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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: eransegal

In the 31 days ending Dec 31, 2009:

activity # timemileskm+m
  runing20 17:04:14 111.35 179.2 2090
  orienteering7 6:58:45 34.83(12:01) 56.05(7:28) 1300210 /210c100%
  Strength2 1:00:00
  Total24 25:02:59 146.18 235.25 3390210 /210c100%

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Thursday Dec 31, 2009 #

runing 1:01:00 [3] 9.0 km (6:47 / km) +110m 6:23 / km
shoes: saucony Xodus

OK KOLMARDEN from sweden is come for visit- some winter training in Israeli sun with good maps.

4 girls have come to Tuval they all very fast orienteer in the ages of 18-24.
i ran after Frida who run orienteering course in Tal Al that i made.

Tuesday Dec 29, 2009 #

runing warm up/down 21:00 [1] 3.8 km (5:32 / km)

runing tempo 13:00 [5] 3.4 km (3:49 / km)
shoes: saucony Grid Excursion TR 4

My plan was 8 KM Tempo. but i stop after 13 min because i start too much fast and wasnt motived enough.

Sunday Dec 27, 2009 #

orienteering 1:17:00 [1] *** 7.0 km (11:00 / km) +90m 10:20 / km
spiked:22/22c shoes: saucony Xodus

Put up some contorls in Tal Al map for training to the swedish girls who will come in the weekend to Tuval and will stay here for a couple of training days .

Strength 20:00 [3]

Work out with friend.

Saturday Dec 26, 2009 #

runing long 1:50:15 [2] 18.4 km (6:00 / km) +550m 5:13 / km
shoes: saucony Grid Excursion TR 4

Long run from Tuval, down to Tal Al forest, and back up to my mountain.

Friday Dec 25, 2009 #

runing warm up/down 18:00 [1] 3.0 km (6:00 / km)
shoes: saucony Grid Excursion TR 4

runing intervals 13:21 [5] 4.0 km (3:20 / km) +40m 3:11 / km
shoes: saucony Grid Excursion TR 4

Intervals 4x1000 in trail with 10 m' climb.
-3:26
-3:20
-3:19
-3:16

Hard training.

Thursday Dec 24, 2009 #

runing 36:00 [2] 6.5 km (5:32 / km)
shoes: saucony Grid Excursion TR 4

Strength 40:00 [3]

Gym class at school.

Wednesday Dec 23, 2009 #

orienteering 25:00 [2] ** 3.0 km (8:20 / km)
shoes: saucony Grid Excursion TR 4

AM: collect controls in the school comptition.

runing warm up/down 24:00 [1] 4.5 km (5:20 / km)
shoes: saucony Grid Excursion TR 4

Warm up & down before and after the tempo.

runing tempo 27:00 [4] 7.0 km (3:51 / km)
shoes: saucony Grid Excursion TR 4

Tempo in Karmial. Good pace.

Tuesday Dec 22, 2009 #

runing long 1:42:40 [3] 18.2 km (5:38 / km) +310m 5:12 / km
shoes: saucony Grid Excursion TR 4

Long run in Tefan. On hiking paths. felt good.

Monday Dec 21, 2009 #

runing 30:30 [2] 5.9 km (5:10 / km) +90m 4:48 / km
shoes: saucony Grid Excursion TR 4

30 minute in Segav forest. In darkness.

Sunday Dec 20, 2009 #

Note
(rest day)

Saturday Dec 19, 2009 #

runing warm up/down 25:00 [1] 4.0 km (6:15 / km)
shoes: saucony Grid Excursion TR 4

Warm up..

orienteering race 57:11 [5] *** 10.0 km (5:43 / km) +150m 5:19 / km
spiked:29/29c shoes: saucony Xodus

Winter championship- day 2.

I start in very fast runing which lead to lose contect with the map in control five. that cost me 2.5 minutes. also some other mid- mistakes of 20-40 seconds. finished second that day and first in total!

Friday Dec 18, 2009 #

runing warm up/down 25:00 [1] 4.0 km (6:15 / km)
shoes: saucony Grid Excursion TR 4

warm up.

orienteering race 40:35 [5] *** 7.1 km (5:43 / km) +100m 5:20 / km
spiked:24/24c shoes: saucony Xodus


Winter championship. The first day.
I won!

Very good orienteering for me and very good pace.

Thursday Dec 17, 2009 #

Note
(rest day)

Wednesday Dec 16, 2009 #

Note
(rest day)

Hike with friends. 10 K.

Tuesday Dec 15, 2009 #

runing long 1:24:30 [2] 14.2 km (5:57 / km) +130m 5:41 / km
shoes: saucony Grid Excursion TR 4

Monday Dec 14, 2009 #

orienteering warm up/down 20:00 [2] *** 2.5 km (8:00 / km)
shoes: saucony Xodus

"Follow me" training, on the way to the training place.

orienteering intervals 22:30 [5] *** 3.25 km (6:55 / km)
shoes: saucony Xodus

Interval-O in Magary Manasha.
with Gil and dad.
1.250 km, 4 c- 6:45.
800 m, 4c- 8:20 (mistake).
1.2 km, 4c- 7:20 (i put the controls).

good training.

Sunday Dec 13, 2009 #

runing 17:00 [2] 3.0 km (5:40 / km)
shoes: saucony Grid Excursion TR 4

Evening jog.

Saturday Dec 12, 2009 #

orienteering 33:58 [5] 6.0 km (5:40 / km) +220m 4:47 / km

National team training camp in south Israel.
3.0 km +110 m' climb course full speed.
then the same course agine in easy run.
then the same course full speed (when you already know the course= just runing).
the first time- 17:20 min.
third time- 15:38 min.
whay means i lost 1:40 min on orienteering (in easy terrin).

orienteering intervals 19:00 [4] **** 3.0 km (6:20 / km)
spiked:15/15c shoes: saucony Xodus

PM- national team training camp.
Tel Azaka.
Interval- O. (3):
650 m- 4:19
950 m- 7:14
770 m- 5:20

in very complex terrin.

Friday Dec 11, 2009 #

runing 57:30 [2] 9.5 km (6:03 / km) +180m 5:32 / km
shoes: saucony Grid Excursion TR 4

with Guy. Modiain

Wednesday Dec 9, 2009 #

runing warm up/down 17:00 [1] 3.0 km (5:40 / km)

warm up and down.

runing intervals 13:56 [4] 4.0 km (3:29 / km)
shoes: saucony Grid Excursion TR 4


Intervals

1000x4:
*3:50
*3:25
*3:28
*3:13

On path with some mud. 10 m' climb.

Tuesday Dec 8, 2009 #

runing long 1:38:30 [2] 16.5 km (5:58 / km) +340m 5:25 / km
shoes: saucony Grid Excursion TR 4

pathes with some mud.

some long climbes

Monday Dec 7, 2009 #

Note
(rest day)

Sunday Dec 6, 2009 #

runing 35:32 [2] 5.8 km (6:08 / km) +70m 5:47 / km
shoes: saucony Grid Excursion TR 4


Easy run after yesterday comptition. Tefen.

Saturday Dec 5, 2009 #

orienteering race 2:03:31 [4] *** 14.2 km (8:42 / km) +740m 6:54 / km
spiked:120/120c shoes: saucony Xodus


A 120 control orienteering!!
14 km and 700 m climbe, in mount Gilboa- great map.
finished first with good race exapt some small mistakes it the begining .

tirrred..

Friday Dec 4, 2009 #

runing 27:00 [2]
shoes: saucony Grid Excursion TR 4

Evening Jog before tomorrow comptition

Thursday Dec 3, 2009 #

runing 28:15 [3] 5.2 km (5:26 / km) +50m 5:11 / km

hiking track.

Wednesday Dec 2, 2009 #

runing long 1:29:05 [3] 16.0 km (5:34 / km) +220m 5:13 / km

llong run from Karmieal to Gilon.
one bbiig hill- 1km, 180 m' up.

Tuesday Dec 1, 2009 #

runing warm up/down 23:30 [1] 4.0 km (5:53 / km)

warm up- down before and after the tempo

runing tempo 25:40 [4] 6.3 km (4:04 / km)

on filds track.
one way- 13 min'.
back- 12:40 min'.

good one!

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