Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Jun 10, 2012:

activity	#	time	miles		km		+m
Running	7	4:20:00	22.68	(11:28)	36.5	(7:07)
Orienteering	4	2:42:00	14.79	(10:57)	23.8	(6:48)	540
Trail running	3	1:35:00	10.44	(9:06)	16.8	(5:39)	348
Strength	3	1:15:00
Cycling	1	1:00:00	9.94	(6:02)	16.0	(3:45)
Total	9	10:52:00	57.85		93.1		888

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Sunday Jun 10, 2012 #

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)

morning run

10 AM

Running warm up/down 25:00 [2] 3.5 km (7:09 / km)

Orienteering 1:11:00 [4] 10.0 km (7:06 / km) +250m 6:19 / km

Tampere Games long. Lots of small mistakes and a couple of bigger ones. Didn't find a good rhythm or flow at all. 7th.
results: http://online.kokkens.fi/tulokset/fi/2012_tg/d21e/...
splits: http://online.kokkens.fi/tulokset/fi/2012_tg/d21e/...
routegadget: http://www.tampereenpyrinto.fi/cgi-bin/reittiharve...

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Saturday Jun 9, 2012 #

Running 15:00 [2] 3.0 km (5:00 / km)

am morning run 15' 3km. pm warm up 30' 4km + middle distance 30' 4,6km / 170m + warm down 15' 2,5km.

Running warm up/down 30:00 [3] 4.0 km (7:30 / km)

Orienteering 30:00 [5] 4.6 km (6:31 / km) +170m 5:30 / km

Tampere Games middle. Better than yesterday, only one big 2min mistake on the 3rd control, which dropped me down in the results. Otherwise quite okay run. Some problems with controls 7 and 8 but nothing big. Overall good feeling except number 3. I was 7th. All the girls in front of me got selected to the world cup.
results: http://online.kokkens.fi/tulokset/fi/2012_tg/d21e/...
split analysis: http://online.kokkens.fi/tulokset/fi/2012_tg/kilpa...
routegadget: http://www.tampereenpyrinto.fi/cgi-bin/reittiharve...

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Friday Jun 8, 2012 #

Running 20:00 [2] 3.0 km (6:40 / km)

am running with some drills & strides 20' 3km

5 PM

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)

Orienteering 16:00 [5] 3.5 km (4:34 / km)

Tampere Games sprint. Lots of mistakes and two wrong controls (altogether 1,5min time lost), a really crappy run. 7th.
results: http://online.kokkens.fi/tulokset/fi/2012_tg/d21e/...
split analysis: http://online.kokkens.fi/tulokset/fi/2012_tg/kilpa...
routegadget: http://www.tampereenpyrinto.fi/cgi-bin/reittiharve...

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Thursday Jun 7, 2012 #

Trail running 30:00 [2] 6.0 km (5:00 / km)

running & drills & 5x30sec intervals. back is a lot better but definitively not good.

Strength 45:00 [2]

15' jumps & stairs + 30' core

Wednesday Jun 6, 2012 #

Trail running 20:00 [1] 3.0 km (6:40 / km)

morning "run". back is really shit. couldn't get up from the bed nor bend my back at any direction. tried to get some circulation in it and do some stretches. nearly impossible. it's really killing me!

Strength 10:00 [1]

Orienteering 45:00 [3] 5.7 km (7:54 / km) +120m 7:09 / km

orienteering Puuvuori. back was still really bad but maybe a little more flexible after massage and I was able to run slowly.

Strength 10:00 [1]

Tuesday Jun 5, 2012 #

Running 1:00:00 [1] 6.0 km (10:00 / km)

Trail running 45:00 [4] 7.8 km (5:46 / km) +348m 4:43 / km

fartlek 2x90''+4x60''+4x30''+4x15'' in undulating terrain of Pyynikki + 6x20 stairs. back is in great pain but legs felt okay.

Strength 10:00 [1]

Monday Jun 4, 2012 #

Running 30:00 [1] 4.5 km (6:40 / km)

recovery run. can't really run because of my back.

Cycling 1:00:00 [1] 16.0 km (3:45 / km)

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