Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: the_latvian

In the 31 days ending Dec 31, 2005:

	activity	#	time	miles		km		+m
	Orienteering	5	4:13:50	12.35	(20:34)	19.87	(12:46)	440	43 /	64c	67%
	Bicycling	5	3:14:07	36.04	(5:23)	58.0	(3:21)	160
	Running	2	1:21:58	9.32	(8:48)	15.0	(5:28)	45
	Strength exercises	4	40:00
	Total	9	9:29:55	57.71		92.87		645	43 /	64c	67%
averages - rhr:69

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Thursday Dec 15, 2005 #

Bicycling 37:00 [2] 11.0 km (3:22 / km) +20m 3:20 / km

Went to the training and back, when returned home, realized I had lost my headlamp from the back og my bike, went back and found it laying in the street!

Orienteering (Night-O) 55:21 [3] ***** 4.12 km (13:26 / km) +100m 11:59 / km
ahr:174 spiked:5/10c

Olaf set a night course in Uilenbosch. The most challenging course technically I have done in The Hague and appropriately my last one of my orienteering season. Made some really stupid mistakes, but that is the idea behind a training, huh?

Wednesday Dec 14, 2005 #

Strength exercises 10:00 [2]

15 push-ups, 15 abs straight, 5 to each side, 20 atspiediens.

Tuesday Dec 13, 2005 #

Bicycling 23:47 [2] 5.0 km (4:45 / km) +30m 4:37 / km
ahr:154

Riding to Elisabeth's and getting lost in the end.

Running 39:35 [2] 6.0 km (6:36 / km)
ahr:161

Easy run with elisabeth from her house along the sea to the harbour and back.

Bicycling 16:38 [3] 5.0 km (3:20 / km)
ahr:156

Riding home without getting lost and without wind in my face.

Friday Dec 9, 2005 #

Strength exercises 10:00 [2]

Didn't do these yesterday because felt so sore. 10x straight and 5x to each side abs, 15 push-ups and 15 atspiediens.

Thursday Dec 8, 2005 #

Bicycling 16:11 [3] 4.0 km (4:03 / km) +10m 4:00 / km
ahr:160

Ridng to the training.

Orienteering (Night-O) 37:11 [3] *** 3.0 km (12:24 / km) +60m 11:16 / km
ahr:170 spiked:11/12c

Running the course I had set, but it was more like an inteval training because I was catching up with Elisabeth and then letting her go and then testing alternate route choices. Might have been that I remembered the course well but my nvigation was very sharp.

Bicycling 9:08 [3] 3.0 km (3:03 / km)
ahr:125

Riding home.

Wednesday Dec 7, 2005 #

Strength exercises 10:00 [2]
ahr:112 rhr:69

15 x pumpeeshanaas un atspiediens, 10x presiite taisni un tad 5x uz katru pusi.

Running 22:30 [4] 5.0 km (4:30 / km) +40m 4:20 / km
ahr:175

Running to Uilenbosch map, getting a bit lost in the middle and making an additional loop before changing my mind when men with guns appear in front.

Orienteering 38:41 [2] *** 3.0 km (12:54 / km) +60m 11:43 / km
ahr:162 spiked:8/12c

Setting out controls for Thursday's training. Had one major hesitation despite being in the right place. Took it very easy, almost walked most of the way. It shined all training long, except that for the last 5 minutes it also poured with rain. Odd.

Running 19:53 [3] 4.0 km (4:58 / km) +5m 4:56 / km
ahr:170

Running home without getting lost this time.

Tuesday Dec 6, 2005 #

Strength exercises 10:00 [2]

15x punmpeeshanaas un atspiediens, 20x presiite.

Sunday Dec 4, 2005 #

Bicycling 18:58 [4] 7.0 km (2:43 / km) +40m 2:38 / km
ahr:168

Riding hard to Meijendel map.

Orienteering 56:58 [3] **** 4.78 km (11:55 / km) +100m 10:47 / km
ahr:170 spiked:11/15c

Picking up controls from Thursday's training. Still made one minor and three rather major mistakes, totalling cca. 10 min. Enjoyed, since the weather was nice. Lots of people were out so it was fun scaring them appearing from the bush and disappearing again.

Bicycling 22:17 [2] 7.0 km (3:11 / km) +30m 3:07 / km
ahr:143

Coming home from the map, was quite tired so took it much easier.

Thursday Dec 1, 2005 #

Bicycling 50:08 [3] 16.0 km (3:08 / km) +30m 3:06 / km
ahr:170

Riding to Meijendel map and back, on my way back did some sprint riding.

Orienteering (Night-O) 1:05:39 [3] **** 4.97 km (13:13 / km) +120m 11:47 / km
ahr:168 spiked:8/15c

Olaf set a course in Meijendel, which was very challenging in night time. My time would have been cca. 8 minutes faster, but I met Olaf at the far end of the course and his light had ran out, so I had to help him set one of the controls in an ambiguous area. I really enjoyed it and running felt very easy, probably because of the very cool weather and no rain.

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