Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending May 19, 2013:

activity	#	time	miles		km		+m
Orienteering	7	5:38:00	21.06	(16:03)	33.9	(9:58)	674
Trail running	9	4:07:00	23.67	(10:26)	38.1	(6:29)	225
Running	3	1:59:00	13.48	(8:50)	21.7	(5:29)	320
Strength	2	30:00
Total	11	12:14:00	58.22		93.7		1219

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Sunday May 19, 2013 #

Trail running 31:00 [2] 4.6 km (6:44 / km) +40m 6:28 / km

easy run 30' 4,6km Vuokatti

Strength (core) 10:00 [2]

Saturday May 18, 2013 #

7 AM

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

morning run

10 AM

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

Orienteering tempo 25:00 [5] 3.4 km (7:21 / km) +70m 6:40 / km
ahr:175 max:186

middle quali Oinasvaara with the Swiss team 25' 3,4km (175/186). had a good pace and orienteered well until the second last where I lost about 2min. I was 3rd, 1,5min behind Judith. happy that I was able to push quite hard despite tired legs. not happy with the mistake. boys saw a bear in the forest!

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

4 PM

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

Orienteering 27:00 [5] 3.9 km (6:55 / km) +50m 6:30 / km
ahr:175 max:183

middle final Oinasvaara 27' 3,9km (175/183). really good run both technically and pace-wise but not sure about the results. I think it was tight with Judith again. anyway happy with my own run. gorgeous terrain & great course!

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

Friday May 17, 2013 #

Trail running 13:00 [2] 1.8 km (7:13 / km)

morning run

Orienteering 1:42:00 [2] 8.0 km (12:45 / km) +203m 11:19 / km

am easy orienteering Aisus intervals 8km 1:42 (124/151)

Running (steady) 51:00 [3] 10.0 km (5:06 / km) +120m 4:49 / km

pm steady run 10km +120m 51' (141/160). hills weren't avoidable.

Thursday May 16, 2013 #

8 AM

Trail running 13:00 [2] 2.0 km (6:30 / km)

morning run

10 AM

Running warm up/down 6:00 [2] 1.1 km (5:27 / km)

Running 24:00 [4] 4.6 km (5:13 / km) +200m 4:17 / km

climb up to the top of Koli

Running warm up/down 28:00 [2] 4.5 km (6:13 / km)

warm down with 4x1min reps 28' 4,5km

4 PM

Trail running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Orienteering tempo 41:00 [4] 4.7 km (8:43 / km) +90m 7:58 / km
ahr:174 max:185

staffeltraining Kauhee with the Swiss team 2,4km 21' + 2,3km 20'

Trail running warm up/down 11:00 [2] 1.6 km (6:52 / km)

Wednesday May 15, 2013 #

Trail running 8:00 [2] 1.1 km (7:16 / km)

morning run

Trail running warm up/down 14:00 [2] 1.3 km (10:46 / km) +85m 8:07 / km

Orienteering 48:00 [2] 4.6 km (10:26 / km) +91m 9:30 / km

o-training Tahkovaara middle

Trail running 30:00 [2] 5.5 km (5:27 / km)

pm easy run 5,5km 30'

Tuesday May 14, 2013 #

Trail running warm up/down 7:00 [2] 1.1 km (6:22 / km)

Orienteering intervals 40:00 [4] 4.6 km (8:42 / km) +90m 7:55 / km

O-intervals Oinasvaara 1,6km (14min) + 2km (14min) with 10' recovery jog

Trail running 16:00 [2] 2.5 km (6:24 / km)

easy run. didn't have time to run longer because of massage.

Monday May 13, 2013 #

Orienteering 55:00 [2] 4.7 km (11:42 / km) +80m 10:47 / km

am orienteering Juuanvaara intervals

Trail running 37:00 [2] 6.1 km (6:04 / km) +100m 5:36 / km

pm running along a soft ski track around Käränkkäjärvi 37' 6,1km +100m. not the easiest course..

Strength 20:00 [2]

circuit (stairs, jumps, heel raises, lunges, hamstrings, abs, backs, sides, push-ups)

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