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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Feb 20, 2011:

activity # timemileskm+m
  Orienteering6 5:59:42 33.07(10:53) 53.22(6:46) 640
  Running3 49:51 5.26(9:29) 8.46(5:54) 51
  Strength1 30:00
  Total7 7:19:33 38.33 61.68 691

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MoTuWeThFrSaSu

Sunday Feb 20, 2011 #

11 AM

Orienteering 29:24 intensity: (9:34 @1) + (16:53 @2) + (2:57 @3) 3.11 km (9:27 / km) +47m 8:47 / km
ahr:139 max:171

bit of warm up and a forest sprint (jungle style). taking it easy, testing the body.

Orienteering 34:39 intensity: (5:20 @1) + (21:50 @2) + (5:22 @3) + (2:07 @4) 5.5 km (6:18 / km) +93m 5:49 / km
ahr:147 max:184

sprint in arraiolos, running easy, one mistake. map wrong in one place.

Orienteering 18:27 intensity: (1:07 @1) + (10:18 @2) + (2:23 @3) + (4:18 @4) + (21 @5) 3.71 km (4:58 / km) +10m 4:54 / km
ahr:156 max:186

one more sprint in vimiero. we took the first part easy and ran the last part as competition (park with a lot of trees and controls).
9 PM

Running 8:01 intensity: (6:13 @1) + (1:48 @2) 1.15 km (6:58 / km)
ahr:122 max:146

wup for the "night tio simulation"

Orienteering 40:16 intensity: (10 @1) + (37 @2) + (5:41 @3) + (15:45 @4) + (18:03 @5) 7.38 km (5:27 / km) +152m 4:57 / km
ahr:182 max:194

the race itself. resting yesterday was smart. body works again. went great physical but missed quite a bit so i came in about 5th about 1 minute down. went out as about 10th, 3 minutes down. was about 3 times in the lead even tough with quite a big gap once (30+ secs) but throw it away with stressing myself too much and missing.

Orienteering 29:20 intensity: (11:32 @1) + (17:48 @2) 3.4 km (8:38 / km) +56m 7:58 / km
ahr:134 max:155

cool down - collecting controls

Friday Feb 18, 2011 #

10 AM

Orienteering 1:00:30 intensity: (47:55 @1) + (12:35 @2) 5.27 km (11:29 / km) +82m 10:39 / km
ahr:110 max:152

contour training. felt quite bad and managed to injure my back after some 20 minutes. tried to continue running but gave it up after while due to too much pain. walked part of the course.

Thursday Feb 17, 2011 #

9 AM

Running 8:35 intensity: (55 @1) + (4:22 @2) + (2:33 @3) + (34 @4) + (11 @5) 1.34 km (6:24 / km) +4m 6:19 / km
ahr:151 max:188

wup for fast mass start training.

Orienteering 1:02:10 intensity: (4:27 @1) + (19:10 @2) + (7:47 @3) + (25:02 @4) + (5:44 @5) 10.66 km (5:50 / km) +52m 5:42 / km
ahr:166 max:211

physically still the same as the days before. hr high, no power but didnt loose too much physical after all. one 4 minute mistake and some smaller ones. mhhh -.-

Wednesday Feb 16, 2011 #

10 AM

Orienteering 43:05 intensity: (53 @1) + (21:30 @2) + (19:04 @3) + (1:38 @4) 7.43 km (5:48 / km) +116m 5:23 / km
ahr:158 max:180

nice first training. open terrain. went well. something is wrong with me. hr really high.
4 PM

Orienteering 41:51 intensity: (1:47 @1) + (33:51 @2) + (6:13 @3) 6.76 km (6:11 / km) +32m 6:03 / km
ahr:150 max:168

2nd one. some mistakes. body still not better ... hmmm.

Tuesday Feb 15, 2011 #

Note
(rest day)

traveled to portugal. rest day.

Monday Feb 14, 2011 #

6 PM

Running 33:15 intensity: (15:07 @1) + (18:08 @2) 5.97 km (5:34 / km) +48m 5:21 / km
ahr:131 max:156

C • Fazit ? 2

Strength 30:00 [3]

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