Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MVB

In the 7 days ending Nov 6, 2011:

	activity	#	time	miles		km		+m
	Orienteering	3	3:46:49	20.47	(11:05)	32.94	(6:53)	80
	Running	6	3:04:34	16.65		26.8		40
	Off road running	2	47:50	2.27		3.65		25
	Strength	2	30:00
	Total	9	8:09:13	39.39		63.39		145
averages - sleep:8

1:50

0:00

» now

Sunday Nov 6, 2011 #

Running warm up/down 9:10 [2] 1.7 km (5:24 / km)
shoes: Inov8 X-Talon 212

Orienteering 1:30:32 [5] 14.8 km (6:07 / km)
shoes: Inov8 X-Talon 212

Good physically, disaster technically. In total 11' from a perfect race, first time since a long long time I had to orienteer at such a fast pace, I guess that's the reason, at least I hope so.
Still 246 days!

Running warm up/down 5:22 [1] 0.8 km (6:42 / km)
shoes: Inov8 X-Talon 212

Saturday Nov 5, 2011 #

Note
slept:14.0

247 days left!

12 PM

Running 45:46 [2] 8.8 km (5:12 / km)
shoes: Nike Air

Easy run with my dad, good night, good feeling.

4 PM

Strength 20:00 [3]

Longer work-out, only upper body though, legs need to be fresh for tomorrow's 15k orienteering race. Looking forward to it, I won't be running full speed, the goal is to have a clean run.

Friday Nov 4, 2011 #

Off road running warm up/down 22:00 [2]
shoes: Inov8 X-Talon 212

Orienteering 51:17 [4] 7.64 km (6:43 / km)
slept:2.0 shoes: Inov8 X-Talon 212

248 days!

Running warm up/down 5:01 [1]
shoes: Inov8 X-Talon 212

Thursday Nov 3, 2011 #

Running 43:44 [2] 8.2 km (5:20 / km) +40m 5:12 / km
shoes: Nike Air

Easy run in Antwerp, around Galgenweel and back, 249days left!

Wednesday Nov 2, 2011 #

10 AM

Strength 10:00 [3]

4 PM

Running warm up/down 11:07 [2]
shoes: VJ Integrator

Running 18:00 [5]
shoes: VJ Integrator

First interval session of the new season so only a few.

8x 50" - 10"R
2' easy
8x 50" - 10" R

Still 250 days till jwoc long!

Running warm up/down 5:19 [1]
shoes: VJ Integrator

Tuesday Nov 1, 2011 #

Orienteering 1:25:00 [3] **** 10.5 km (8:06 / km) +80m 7:48 / km
shoes: Salomon Speedcross 2

Never on the roads, still 251 days!

Off road running 25:50 [1] 3.65 km (7:05 / km) +25m 6:51 / km
shoes: Salomon Speedcross 2

Monday Oct 31, 2011 #

Running 41:05 [2] 7.3 km (5:38 / km)
shoes: Nike Air

Easy with my dad, still 252days!

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