Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alban

In the 31 days ending Dec 31, 2006:

activity

time

miles

Running

6:19:12

Cycling

5:49:30

Volleyball

2:50:00

Skating

1:51:40

Orienteering

1:44:21

30c

strength

41:00

Total

19:15:43

30c

averages - sleep:8.3 rhr:51

3:18

0:00

» now

Saturday Dec 9, 2006 #

Running warm up/down 47:23 [1]
ahr:122 max:150

warm up for orienteering

Orienteering 39:54 [4] *****
ahr:179 max:189 17c slept:8.5

middle distance with NTNUI, good race begin carefuly loose two time 15" because I was a not going exactly straigth on long leg. No real mistakes, was running well. I try to increase my pace when Anders and a little later Lars caught me, but they were a little faster.
little pain in my foot so I won't run before tuesday at least.

Cycling 25:00 [1]
ahr:117 max:137

goin to leangen

Skating long 1:05:00 [2]
ahr:131 max:155

long training on ice skate, no pain in the foot, but my back was stiff at the end.

Friday Dec 8, 2006 #

Cycling long 1:20:00 [1]
ahr:117 max:138

indoor bike 2 x 25' (running 10' on the treadmill between) + 30' going and coming back from town

Running 10:00 [1]
ahr:120 max:124

trying a short run to see how the foot is going

Cycling warm up/down 27:00 [1]
ahr:124 max:143

going to leangen

Skating warm up/down 23:20 [2]
ahr:138 max:162

warming up and remembering how to skate

Skating intervals 23:20 [4]
ahr:171 max:187 rhr:51 slept:8.0

20 x 35"/35"
try to have a similar format as the 200 m interval I was supposed to do, but I prefered to rest my right foot. did not feel any pain in the foot, just a little over my ankles I need to get use of ice skate again.
was a little lower in HR than in foot interval, but pleased with the results, could be an alternativ way to train

Thursday Dec 7, 2006 #

Cycling long 1:01:09 [1]
ahr:122 max:146

cool tour, was freezing out, I will need to find nother way to do alternative training until snow come (indoor bike bore me but it looks like one of the best alternative).
little pain in my right foot since 3 days now (at least it's one I am sur I feel it), maybe I twist my uncle a bit. I am putting ice on it, hope it will get better and don't prevent me from training

Cycling warm up/down 1:05:00 [2]
ahr:136 max:155

ging to dragvoll by bike 15' and quite long and fast warm up on home trainer 30'
after strength training 10' recovery on home trainer and coming back 10'

strength 41:00 [3]
ahr:117 max:153

strength training with alternance legs and upper body. try not to push hard on my right foot so don't do jumping training

Wednesday Dec 6, 2006 #

Cycling long (long tour) 1:31:21 [1]
ahr:126 max:152

not so long for a bike tour, but hope to do some night-o this evening. feel well even if a little tired after yesterday intervall.

Running warm up/down 43:08 [2]
ahr:142

warm up and cool down before night-o training

Orienteering long (night-o) 1:04:27 [3] *****
ahr:150 max:171 13c

today I was alone in the tio-train because of exam.
I was unsure about my orienteering at the beginning, but it get better and better. Even if woods were wet it was really pleasant to run under a full (or almost full) moon. I was again really happy of my neoprene socks when running in the marsh.

Tuesday Dec 5, 2006 #

Running warm up/down 54:28 [1]
ahr:144

Running intervals (5 x 6'/2'30) 42:30 [5]
ahr:174 max:192

first time long interval on a little hilly track since 4 months. feel well. I was worried after the pain in my stomach I get after yesterday long run but it seems to be ok now.

Volleyball 1:20:00 [2]

tired because I did not get a lot of rest between my intervals and the training. Next time I will train earlier, today I was waiting to see how my stomach was going.

Training Log Archive: Alban

Saturday Dec 9, 2006 #

Friday Dec 8, 2006 #

Thursday Dec 7, 2006 #

Wednesday Dec 6, 2006 #

Tuesday Dec 5, 2006 #

Monday Dec 4, 2006 #

Sunday Dec 3, 2006 #

Friday Dec 1, 2006 #