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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Paroni

In the 7 days ending Feb 5, 2012:

activity # timemileskm+m
  running5 4:43:21
  cross-country skiing1 1:59:07
  walking1 1:39:16
  swimming1 1:00:00
  gym2 47:58
  circuit training2 35:55
  games1 5:39
  orienteering1 1:32
  Total6 10:52:48

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MoTuWeThFrSaSu

Sunday Feb 5, 2012 #

running warm up/down 9:01 [2]
ahr:124

running 5:00 [2]

some technique movements

running 23:51 [5]
ahr:158 max:193

1000m intervals, no recovery, accelerating speed
1. interval: 6.17 avg 132
2. i.: 5.22 avg 145
3. i.: 4.41 avg 156
4. i.: 4.00 avg 173
5. i.: 3.31 avg 185

running warm up/down 7:19 [2]
ahr:138

gym 4:03 [4]

fast reps with moderate weight

running warm up/down 10:47 [2]
ahr:136

evening training

running 47:06 [2]
ahr:140

running 4:02 [3]
ahr:151 max:160

a little faster

running 23:53 [2]
ahr:139

running warm up/down 6:57 [2]
ahr:131

proper stretching in the evening

Saturday Feb 4, 2012 #

running warm up/down 4:30 [2]

midday training

orienteering 1:32 [1] ****

short o-intervals
1. interval: 17.4
2. i.: 15.2
3. i.: 12.5
4. i.: 17.9 (disqualified though)
5. i.: 29.3

circuit training 5:57 [1] ***

a map-training

walking 1:39:16 [2]
ahr:117 max:132

evening training, walking with snowshoes, beautiful moonlight

Friday Feb 3, 2012 #

swimming 50:00 [2]

midday training

swimming 10:00 [3]

some power and technique exercises

gym warm up/down 3:06 [2]

afternoon training

gym 40:49 [3]

Thursday Feb 2, 2012 #

cross-country skiing 1:59:07 [2]
ahr:133 max:160

Beautiful sunshine and cold weather. Also testing some new methods to protect from cold --> they worked indeed.
C • Skied... 3

running 15:01 [2]
ahr:143

circuit training 29:58 [2]

mostly middle body

Wednesday Feb 1, 2012 #

running warm up/down 15:52 [2]
ahr:141

running 19:19 [5]
ahr:185 max:192

5000m testrun, indoor, good result
1. km: 3.47.7 avg 172
2. km: 3.49.5 avg 187
3. km: 3.52.4 avg 189
4. km: 3.55.7 avg 189
5. km: 3.53.3 avg 190

running warm up/down 10:55 [2]
ahr:138

first 2min walking

games warm up/down 5:39 [2]
ahr:138

some tricking with football, constant running

Tuesday Jan 31, 2012 #

Note
(rest day)

Monday Jan 30, 2012 #

running 1:08:07 [2]
ahr:129 max:150

running 11:41 [2]
ahr:134

some running technique

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