelling to Belgium.

Core & Stability in the evening.

Thursday Apr 23, 2015 #

9 PM

Elliptical warm up/down 12:00 [2]
(injured)

Most of the day was covered with orienteering trainings for few kids who are for sure in the team for Eyoc. Compass + Memo, close to the area where the races will be held in october.

Fitness 30:00 [3]
(injured)

Squats, leg presses, abs

Wednesday Apr 22, 2015 #

Cycling 1:01:47 [3] 16.74 km (16.3 kph) +152m
(injured)

Cycling around Prilep, checking out some future maps.

Tuesday Apr 21, 2015 #

9 AM

Cycling 20:00 [2]

8 PM

Elliptical 15:00 [2]
shoes: Nike Free 5.0

Finally on the orbitrek, being able to do some cardio feels great!

Fitness 40:00 [3]
(injured)

Leg presses, shoulders, chest, back, abs.

Elliptical 10:00 [2]

Monday Apr 20, 2015 #

1 PM

Cycling 15:00 [1]

Fitness 35:00 [3]
(injured) shoes: Nike Free 5.0

Squats with less weight (20kg) because legs were still ruined, leg presses also with less weight. Then biceps, triceps and abs.

Cycling 10:00 [1]

6 PM

Mountainbike 1:24:00 [2] 23.82 km (17.0 kph)
(injured)

Cycling in the evening with Meri. Bike isn't that good for cycling and there was a tough wind as well so it was not as easy as planned.

Sunday Apr 19, 2015 #

Note
(rest day)

Planned the courses for today's race in Prilep. Easy map but I tried to make it interesting for M21/20 and as easy as possible for some real beginners. Around 90 competitors which is not bad and there is quite some potential. Afterwards long meeting with the federation about the future of orienteering.
BIG potential but a long way to go.

(Legs are smashed from the gym yesterday, it's good I can start training them again.)

Saturday Apr 18, 2015 #

Cycling 15:00 [1]

Fitness 50:00 [3]
(injured) shoes: Nike Free 5.0

First time I could do legs, although not yet completely.

+ shoulders, chest and abs.

Cycling 15:00 [2]

Thursday Apr 16, 2015 #

Cycling warm up/down 25:00 [1]
(injured)

Cycling to the gym and in the gym. Stationary bike doesn't really fit my size but unfortunately I can't row or use the orbitrek yet.

Fitness 30:00 [3]
(injured)

Cycling warm up/down 25:00 [1]
(injured)

Cycling in the gym and back home.

Wednesday Apr 15, 2015 #

Cycling 35:00 [2] 10.0 km (17.1 kph)
(injured)

Fitness 25:00 [3]
(injured) shoes: Nike Free 5.0