Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Paroni

In the 7 days ending Feb 12, 2012:

activity

time

miles

cross-country skiing

3:11:16

running

2:59:36

orienteering

1:21:05

circuit training

1:10:33

games

1:00:12

swimming

30:00

walking

23:21

Total

10:36:03

2:31

0:00

» now

Sunday Feb 12, 2012 #

running warm up/down 15:02 [2]
ahr:136

Special O'training a'la Paroni. First I was thinking of doing an hour-fast-training - like on Wednesday. Then I begann to think why to do a training like that twice in a week in winter? Recovery is faster in interval-training. Eventually, I decided to do long intervals. Plan was this: 10m/ 2m/ 15m/ 2m/ 20m/ 2m/ 15m/ 2m/ 10m/ 2m. I wanted to have short recovery-intervals so that overall strain would be somewhere between a constant-fast training and a typical interval-training. Training was tremendously successful - after a tough week, I was totally exhausted.

C • Äijä.. 2

running 10:01 [5]
ahr:168

running 2:00 [2]
ahr:151

orienteering 14:47 [5] **
ahr:171

Pleasant course.

running 2:00 [2]
ahr:152

running 20:01 [5]
ahr:172 max:181

running 2:00 [2]
ahr:153

orienteering 17:35 [5] **
ahr:168

Once again I over-estimated my skills. But to be honest, I had to wade in snow occasionally. I decided to shorten the last interval so that overall (tough training) time would be constant.

running 2:00 [2]
ahr:147

running 7:49 [5]
ahr:168

running 2:00 [2]
ahr:155

walking warm up/down 13:21 [1]
ahr:124

Exceptionally I had to walk, since I was so tired. But of course there was some running/ jogging while warming down. Good training and excellent week. Next week eaaaaazyyyyyy.

Saturday Feb 11, 2012 #

circuit training warm up/down 10:00 [2]

midday training

circuit training 20:00 [4]

preparing for tomorrow, different sets --> mostly for legs, a set = 3 x ( 10 reps / 30s rec. )

swimming 15:00 [4]

training continues... power and technique exercises

swimming warm up/down 15:00 [2]

cross-country skiing warm up/down 7:43 [2]
ahr:105

afternoon training

cross-country skiing 1:19:23 [2]
ahr:140

eazy

cross-country skiing warm up/down 4:41 [2]
ahr:123

Friday Feb 10, 2012 #

running warm up/down 4:37 [2]
ahr:126

circuit training 15:39 [2]
ahr:126

good training, included movements with jumprope

circuit training 14:54 [3]
ahr:131

a little bit harder

games 1:00:12 [4]
ahr:149 max:178

good playing, easy activity while being substitute

circuit training 10:00 [1]

at home, exercises with balance board

Thursday Feb 9, 2012 #

running warm up/down 12:51 [2]
ahr:134 max:161

running 6:15 [5]
ahr:149 max:173

speed training, indoor intervals 5 x ( 5 x ( 15s/45s ) + 5min serierecovery ), excellent training

running 18:45 [2]
ahr:157

45s recoveries

running 25:00 [2]

serierecoveries

running warm up/down 10:03 [2]
ahr:139 max:150

Wednesday Feb 8, 2012 #

running 12:08 [2]
ahr:143

orienteering 48:43 [5] ***
ahr:175 max:184

Block-orienteering. Chilly weather --> proper clothing. Brilliant going, intensive routeplan-thinking, one 20s mistake ( and maybe some routeplan mistakes ).

running 6:33 [2]
ahr:139

Tuesday Feb 7, 2012 #

cross-country skiing 1:39:29 [2]
ahr:137 max:155

excellent glide

running 10:00 [4]
ahr:149 max:173

preparing intervals for tomorrow, 10 x ( 1min semi-fast/ 1min walking/jogging )

walking 10:00 [1]
ahr:156

easy sets, compare hr:s

running warm up/down 10:31 [2]
ahr:143 max:151

Monday Feb 6, 2012 #

Note
(rest day)

Power-orienteered week

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