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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kanantaluttaja

In the 7 days ending May 29, 2011:

activity # timemileskm+m
  1 1:30:00 0.75(2:00:42) 1.2(1:15:00)
  Orienteering1 25:21 1.99(12:43) 3.21(7:54)
  Total2 1:55:21 2.74(42:06) 4.41(26:09)

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Thursday May 26, 2011 #

Orienteering (sprint) 25:21 [2] 3.21 km (7:54 / km)
shoes: Puhkikuluneet vanhukset '02

Sprint orienteering, 14 controls / 3,210 km @ Urheilukeskus, Lahti by Lahden Taimi.

Leisurely jogging 'cause my legs still hadn't quite recovered from Sunday's ½ marathon.

One huge mistake, 3 smaller ones. The huge one was because I wasn't reading the map, started to follow others and ran 200 m past the control. The smaller ones meant stopping to figure out which pathway was which.

Lesson to be learned: concentrate, estimate distances and bear in mind the map scale (1 : 5 000 in sprint). Don't just follow others. Had I run fast, I bet there'd been more fuck-ups...

Tuesday May 24, 2011 #

1:30:00 [3] 1.2 km (1:15:00 / km)

Gym workout - 1 hour. and immediately after that
Swimming - 1 km warmup + 4 x 50 m sprints.

My current gym workout includes the following:

bench press
squat
chin-ups/pull-ups
shoulder press
abs
lower back: deadlift/extension etc

in Finnish:
penkkipunnerrus
jalkakyykky
leuanveto
pystypunnerrus
vatsalihakset
alaselkä: maastaveto/ojennus

I'm doing approx. 3 x 10 of each exercise (except more for abs).
Later, when I gain a bit more muscle, I'll go for more strength -> 3 x 5 and heavier weights.

This time I didn't do legs, still recovering from ¬Ĺ marathon.

I always swim some afta da workout is done <--rhymes, c?

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