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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: frankyboy

In the 7 days ending Oct 21, 2012:

activity # timemileskm+m
  running6 3:31:01 28.65(7:22) 46.11(4:35)
  orienteering1 50:25 6.92(7:17) 11.14(4:32)
  Total6 4:21:26 35.57(7:21) 57.25(4:34)

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MoTuWeThFrSaSu

Sunday Oct 21, 2012 #

10 AM

running warm up/down 9:00 [1] 1.93 km (4:40 / km)
ahr:121

orienteering race 18:25 [5] 4.65 km (3:58 / km)
ahr:168 max:175

running warm up/down 6:25 [1] 1.13 km (5:41 / km)
ahr:121

orienteering race 17:08 [5] 2.84 km (6:02 / km)
ahr:159 max:170

running warm up/down 9:09 [1] 1.75 km (5:14 / km)
ahr:123

orienteering race 14:52 [5] 3.65 km (4:04 / km)
ahr:170 max:179

running warm up/down 6:20 [1] 1.0 km (6:20 / km)
ahr:129

Triple-sprint March-en-Famenne. Goede benen. Zeer tevreden over sprint 1 en 3 (stad-sportcentrum), sprint 2 iets minder (bossprint) en vooral ook redelijk gevaarlijk met veel rotsen en stenen. Geen risico's genomen gezien volgende week Istanboel.

Saturday Oct 20, 2012 #

9 AM

running 30:19 [1] 5.8 km (5:14 / km)
ahr:120 max:130

Recuperatietraining <125bpm

Friday Oct 19, 2012 #

7 PM

running warm up/down 10:00 [2] 2.32 km (4:19 / km)
ahr:127

running intervals 28:00 [4] 6.83 km (4:06 / km)

4' snel (150-160bpm) met 4' rustiger (125-140bpm). Tempo 3'39"-3'44"/km

running warm up/down 7:00 [2] 1.39 km (5:02 / km)
ahr:137

Thursday Oct 18, 2012 #

8 PM

running 30:35 [2] 7.01 km (4:22 / km)
ahr:130

Rusrige duurloop 125-140bpm

Wednesday Oct 17, 2012 #

2 PM

running warm up/down 10:00 [2] 2.33 km (4:18 / km)
ahr:130

running intervals 24:00 [4] 5.89 km (4:04 / km)

12x1' snel (150-160bpm) met telkens 1' rustiger (125-140bpm). Tempo:3'20"-3'25"/km

running warm up/down 10:00 [2] 2.12 km (4:43 / km)
ahr:131

Tuesday Oct 16, 2012 #

7 PM

running 30:13 [1] 6.61 km (4:34 / km)
ahr:120 max:134

Rustig loslopen (-125bpm)

Monday Oct 15, 2012 #

Note

Rustdag.

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