Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomiKä

In the 7 days ending Oct 3, 2011:

activity

time

miles

Cycling

4:56:50

59.96

(12.1/h)

96.5

(19.5/h)

Orienteering

3:12:25

15.29

(12:35)

24.6

(7:49)

Running

1:35:00

Total

9:44:15

75.25

121.1

2:41

0:00

» now

Monday Oct 3, 2011 #

10 PM

Note
(rest day)

15 min stretching

Sunday Oct 2, 2011 #

Note

For this week 5 km of cycling that is not marked in the log

C • schade, dass Flo keine Zahl... 2

1 PM

Orienteering race 51:30 [4] 6.5 km (7:55 / km)
shoes: INOV oroc280

D-Cup: It is a five person relay. Our team was disqualified already on the first leg, but we ran to the end. It would have been enough for the fourth place. I wasn't satisfied at all to my run as my legs were tired from yesterday and I did a lot of stupid mistakes. The reason for the mistakes was running too fast and not looking enough on the map. It would have liked to fight of the "third" place, but on the last long length across the valley I did run too much to the right and the Leibi was gone.

Running warm up/down 20:00 [2]
shoes: INOV oroc280

Saturday Oct 1, 2011 #

Event: DM Lang + Deutschland Cup

1 PM

Orienteering race 2:05:09 [4] 15.4 km (8:08 / km)
shoes: INOV oroc280

All in all the race went well. I did one big mistake after the map exchange as I didn't notice/forgot the river between and run straight to the bench of it to realize that I'm not allowed to cross it. Running wasn't that good, but it was able to keep almost the same speed until the end.

Friday Sep 30, 2011 #

7 AM

Cycling 37:00 [1] 12.0 km (19.5 kph)

4 PM

Cycling 35:00 [1] 12.0 km (20.6 kph)

Thursday Sep 29, 2011 #

8 AM

Cycling 37:00 [1] 12.0 km (19.5 kph)

5 PM

Cycling 33:00 [1] 12.0 km (21.8 kph)

9 PM

Note

15 min stretching and some strength

Wednesday Sep 28, 2011 #

7 AM

Cycling 38:20 [1] 12.0 km (18.8 kph)

5 PM

Cycling 30:00 [1] 9.0 km (18.0 kph)

6 PM

Orienteering 15:46 [4] 2.7 km (5:50 / km)
ahr:157 max:172 shoes: Nike

Th 9th race of Dresden's sprint cup: The race went really bad. I wasn't mentally ready to do a clean orienteering as I knew that I'm anyway going to be slow. Interesting was that I didn't get my pulse high at all and the pace was according to the pulse. It seems that I take on hard surface unconsciously easily as I don't want to get periosteum pains.

C • DCup 12

Tuesday Sep 27, 2011 #

7 AM

Cycling 36:30 [1] 12.0 km (19.7 kph)

5 PM

Cycling 22:00 [1] 7.5 km (20.5 kph)

6 PM

Running 1:05:00 [2]
ahr:130 shoes: Nike

Running intervals 10:00 [4]
max:184 shoes: Nike

10x1' with recoveries of about three minutes. During the recoveries discussed first with Paul the route choices and then looked at the route choice.
Time Puls at the end
1:05 165
1:06 166
1:04 169
1:01 170
1:03 172
1:02 174
1:07 171
1:02 172
1:03 184
1:02 178

7 PM

Cycling 28:00 [1] 8.0 km (17.1 kph)
ahr:115

10 PM

Note

15 min stretching and some strength training

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