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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomiKä

In the 7 days ending Nov 27, 2011:

activity # timemileskm+m
  Cycling9 5:50:00 64.62(11.1/h) 104.0(17.8/h)
  Running3 1:57:00
  Orienteering2 1:21:34 6.65(12:16) 10.7(7:37)
  Strength2 52:00
  Teamsports1 20:00
  Total16 10:20:34 71.27 114.7

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MoTuWeThFrSaSu

Sunday Nov 27, 2011 #

Note

14 km cycling that is not otherwise marked in the log
8 AM

Running 30:00 [3]
shoes: Asics

Saturday Nov 26, 2011 #

11 AM

Running warm up/down 20:00 [1]
shoes: INOV oroc280

Orienteering 16:17 [4] 2.1 km (7:45 / km)
ahr:162 shoes: INOV oroc280

Tricky fun orienteering in Dinosaur park: The map 1:2000 and full speed were hard to combine, therefore I was constantly loosing the contact with the map.

Orienteering 10:17 [5] 1.6 km (6:26 / km)
ahr:166 max:182 shoes: INOV oroc280

Sprint-Orienteering in Dinosaur park: A good run, but I mispunched the sixth control as I wasn't paying attention enough. There was an other control less than ten meters away from one control that I had on the first round. I looked fairly quickly the map that it should be the same, but it wasn't.

Friday Nov 25, 2011 #

8 AM

Cycling 48:00 [1] 13.0 km (16.3 kph)

4 PM

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

10 PM

Note

15 min stretching

Thursday Nov 24, 2011 #

7 AM

Cycling 51:00 [1] 13.0 km (15.3 kph)

6 PM

Teamsports (Floorball) 20:00 [3]

As I was riding to the training through Heide, I got a flat tire. The remaining 3 kilometers I pushed my bike as fixing it right away, would have been really difficult without a lamp.
7 PM

Strength 27:00 [2]

Afterwards 15 min stretching

Wednesday Nov 23, 2011 #

7 AM

Cycling 46:00 [1] 13.0 km (17.0 kph)

5 PM

Cycling 25:00 [1] 7.0 km (16.8 kph)

6 PM

Orienteering 55:00 [3] 7.0 km (7:51 / km)
ahr:144 max:167 shoes: INOV oroc280

Night orienteering: A very easy route, but still I had some difficulties as I was generalizing too much.
9 PM

Note

15 min stretching

Tuesday Nov 22, 2011 #

7 AM

Cycling 39:00 [1] 12.0 km (18.5 kph)

5 PM

Cycling 30:00 [1] 10.0 km (20.0 kph)

6 PM

Running warm up/down 45:00 [2]
ahr:140 shoes: Asics

Running intervals 22:00 [5]
ahr:172 max:183 shoes: Asics

6'(2')+2'(30'')+3'(1')+2'(30'')+3'(1')+2'(90'')+6'
Robert had planned again a good training. I pushed harder the last one on purpose.
Time: Average heart rate
6: 170
2: 166
3: 172
2: 169
3: 172
2: 169
6: 177
7 PM

Strength 25:00 [1]

Afterwards 15 min stretching
Next to the shinbone was sore.

Monday Nov 21, 2011 #

7 AM

Cycling 39:00 [1] 12.0 km (18.5 kph)

5 PM

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

10 PM

Note

15 min stretching

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