Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomiKä

In the 31 days ending Dec 31, 2012:

activity

time

miles

Running

13:48:00

Skiing

8:20:00

48.16

(10:23)

77.5

(6:27)

500

Strength

4:35:00

Orienteering

1:37:10

7.46

(13:02)

12.0

(8:06)

Total

28:20:10

55.61

89.5

500

averages - weight:3.8kg

4:10

0:00

» now

Monday Dec 31, 2012 #

Running 30:00 [2]
ahr:136 max:160 shoes: Asics

Strength 30:00 [1]

Sunday Dec 30, 2012 #

Skiing long (Skating) 2:55:00 [2] 25.0 km (7:00 / km) +500m 6:22 / km
ahr:138 max:164

Skiing with Doro, Sami and Wieland. To celebrate Pepas birthday we skied his route.

C • Mensch, das war ja eine ha... 3

Note

15 min stretching

Saturday Dec 29, 2012 #

Running 1:31:00 [3]
ahr:146 max:169 shoes: Asics

+15 short sprints

Note

15 min stretching

Friday Dec 28, 2012 #

Running 45:00 [2]
ahr:140 shoes: Asics

Running 5:00 [4]
max:171 shoes: Asics

10x30s end heart rate average 167

Note

15 min stretching

Thursday Dec 27, 2012 #

Running 30:00 [1]
ahr:134 max:149 shoes: Asics

Note

30 km cycling for the week

Tuesday Dec 25, 2012 #

Running 37:00 [2]
ahr:136 shoes: Asics

Running intervals 26:00 [4]
ahr:160 max:175 shoes: Asics

5'+5x(90''+60''+30'')+6' recoveries 90''+5x(30''+30''+90'')
Time Avg End
5 156 158
90 155 160 60 154 163 30 159 168
90 159 167 60 164 170 30 162 170
90 158 170 60 160 165 30 156 166
90 158 163 60 163 169 30 162 170
90 163 168 60 167 171 30 169 173
6 165 169

Note

15 min stretching

Monday Dec 24, 2012 #

Running 59:00 [1]
ahr:128 max:171 shoes: Asics

Easy run with Sami to bring some presents.

Note

15 min stretching

Saturday Dec 22, 2012 #

Running long 1:29:00 [2]
ahr:138 max:152 shoes: INOV X-Talon 212

C • Da hättest du doch bei uns ... 2

Friday Dec 21, 2012 #

Strength 30:00 [1]

Note

15 min stretching

Thursday Dec 20, 2012 #

Running 39:00 [1]
ahr:125 max:140 shoes: Asics

Recovery run

Note

15 min stretching

Wednesday Dec 19, 2012 #

Running warm up/down 44:00 [2]
ahr:141 shoes: INOV X-Talon 212

Orienteering (Night) 21:46 [5] 3.9 km (5:35 / km)
ahr:167 max:179 shoes: INOV X-Talon 212

The first control didn't go that well, but otherwise no mistakes and only twice a sligth bit of hesitation.

Note

15 min stretching

Tuesday Dec 18, 2012 #

Running 35:00 [3]
ahr:150 shoes: Asics

Running intervals 27:00 [5]
ahr:169 max:182 shoes: Asics

6'+5'+4'+3'+2'+1'+6' recoveries 90'', 70'', 60'', 40'', 30'', 30''
Took the first one easy as the warm up for me was only the coordination exercises. The last intervals were struggling, but that was my intension.
Avg, End, Recovery avg, end
163, 168, 146, 133
171, 174, 151, 142
172, 178, 163, 149
171, 175, 160, 156
169, 173, 152, 144
167, 171, 154, 142
169

Monday Dec 17, 2012 #

Strength 40:00 [1]

Note

15 min stretching

Sunday Dec 16, 2012 #

2 PM

Running 29:00 [2]
ahr:142 max:161 shoes: Asics

Strength 30:00 [1]

Saturday Dec 15, 2012 #

Note
(rest day)

Feeling a bit sick, better to do a rest day

Friday Dec 14, 2012 #

11 AM

Running 28:00 [3]
ahr:145 shoes: Asics

Running 30:00 [4]
ahr:160 max:170 shoes: Asics

3x10' recoveries 5'

Wednesday Dec 12, 2012 #

5 PM

Skiing 1:15:00 [3] 12.5 km (6:00 / km)
ahr:145 max:171

In GG with Andrei and Wieland. Skiing was fun. It was great to see how well Germany's best ski-orieteerer his skies handles and almost floats over the snow.

C • Mit "best ski-orientee... 3

9 PM

Note

15 min stretching

Tuesday Dec 11, 2012 #

5 PM

Running 45:00 [2]
ahr:140 shoes: Asics

Running intervals 26:00 [5]
ahr:169 max:180 shoes: Asics

3'-4'-5'-4'-3'-7' recoveries 45'', 1', 75'', 1', 45''
At the beginning a bit tired, but the intervals went better and better to the end. The last two ones behind Anatoli as the others chose different running direction.

time | average | average of recovery | puls at the end of the recovery
3 155 151 140
4 168 139 128
5 167 145 136
4 167 152 142
3 169 158 151
7 172

Monday Dec 10, 2012 #

3 PM

Running 21:00 [3]
ahr:150 max:168 shoes: Asics

Sunday Dec 9, 2012 #

8 PM

Running 30:00 [3]
ahr:146 max:163 shoes: Asics

Friday Dec 7, 2012 #

Note
weight:3.8kg (rest day)

C • Congrats! 3

Thursday Dec 6, 2012 #

8 PM

Strength 40:00 [1]

Afterwards 15 min stretching

Wednesday Dec 5, 2012 #

5 PM

Orienteering 1:15:24 [3] 8.1 km (9:19 / km)
shoes: Asics

City night orienteering: Hard to keep the thoughts on orienteering and running as something much more important is could happen any moment.

9 PM

Note

15 min stretching, got the thighs hard from running on hard surface

Tuesday Dec 4, 2012 #

5 PM

Running 38:00 [2]
shoes: Asics

Warm up, recoveries, cool down and after the training in the hall jogging back home

Running intervals 24:00 [5]
ahr:170 max:180 shoes: Asics

8-6-4-3-2-1 with recoveries 2'-90''-1'-45''-30''
8: 168, 6: 168, 4: 172, 3: 173, 2: 171, 1: 166
avg end 2': 142 131 90'': 143 134 1': 162 147 45'': 159 147 30'': 162 155
I ran the third one a bit too fast, then pushed the fourth, struggled the fifth and chilled the last.

7 PM

Strength 20:00 [1]

Afterwards 10 min stretching

Monday Dec 3, 2012 #

Strength 30:00 [1]

Afterwards 15 min stretching

Sunday Dec 2, 2012 #

Note

96 km cycling for the week

11 AM

Skiing long (Classic) 4:10:00 [2] 40.0 km (6:15 / km)
ahr:136 max:169

Started with a big pack, but then ended up skiing with Gatis and Wieland. We had agreed that we would meet two o'clock in a restaurant. After a while it was clear that we would not make it. Well it was not a surprise as Wieland was doing the orienteering. All our snacks were already eaten and we were hungry. After a couple of difficulties we reached the restaurant quarter to four. We ate fast that the others would not need to wait so long at the parking lot. At the end we were one quarter too late.
With those two guys a trip never goes as planned which makes it exciting. One just needs to keep his mind open. One experience richer back.

C • HAHA. 2

8 PM

Note

15 min stretching

Saturday Dec 1, 2012 #

Strength 25:00 [1]

Afterwards 15 min stretching

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