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Training Log Archive: redrider

In the 7 days ending Mar 3, 2013:

activity # timemileskm+m
  Running7 3:50:00 26.16(8:48) 42.1(5:28) 198
  Strength6 2:45:00
  Cycling1 1:55:00 29.83(3:51) 48.0(2:24)
  Trail running2 1:00:00 5.59(10:44) 9.0(6:40) 93
  Orienteering1 47:00 4.41(10:39) 7.1(6:37) 200
  Swimming2 30:00 0.62 1.0
  Cross training1 10:00 0.62(16:06) 1.0(10:00)
  Total13 10:57:00 67.23 108.2 491

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MoTuWeThFrSaSu

Sunday Mar 3, 2013 #

10 AM

Trail running warm up/down 10:00 [2] 1.5 km (6:40 / km)

warm up & drills

Orienteering hills 47:00 [4] 7.1 km (6:37 / km) +200m 5:48 / km
ahr:172 max:182

WCH event Haywood Warren. Ran the blue course to keep the distance short enough. Fairly good run all the way except control 7 where I lost a bit over 2 min. It was a small feature in the green and I was just a bit off from bearing and ran past the control from both sides without seeing the flag. Otherwise good run and tried to push all the climbs. Great course in quite hilly terrain. Enjoyed it a lot! Equal with Harrison before the mistake, 3min behind at the finish. 3rd. Foot hurt a little.
WinSplits: http://www.obasen.nu/winsplits/online/en/default.a...
Results: http://www.walton-chasers.co.uk/results/2013/haywo...
RouteGadget: http://www.walton.routegadget.co.uk/walton/reitti....

Trail running hills 26:00 [3] 3.5 km (7:26 / km) +93m 6:33 / km

hill reps 38''+38''+47''+31''+55''+24''+55'' + warm down

Saturday Mar 2, 2013 #

9 AM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Running tempo 20:00 [5] 5.0 km (4:00 / km) +20m 3:55 / km
ahr:174 max:182

Running 17:00 [2] 2.5 km (6:48 / km)

warm down with 8x100m sprints (3:30 per km)
4 PM

Trail running 24:00 [2] 4.0 km (6:00 / km)

Strength (circuit) 10:00 [2]

Friday Mar 1, 2013 #

10 AM

Strength (circuit) 30:00 [2]

5 PM

Running hills 15:00 [3] 2.8 km (5:21 / km) +50m 4:55 / km

Strength (weights) 45:00 [3]

maximal strength (4x8x45kg leg curl, 4x8x45kg leg extension, 4x8x45kg leg abduction, 4x8x100kg leg press, 3x20x20kg squats, 3x8x20kg jump squats, 3x20x20kg step ups, 3x15x20kg one leg squats, 3x2x15x20kg calf raises, 3x20 skater jumps over step board) + 5min power plate

Cross training warm up/down 10:00 [2] 1.0 km (10:00 / km)

Swimming (potkuja) 20:00 [2] 1.0 km (20:00 / km)

Thursday Feb 28, 2013 #

Cycling 1:55:00 [2] 48.0 km (2:24 / km)

Strength (circuit) 20:00 [2]

Wednesday Feb 27, 2013 #

8 AM

Running 18:00 [2] 3.0 km (6:00 / km)

7 PM

Strength (mid- and upper body) 30:00 [2]

Swimming 10:00 [2]

Tuesday Feb 26, 2013 #

8 AM

Running 36:00 [2] 6.3 km (5:43 / km)

1 PM

Running intervals 56:00 [4] 11.0 km (5:05 / km) +43m 5:00 / km
ahr:156 max:184

3x2km intervals on road (4:12-4:16 per km) with 3min recoveries, followed by 4x70m sprints (3:20-3:30 per km). times for intervals 8:30, 8:26, 8:28. happy that I was able to maintain the pace even. nonetheless it feels that I'm some 10-15 secs slower per km than I was in november but at least I could do the training. I guess the times would have been slightly faster on track. the road I run was relatively flat but there was some hills.

Monday Feb 25, 2013 #

10 AM

Strength (circuit) 30:00 [2]

circuit 30' including calf jumps, squat jumps, linkkarit, press ups, lunges, transverse abdominals, hamstrings, intrinsic back muscles, calves, biceps, triceps, push ups, lunges with weights + bringing them on side, sides, hamstrings by rupp style, hip lifts (pelvic muscles), hip lifts with one leg, leg lifts (abdominals), D-letters (abdominals), opposite arm and leg from 4-leg stand (backs), plank, and sideplank
5 PM

Running (recovery) 25:00 [2] 4.5 km (5:33 / km)

7 PM

Running hills 33:00 [4] 5.5 km (6:00 / km) +85m 5:34 / km
ahr:146 max:175

short hill reps including 4x60m (14''), 1x440m (1'50''), 3x110m (23''), 3x110m (23'') and 1x150m (33'') sprints. fastest I've run for a long while! felt good! :)

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