Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alban

In the 31 days ending Oct 31, 2006:

	activity	#	time	miles		km		+m
	Running	15	17:04:05	90.48		145.62		3230
	Volleyball	9	15:50:00
	Orienteering	4	3:46:01	14.42	(15:41)	23.2	(9:45)	640	49c
	Cycling	4	3:40:00	31.69		51.0		610
	Football	2	2:40:00
	strength	1	10:00
	Total	23	43:10:06	136.59		219.82		4480	49c
averages - sleep:9.1 rhr:51 weight:72kg

4:00

0:00

» now

Tuesday Oct 31, 2006 #

strength (divers indoor training) 10:00 [2]

rowing 5',exercices for arm and back 5'

Cycling (indoor bike) 50:00 [3]
ahr:140

Running warm up/down 10:00 [1]
ahr:137

cool down

Note

training indoor, testing possibility. First time in a training studio: fun, but need to change often of exercise in order not to be bored. Thinking of training like this once a week.

Monday Oct 30, 2006 #

Running long (long run) 1:35:58 [3] 15.0 km (6:24 / km) +380m 5:41 / km
ahr:145 max:166

long run in the snow, though but fun

Sunday Oct 29, 2006 #

Cycling long 1:00:00 [2] 19.0 km (3:09 / km) +110m 3:04 / km

going to volley ball game

Volleyball (volley ball game) 2:30:00 [3]

won the 2 game, first played very badly and was angry, 2nd was really good

Saturday Oct 28, 2006 #

Note
(rest day)

no training: lots of work at school to finsih my projects

Friday Oct 27, 2006 #

Volleyball (Volley ball training) 1:20:00 [2]
slept:9.0

Running 1:30:00 [3] 8.5 km (10:35 / km) +130m 9:50 / km
ahr:141 max:165

running in snow: though

Thursday Oct 26, 2006 #

Orienteering race (night-O) 1:20:00 [3] 7.5 km (10:40 / km) +80m 10:08 / km
ahr:150 max:179 slept:8.0 weight:72kg

KKC3

Wednesday Oct 25, 2006 #

Running long (cool jogg) 1:07:00 [1] 9.6 km (6:59 / km) +180m 6:23 / km
ahr:138 max:164 rhr:56 slept:7.0 weight:72kg

cool run, don't sleep enough last night (wake up at 5 and did not manage to sleep again:work instead)

Tuesday Oct 24, 2006 #

Volleyball (Volley ball training) 1:30:00 [2]
ahr:142 max:174 rhr:56 slept:9.0 weight:72kg

tired, so no jog today

Monday Oct 23, 2006 #

Running long (long run) 1:55:18 [3] 18.0 km (6:24 / km) +400m 5:46 / km
ahr:148 max:188 rhr:53 slept:9.0 weight:72kg

monday run, longer and thougher than usual due to sprint competition with halvor on uphill.

Sunday Oct 22, 2006 #

Running long (long run) 2:03:13 [2] 17.5 km (7:02 / km) +450m 6:14 / km
ahr:140 max:163 rhr:53 slept:9.0 weight:72kg

Saturday Oct 21, 2006 #

Cycling long 1:00:00 [1] 20.0 km (3:00 / km) +100m 2:56 / km
ahr:134 max:156 rhr:52 slept:9.0 weight:72kg (sick)

going and coming back from volley ball game, slow

Volleyball (Volley-ball game) 3:00:00 [3]
ahr:132 max:180 (sick)

2 volley ball game, very tired at the end

Friday Oct 20, 2006 #

Running long (Cool jog) 1:00:00 [1] 9.4 km (6:23 / km) +180m 5:50 / km
ahr:142 max:167 rhr:51 slept:9.0 weight:72kg (sick)

Volleyball (Volley-Ball training) 1:30:00 [3]
ahr:134 max:178

Thursday Oct 19, 2006 #

Orienteering long (night-O) 46:24 [4] ***** 5.5 km (8:26 / km) +150m 7:25 / km
ahr:152 max:178 18c rhr:50 slept:8.0 weight:72kg (sick)

Kaffe Kopp Cup, good race but not fast speed.
3 mistakes, once unsure: total lost 3:30

Running warm up/down 20:00 [1] 2.0 km (10:00 / km) +40m 9:05 / km
ahr:134 max:153 (sick)

warm up and cool down for Kaffe Kopp Cup, very easy

Wednesday Oct 18, 2006 #

Note
rhr:53 slept:8.0 weight:72kg (sick) (rest day)

Tuesday Oct 17, 2006 #

Volleyball (Volley-ball training) 1:30:00 [2]
ahr:129 max:172 rhr:52 slept:9.0 weight:72kg (sick)

Monday Oct 16, 2006 #

Running long (Cool monday run) 1:03:00 [1] 9.4 km (6:42 / km) +190m 6:05 / km
ahr:136 max:164 rhr:51 slept:9.0 weight:72kg

Sunday Oct 15, 2006 #

Running long 1:43:48 [1] 15.5 km (6:42 / km) +420m 5:54 / km
ahr:142 max:162

Volleyball (Volley-ball training) 1:30:00 [2]
ahr:138 max:176

Saturday Oct 14, 2006 #

Cycling long 50:00 [3] 12.0 km (4:10 / km) +400m 3:34 / km
ahr:149 max:178

going to linjestafetten (comeback only donwhill, not counted)

Running warm up/down 30:00 [1] 3.0 km (10:00 / km) +50m 9:14 / km
ahr:140 max:152

Orienteering race 35:00 [4] *** 4.5 km (7:47 / km) +200m 6:22 / km
ahr:165 max:195 15c

linjestaffeten + extra controls

Friday Oct 13, 2006 #

Volleyball (Volley training) 1:30:00 [2]
ahr:136 max:179 rhr:50 slept:9.0 weight:72kg

Thursday Oct 12, 2006 #

Orienteering long (night-o) 1:04:37 [3] ***** 5.7 km (11:20 / km) +210m 9:34 / km
ahr:153 max:185 16c rhr:48 slept:8.5 weight:72kg

Running warm up/down 25:59 [1] 2.0 mi (12:59 / mi) +50m 12:03 / mi
ahr:140 max:160

short and slow warm up/cool down