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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tristiketa

In the 7 days ending Oct 16, 2011:

activity # timemileskm+m
  Running6 2:34:04 19.39(7:57) 31.21(4:56) 280
  Orienteering3 1:48:08 10.32(10:29) 16.61(6:31) 28060 /74c81%
  swimming1 1:00:00 0.54 0.88
  Volleybal1 1:00:00
  Gymnastiek1 50:00
  Total11 7:12:12 30.26 48.69 56060 /74c81%
averages - sleep:8.7 weight:62.3kg

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MoTuWeThFrSaSu

Sunday Oct 16, 2011 #

Running warm up/down (warm up ) 2:50 [1] 0.5 km (5:40 / km)
shoes: Inov xtalon 212 Yellow

warm up towards start 2 (made a mistake: first went to the second start instead of the first)

Orienteering race (Triple sprint) 18:45 [5] *** 2.89 km (6:29 / km) +100m 5:32 / km
spiked:10/14c shoes: Inov xtalon 212 Yellow

i first did the second sprint, 20'' lost time

Running warm up/down (warm up ) 20:00 [2] 5.0 km (4:00 / km) +100m 3:38 / km
shoes: Inov xtalon 212 Yellow

funny story: i lost my way to the first start and ended up 2.5k in the middle of nowhere. Asked some randomers if they had seen a start and finnaly got lucky finding it on time...

Orienteering race (Triple sprint:sur le mont) 22:17 [5] *** 2.8 km (7:58 / km) +100m 6:46 / km
spiked:8/13c shoes: Inov xtalon 212 Yellow

Bad race, lost time: 1'30"

Running warm up/down (warm up ) 7:00 [2] 1.5 km (4:40 / km) +50m 4:00 / km
shoes: Inov xtalon 212 Yellow

warm up towards start 3

Orienteering race (Triple sprint: sart-lohay) 20:12 [5] *** 2.82 km (7:10 / km) +60m 6:28 / km
spiked:11/15c shoes: Inov xtalon 212 Yellow

ran against a lantern pole whilst running and reading the map.
should be more careful in choosing my outfit next time.
lost time: 37"
result

sur le mont: 1st
blanc gravier : 1st
sart-lohay: 1st

total: 1st

Running warm up/down (cooling down) 7:00 [2] 1.5 km (4:40 / km) +30m 4:15 / km
shoes: Inov xtalon 212 Yellow

cooling down with Yannick, Pieter and Wouter

Saturday Oct 15, 2011 #

11 AM

Running warm up/down (warm up) 5:00 [1] 0.9 km (5:33 / km)
shoes: Integrators

12 PM

Orienteering 36:54 [2] ** 6.1 km (6:03 / km) +20m 5:57 / km
spiked:31/32c shoes: Integrators

very slow orienteering session in lommel balendijk, did the 6k course. i focused on making no mistakes.

1 PM

Orienteering warm up/down (cooling down) 10:00 [1] 2.0 km (5:00 / km)
shoes: Integrators

went back on the map again to cooldown


my knee hurts a bit, and also my foot.
Not so good news for tomorrow...
6 PM

Note
slept:8.0 weight:62.5kg

my left knee hurts abit + my left foot after todays slow orienteering session

Friday Oct 14, 2011 #

Note
weight:62kg (rest day)

no activity today. rest=holy

Thursday Oct 13, 2011 #

4 PM

Running (recovery run) 50:21 [2] 9.8 km (5:08 / km) +20m 5:05 / km
shoes: Asics gel-kayano 16

slow run to get rid of the heavy legs from yesterdays training.


and please stop counting down on JWOC long,
its getting silly !!

Wednesday Oct 12, 2011 #

1 AM

Running warm up/down 15:12 [2] 2.6 km (5:51 / km) +40m 5:26 / km
slept:9.0 weight:62.6kg shoes: Inov xtalon 212 Yellow

warm up towards arenberg
1 PM

Running intervals 26:09 [5] 6.21 km (4:13 / km)
shoes: Inov xtalon 212 Yellow

some intervals around the university track in arenberg.




5"fast-5"slow
10"fast-10"slow
15"fast-15"slow
20"fast-20"slow
25"fast-25"slow
30"fast-30"slow
35"fast-35"slow
40"fast-40"slow
45"fast-45"slow
50"fast-50"slow
55"fast-55"slow
60"fast-60"slow
55...
50...
45...
40...
35...
30...
25...
20...
15...
10...
5...



very exhausting session. But very good feeling.
2 PM

Running warm up/down 20:32 [1] 3.2 km (6:25 / km) +40m 6:02 / km
shoes: Inov xtalon 212 Yellow

cooling down towards home.

Tuesday Oct 11, 2011 #

10 AM

swimming tempo 20:00 [5] 0.88 km (22:51 / km)

had to swim at 100% for twenty minutes.
Bloody hard work

swimming 40:00 [3]
slept:9.0 weight:62kg

warm up + techniques+ cooling down + sprints(50m)
3 PM

Volleybal 1:00:00 [3]
shoes: Puma

volleybal practice :
warm up: running lines to the net and stretching.
lesson: attacking with the ball+ control exercises
match: played two sets.

Monday Oct 10, 2011 #

2 PM

Gymnastiek (school) 50:00 [3]

gymnastics at the school sports centre.
doing jumps, ground and bridge

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