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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomiKä

In the 30 days ending Apr 30, 2012:

activity # timemileskm+m
  Running14 11:47:05 23.14 37.24 635
  Orienteering9 11:21:42 49.42(13:48) 79.54(8:34) 2635
  Strength4 2:10:00
  Teamsports1 25:00
  Total25 25:43:47 72.56 116.78 3270

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Monday Apr 30, 2012 #

9 PM

Note

15 min stretching

Sunday Apr 29, 2012 #

Note

168 km cycling for the week
8 PM

Strength 40:00 [1]

9 PM

Note

15 min stretching. The left calf is very hard and causes even some pain. It has been so more or less after the ultralong. I have stretched and massaged it.

Saturday Apr 28, 2012 #

8 AM

Running warm up/down 30:00 [2]
ahr:140 shoes: Asics

Running intervals 30:00 [4]
ahr:162 max:175 shoes: Asics

5+4+3+2+1+2+3+4+5+1 recoveries always the half of the interval
C • Schön gestört bei dem Wette... 2

Friday Apr 27, 2012 #

9 PM

Note

15 min stretching

Thursday Apr 26, 2012 #

6 PM

Strength 30:00 [1]

Afterwards 15 min stretching

Wednesday Apr 25, 2012 #

Orienteering 17:45 [4] 2.8 km (6:20 / km)
ahr:159 max:179 shoes: Asics

Sprint: The terrain was in middle of couple apartment buildings. Running felt almost normal. The speed wasn't there and running technique wasn't that good as legs started to hurt at the end.
Ran twice to the wrong control and though that it was mine. I need to check the map again as I can't explain the mistake.
9 PM

Note

15 min stretching

Tuesday Apr 24, 2012 #

6 PM

Running 1:00:00 [2] +200m
ahr:137 max:172 shoes: Salomon

Easy run in Forest with various speed and some short sprints.
Body is not at all recovered from the weekend. The calves are still hard.
9 PM

Note

15 min stretching

Monday Apr 23, 2012 #

9 PM

Note

15 min stretching

Sunday Apr 22, 2012 #

Note

128 km cycling for the week
11 AM

Orienteering race 56:11 [4] 5.8 km (9:41 / km) +260m 7:55 / km
shoes: INOV oroc280

Legs were quite well recovered from yesterday, but I did a lot of mistakes and acted like a princess when there were thorns.

Running warm up/down 15:00 [2]
shoes: INOV oroc280

9 PM

Note

15 min stretching

Saturday Apr 21, 2012 #

1 PM

Orienteering race 3:19:03 [4] 20.1 km (9:54 / km) +1080m 7:48 / km
shoes: INOV oroc280

The race began quite well, but I had whole time small problems with stomach. One control after map exchange I emptied bowel. I guess the orange and/or the energy drink caused the problems. After the long route to 18. I did some small mistakes and lost the good mood. A couple of controls after exchange I had lost all of my power and needed to start walking. Only when I was on a road and it was flat I could jog a bit.
C • Kurz und schmerzlos: ohne G... 2
10 PM

Note

15 min stretching

Friday Apr 20, 2012 #

9 PM

Note

15 min stretching

Thursday Apr 19, 2012 #

6 PM

Teamsports (Basketball) 25:00 [2]

7 PM

Strength 30:00 [1]

Afterwards 20 min stretching

Wednesday Apr 18, 2012 #

9 PM

Note

15 min stretching

Tuesday Apr 17, 2012 #

6 PM

Running 23:14 [5] 5.0 km (4:39 / km) +155m 4:01 / km
ahr:170 max:179 shoes: Salomon

Wolfshügel test run: The route goes on paths mostly and it includes a couple quite steep hills. I did my record and was satisfied.
I have a lot to improve running downhill, but I'm aware of that.

Running warm up/down 30:00 [2]
shoes: Salomon

9 PM

Note

15 min stretching

Monday Apr 16, 2012 #

9 PM

Note

15 min stretching

Sunday Apr 15, 2012 #

Note

115 km cycling for the week
10 AM

Running long 2:01:19 [3] 25.84 km (4:42 / km) +280m 4:27 / km
ahr:153 max:169 shoes: Asics

In Heide with Matthi and Wieland: The guys were polite and did run too fast that even I could enjoy the run.
9 PM

Note

15 min stretching and some strength

Saturday Apr 14, 2012 #

2 PM

Running warm up/down 18:00 [2]
ahr:140 shoes: Asics

Running tempo 15:00 [4]
ahr:164 max:172 shoes: Asics

I wanted to run 20 minutes, but running technique was too poor and ankles started hurting therefore I ran only 15 min fast

Friday Apr 13, 2012 #

9 PM

Note

15 min stretching

Thursday Apr 12, 2012 #

6 PM

Running 25:00 [3]

Indoor running: First an obstacle course and then running ABC without shoes
7 PM

Strength 30:00 [2]

Afterwards 25 min stretching

Wednesday Apr 11, 2012 #

6 PM

Orienteering 50:30 [2] 6.1 km (8:17 / km)
ahr:131 max:157 shoes: INOV oroc280

A training without controls: Reading everything that was on the map. Keeping an adequate speed was easy, but running fast wasn't possible as the body is not recovered.
I'm looking forward very confident to the Ultralong.

Tuesday Apr 10, 2012 #

6 PM

Running warm up/down 52:00 [2]
ahr:125 shoes: INOV oroc280

Running hills 12:00 [5]
ahr:163 max:179 shoes: INOV oroc280

Legs were tired, but I pushed myself quite hard. I was really satisfied to the training. On the way back to home I saw Robert and Matthi running the steepest and toughest hill that I know in Dresden that was impressive.
5xhill (on a path) 25m uphill, recoveries +3 min
1:51 171, 1:50 171, 2:14 173, 1:49 177 and 1:50 176
3xhill (forest) 17m uphill, recoveries bit less than 2 min
54 175, 54 178 and 54 179

C • da find ich dir steilere :) 1
9 PM

Note

15 min stretching

Monday Apr 9, 2012 #

9 AM

Running long 1:19:00 [2]
ahr:139 shoes: Asics

An easy long run with Wieland. On the third and last round 10 min faster.

Running 10:00 [4]
ahr:160 max:173 shoes: Asics

9 PM

Note

15 min stretching

Sunday Apr 8, 2012 #

Note

102 km cycling for the week
10 AM

Orienteering race 1:21:30 [4] 9.52 km (8:34 / km) +450m 6:55 / km
ahr:159 max:184 shoes: INOV oroc280

Running warm up/down 35:00 [2]
shoes: INOV oroc280

6 PM

Running 36:45 [2]
ahr:150 shoes: Asics

The results in Czech showed the reality that I'm not in that good shape. They strive me to train more as I almost got used to be able to challenge the real athletes.
9 PM

Note

15 min stretching

Saturday Apr 7, 2012 #

12 PM

Orienteering race 1:20:00 [4] 9.52 km (8:24 / km) +495m 6:40 / km
shoes: INOV oroc280

Running warm up/down 30:00 [2]
shoes: INOV oroc280

Friday Apr 6, 2012 #

3 PM

Orienteering race 51:40 [4] 5.7 km (9:04 / km) +350m 6:56 / km
shoes: INOV oroc280

5 PM

Running warm up/down 30:00 [2]
shoes: INOV oroc280

Wednesday Apr 4, 2012 #

6 PM

Running warm up/down 30:00 [2]
shoes: Asics

Running 24:47 [5] 6.4 km (3:52 / km)
ahr:172 max:184 shoes: Asics

3 man group run with Markus and Wieland. I pushed the whole time quite hard and after the hill as fast as I could. I noticed that Markus is able to follow, but he had too much respect to pass me or didn't want to give everything and a bit more. After my notice I ran even faster. A great race!
I felt good after the race and got no hard calves.

Tuesday Apr 3, 2012 #

Orienteering 55:03 [2] 8.0 km (6:53 / km)
ahr:137 max:157 shoes: INOV oroc280

Corridoor-orienteering: The first half running was difficult, but then I decided to concentrate on keeping the ground contact short. It helped quite a lot and running was much easier.
10 PM

Note

15 min stretching

Monday Apr 2, 2012 #

9 PM

Note

10 min stretching and some strength

Sunday Apr 1, 2012 #

Note

138 km cycling for the week
11 AM

Orienteering intervals 1:30:00 [4] 12.0 km (7:30 / km)
ahr:150 max:180 shoes: INOV oroc280

Checking the courses for DM-Lang. Running with full speed and stopping after almost each control to discuss with Wieland. At the end I was exhausted.
10 PM

Note

15 min stretching

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