Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Apr 19, 2015:

activity	#	time	miles		km		+m
Running	10	6:12:22	43.97	(8:28)	70.76	(5:16)	775
Cycling	2	2:14:54	24.36	(5:32)	39.21	(3:26)	90
Orienteering	5	2:10:42	16.47	(7:56)	26.51	(4:56)	65
XC Skiing	1	1:01:13	6.69	(9:09)	10.76	(5:41)
Physio	1	10:00
Total	14	11:49:11	91.49		147.24		930
[1-5]	12	9:34:17

3:37

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Sunday Apr 19, 2015 #

9 AM

Running warm up/down 15:49 [1] 2.53 km (6:15 / km)

Orienteering 20:52 [3] 4.64 km (4:30 / km)

7 short sprint-ints on "casco antiguo y jardines del turia"
bit tired on the first ones, then had a better flow.

11 AM

Cycling 1:05:50 [0] 18.91 km (3:29 / km) +40m 3:27 / km

cycling with carmen from valencia to l'albufera/ el saler

1 PM

Orienteering 45:30 [2] 7.29 km (6:14 / km) +35m 6:06 / km

middle training on "el saler"
forest pretty green, so took mainly the pathes routes as I just wore short pants and no o-shoes. special terrain though

2 PM

Cycling 1:09:04 [0] 20.3 km (3:24 / km) +50m 3:22 / km

back to valencia

Saturday Apr 18, 2015 #

11 AM

Running warm up/down 39:24 [1] 6.26 km (6:18 / km)

Running 1:50 [5] 0.6 km (3:03 / km)

RUN4Parkinson run
supposed to be 1,2km, a bit short though;) anyway good fun

Orienteering 14:08 [2] 3.07 km (4:36 / km)

2 micro sprint loops on "parque de marxalenas"
1st: 7:10 (1,55km)
2nd 6:58 (1,52km)

5 PM

Running warm up/down 19:28 [1] 3.82 km (5:06 / km)

Running intervals 12:00 [5] 3.8 km (3:09 / km)

actually planned a sprint training on universitat of valencia, but was closed, so did 12*1min fast/1min slow barefoot on the beach

Friday Apr 17, 2015 #

10 AM

Running warm up/down (wup) 12:20 [1] 1.8 km (6:51 / km)

Orienteering 16:52 [4] 4.08 km (4:08 / km)

sprint training on "jardines del turia- tramos III y IV"
quite fast sprint, some roadworks made some routes a bit different. skipped #18 not on purpose though.

Running warm up/down (cd) 12:10 [1] 1.9 km (6:24 / km)

5 PM

Running warm up/down (wup) 11:40 [1] 2.2 km (5:18 / km)

Orienteering 33:20 [3] 7.43 km (4:29 / km) +30m 4:24 / km

longer sprint on "jardines del turia y ciudad de las artes y las ciencias"
readability not the best, so not sure where #12 should have been, roadwork to #17, making the route longer

Running warm up/down (cd) 11:50 [1] 2.1 km (5:38 / km)

Thursday Apr 16, 2015 #

9 AM

Running 32:20 [1] 5.7 km (5:40 / km)

easy morning jog with carmen in valencia

Wednesday Apr 15, 2015 #

6 AM

Running 58:58 [1] 10.42 km (5:40 / km) +320m 4:54 / km

morning trail jog before travelling to valencia:)

Tuesday Apr 14, 2015 #

1 PM

Running warm up/down (wup) 14:05 [1] 3.05 km (4:37 / km) +25m 4:26 / km

Running 30:00 [4] 8.0 km (3:45 / km)

5x(600m @5k-pace/1000m @ sub4:00 pace) T-WL on track and grass

totally underestimated this training, after 2 it got really tough and especially transitions from easy on grass to fast on track killed the legs.
times:
2:01, 2:02, 2:06, 2:08, 2:09
3:50, 3:55, 3:56, 3:55, 3:54

next time I ll try to do the floats on track aswell, maybe then it's easier?

Running warm up/down (cd) 15:30 [1] 2.53 km (6:08 / km) +70m 5:23 / km

6 PM

XC Skiing 1:01:13 [1] 10.76 km (5:41 / km)

usi kurs "nordic blading"

Monday Apr 13, 2015 #

2 PM

Running 22:20 [1] 3.8 km (5:53 / km)

setting and collecting controls for school training

6 PM

Running 1:02:38 [2] 12.25 km (5:07 / km) +360m 4:27 / km

trail run:)

Physio (core) 10:00 [1]

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