Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TomiKä

In the 7 days ending Nov 11, 2012:

activity

time

miles

Running

2:59:00

Teamsports

1:30:00

Strength

1:05:00

Orienteering

37:34

4.11

(9:09)

6.61

(5:41)

Total

6:11:34

4.11

6.61

2:10

0:00

» now

Sunday Nov 11, 2012 #

Note

114 km cycling for the week

10 AM

Running 1:14:00 [3]
ahr:149 max:173 shoes: INOV X-Talon 212

Running in forest and on forest paths in a big group. In the beginning and in the end the speed was moderate, but in the middle intensity level was often 4 or even 5. It was a very effective training.

9 PM

Note

15 min stretching and some strength

Saturday Nov 10, 2012 #

12 PM

Teamsports (Soccer) 1:00:00 [2]

2 PM

Running warm up/down 40:00 [2]
shoes: INOV X-Talon 212

Orienteering 30:19 [5] 5.21 km (5:49 / km)
ahr:171 max:183 shoes: INOV X-Talon 212

TUMOL: I was very motivated and did an average run. A bit too much concentration on running. I should read the map more. In the middle broke my compass, but it had already held 8 years and anyway I still have a second one.

C • ? 8

Thursday Nov 8, 2012 #

5 PM

Teamsports (Floorball) 30:00 [3]

6 PM

Strength 35:00 [1]

Afterwards 30 min stretching

Wednesday Nov 7, 2012 #

5 PM

Orienteering (Night) 7:15 [4] 1.4 km (5:11 / km)
ahr:158 max:173 shoes: INOV X-Talon 212

0,8 km + 0,6 km 4:11 + 3:04

Running warm up/down 5:00 [2]
shoes: INOV X-Talon 212

9 PM

Note

15 min stretching

Tuesday Nov 6, 2012 #

5 PM

Running warm up/down 42:00 [2]
shoes: Asics

Running intervals 18:00 [4]
shoes: Asics

Pyramid intervals: 2'-3'-4'-4'-3'-2' (30',60',90',90',60')
I forgot my heart rate band :(. The calves were still quite hard from the run on Sunday, therefore I took the intervals bit easier and ran with Pepa the whole time.

7 PM

Strength 30:00 [1]

Today a bit longer session than normally. Afterwards 10 min stretching

Monday Nov 5, 2012 #

9 PM

Note

15 min stretching and some strength

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