Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alban

In the 30 days ending Jun 30, 2007:

activity	#	time	miles	km	+m
Running	10	8:09:00			1505
Orienteering	6	5:37:14	17.09	27.5	1580	106c
Cycling	2	3:00:00			150
strength	2	50:00
Total	11	17:36:14	17.09	27.5	3235	106c

2:25

0:00

» now

Saturday Jun 30, 2007 #

Cycling long 1:50:00 [3]

a long classical bike tour from my youth in Valence. Use my brother's bike as mine was stolen a short timr brfore I went to Norway last year. Inly second time of my life with clipless pedal, it makes the calves work a lot more so I had a strange feeling at the end.

Friday Jun 29, 2007 #

Running 30:00 [1]

short and slow morning jogg with my brother, try to recover from the travel

strength 20:00 [2]

basic strength exercices for upper body

Thursday Jun 28, 2007 #

Note

travelling back to france

Wednesday Jun 27, 2007 #

Running warm up/down 10:00 [2]

short warm up before orienteering

Orienteering 1:00:00 [3] ***** 5.5 km (10:55 / km) +330m 8:23 / km
14c

orienteering in bymarka with wolfgang. running every 2nd control in front. for control where I was following, trying to have a relay attitude => running by myself if I think he is missing.
enjoy the great terrain for the last time....for a while.

Running 1:00:00 [2] +235m

jogging to estenstadsdammen and back.
This training as not planned, but I use the opportunity to do a last training in Trondheim under the sun.

Tuesday Jun 26, 2007 #

Cycling 1:10:00 [2] +150m

cool bike tour, try to recover and enjoy for one of the last time trondheim

Running warm up/down 50:00 [2] +150m

warm up and cooldown for interval

Running intervals 25:00 [5]

6 x 2'30"/1' on small forest path turning a lot (vogelrund).
the plan was to do 8 intervals, but feel I would not be able to train well tomorrow if I continue.
I decided to train intervals in a new way not going over the edge of tiredness to be able to train more volume in the week, let's see how it goes

Monday Jun 25, 2007 #

Running 1:20:00 [2] +300m

slow run 1H before strength and 20 min after it

strength 30:00 [2]

various exercices mostly for back and stomach, little for arm also.

Sunday Jun 24, 2007 #

Orienteering race (relay) 36:01 [5] ***** 5.5 km (6:33 / km) +220m 5:27 / km
21c

best race since 2 years, run well with a total of 20-30s mistakes. enjoy really well the terrain and the man to man fight of the relay.

Running warm up/down 25:00 [1]

did not warm up that much (I need to work on this afterwards), but prepared myself quite well mentally (means I did not think at all of my race).

Saturday Jun 23, 2007 #

Running warm up/down 35:00 [2] +75m

warm up slowly in order not too lose energy before the long distance.

Orienteering race (long) 1:25:31 [4] ***** 11.7 km (7:19 / km) +290m 6:30 / km
24c

the long distance was quite short (winner in 1:09), begin ok, but make some mistakes on controls 3 and 4 because I was not focus enough.
Make a big mistakes on the long 6, where I stop 2 times too early. After that increase my speed a little and run well apart from a small mistake on control 14.
I think I need to run more long distance, I was too afraid of my shape (not run any long in competition since more than one year), so I did not push at the beginning and did not really enter the race. need to work on that for next year

Friday Jun 22, 2007 #

Orienteering race (middle) 38:42 [3] ***** 4.8 km (8:04 / km) +185m 6:46 / km
16c

start one hour late because of my stupidity, enjoy the terrain anyway but was not so well focused because of my late start. I have done a stupid mistake at the end: run fast without reading the map and thinking so just go to far.

Running warm up/down 10:00 [2] +40m

didn't have time to warm up long (just run to the start) because I was late and was not sure until when the start ould be open.

Thursday Jun 21, 2007 #

Running warm up/down 43:00 [2] +170m

warm up for orienteering training and cool down.

Orienteering 50:00 [3] ***** +250m
13c

training was supposed to be a short distance before o-festivalen.I planned a too long training in a really green and steep part of the map. Enjoy it anyway, running quite well. motivation seems to be back again.

Wednesday Jun 20, 2007 #

Running warm up/down 54:00 [2] +300m

warm up for orienteering session (going to the start) and cool down.

Orienteering 1:07:00 [3] ***** +305m
18c

orienteering traing with wolfgang,I was following him and making some comments, run by myself some few times to do my own orienteering (good training for relay)

Tuesday Jun 19, 2007 #

Running 1:07:00 [2] +235m

easy run with wolfgang, trying to recover from jukola and the travel back

C • I decided to note again my tra... 1

« Earlier | Later »