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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending Sep 29, 2013:

activity # timemileskm+m
  Orienteering5 4:37:00 22.08(12:33) 35.54(7:48) 1200
  Trail running5 2:49:00 12.43(13:36) 20.0(8:27) 300
  Running6 1:38:00 10.07(9:44) 16.2(6:03) 220
  Cycling1 50:00 9.32(5:22) 15.0(3:20) 50
  Strength2 40:00
  Total12 10:34:00 53.9 86.74 1770

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MoTuWeThFrSaSu

Sunday Sep 29, 2013 #

10 AM

Running warm up/down 25:00 [2] 4.5 km (5:33 / km) +100m 5:00 / km

Orienteering 1:18:00 [5] 11.8 km (6:37 / km) +390m 5:40 / km
ahr:173 max:185

WRE long distance Lavarone. Difficulties to see all the details in the circle on 1:15000 map and therefore some problems on controls, 3-4min altogether, but as a whole pretty good run and much better legs than yesterday. Proud that I could run most of the climbs today (even the long climb on the way to number 6)! 3rd after Anni-Maija and Sara Luscher :)
Results: http://www.2giornidellaltopiano.it/wp-content/uplo...
WinSplits: http://obasen.orientering.se/winsplits/online/en/d...
MyO analysis: http://www.mysport.fi/mysport/my-o/index.php?optio...

Running warm up/down 10:00 [2] 1.2 km (8:20 / km) +40m 7:09 / km

6 PM

Running 17:00 [2] 3.0 km (5:40 / km) +20m 5:29 / km

evening jog with Tuulia, followed by swimming, sauna, jacuzzi & cold showers. also easy 30min massage in the evening. pretty good day :)

Saturday Sep 28, 2013 #

8 AM

Running 10:00 [2] 1.4 km (7:09 / km) +30m 6:27 / km

1 PM

Trail running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km

Orienteering 38:00 [4] 5.42 km (7:01 / km) +170m 6:04 / km
ahr:178 max:190

2 Giorni dell' Altopiano middle distance race in Lavarone. Ran relatively fast but not 100% focusing on smooth orienteering. Technically good race but physically tough.
Results: http://www.2giornidellaltopiano.it/wp-content/uplo...

Trail running warm up/down 15:00 [2] 2.2 km (6:49 / km) +50m 6:07 / km

6 PM

Running 18:00 [2] 3.1 km (5:48 / km) +30m 5:32 / km

evening jog with Tuulia. then swimming, spa & sauna :)

Friday Sep 27, 2013 #

10 AM

Trail running warm up/down 28:00 [2] 4.3 km (6:31 / km)

Trail running (drills) 30:00 [3] 2.0 km (15:00 / km)

running technique & drills session including some jumps and 6x50m sprints

Strength (circuit) 25:00 [2]

Thursday Sep 26, 2013 #

10 AM

Orienteering 1:13:00 [3] 8.7 km (8:23 / km) +240m 7:22 / km
ahr:158 max:180

long distance O-training in Forte Cherl. tried to take it quite easy but it was pretty tough when terrain was going up and down all the way.

Trail running warm up/down 13:00 [2] 1.2 km (10:50 / km) +120m 7:13 / km

4 PM

Trail running warm up/down 12:00 [2] 1.6 km (7:30 / km)

Orienteering 33:00 [3] 4.0 km (8:15 / km) +100m 7:20 / km
ahr:162 max:177

O-training middle Passo Coe. ran a bit faster than in the morning but wasn't as focused.

Trail running 6:00 [2] 1.2 km (5:00 / km)

warm down including 6x100m intervals

Wednesday Sep 25, 2013 #

10 AM

Trail running 45:00 [2] 4.5 km (10:00 / km) +80m 9:11 / km

30min easy jog in Lavarone + 15min drills with Anni, Saila, Sofia and Tuulia. gorgeous place & lovely weather! so great to be here!
4 PM

Orienteering 55:00 [2] 5.62 km (9:47 / km) +300m 7:43 / km

"easy" first adaptation O-training in Serrado. walked most of the course but it felt still pretty tough because of the steep climbs.

Tuesday Sep 24, 2013 #

7 AM

Running 12:00 [2] 2.0 km (6:00 / km)

morning jog. then travel to Lavarone ca 15h.

Monday Sep 23, 2013 #

Cycling 50:00 [2] 15.0 km (3:20 / km) +50m 3:17 / km

Running 6:00 [1] 1.0 km (6:00 / km)

Strength (weights) 15:00 [3]

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