Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: eransegal

In the 31 days ending Jan 31, 2010:

activity

time

miles

runing

18:32:58

129.37

(8:36)

208.2

(5:21)

1890

orienteering

8:20:14

41.57

(12:02)

66.9

(7:29)

1175

151 /

151c

100%

Total

26:53:12

170.94

(9:26)

275.1

(5:52)

3065

151 /

151c

100%

2:10

0:00

» now

Sunday Jan 31, 2010 #

runing warm up/down 12:00 [1] 2.0 km (6:00 / km)

runing long 1:17:40 [4] 16.5 km (4:42 / km) +310m 4:18 / km
shoes: saucony Xodus

Long run in Tefen in medium+ pace.
Trail & hiking path.

Saturday Jan 30, 2010 #

8 AM

orienteering race 12:41 [5] *** 1.8 km (7:03 / km) +95m 5:35 / km
spiked:17/17c shoes: saucony Xodus

Sprint test race of the National team. Slow terrain.
good orienteering for me.

11 AM

orienteering 26:40 [5] 3.6 km (7:24 / km)

National team training.
Mass start with split controls. Made some mistakes of 20- 30 sec'.
Fast tempo in hard terrain.

10 PM

orienteering 27:20 [3] 3.3 km (8:17 / km)

National team training.
"Line training"

Friday Jan 29, 2010 #

orienteering intervals 12:00 [5] 2.5 km (4:48 / km)

some one legs sprint orienteering interval. In couples- comptition.
Bit HaShita.

orienteering 9:57 [4] *** 1.6 km (6:13 / km)
spiked:18/18c

Sprint course with some water- runing.. funy.

Thursday Jan 28, 2010 #

runing warm up/down 22:00 [1] 4.0 km (5:30 / km)

Warm up +down.

runing tempo 24:40 [3] 6.2 km (3:59 / km) +50m 3:49 / km
(injured) shoes: saucony Xodus

Tempo in Karmial. Start good but somewhere in the 15th min began some pain inside the lower part of my legs, so the pace got slower and after 10 minutes I stopped

Wednesday Jan 27, 2010 #

orienteering 25:30 [3] 3.1 km (8:14 / km)

Checking the school orienteering course.

Tuesday Jan 26, 2010 #

runing long 1:26:00 [2] 15.5 km (5:33 / km) +325m 5:01 / km

Long- easy run in Tefen.

Monday Jan 25, 2010 #

Note
(rest day)

Sunday Jan 24, 2010 #

runing 52:20 [2] 10.2 km (5:08 / km)

Easy run. Terrain.

Saturday Jan 23, 2010 #

orienteering race 56:35 [5] *** 7.3 km (7:45 / km) +250m 6:37 / km
spiked:21/21c shoes: saucony Xodus

National league comptition in Nativ HaLamed Hay. Finished second.

runing warm up/down 20:00 [1] 3.0 km (6:40 / km)

Warm up

Friday Jan 22, 2010 #

Note
(rest day)

Thursday Jan 21, 2010 #

runing long 1:31:00 [2] 15.5 km (5:52 / km) +270m 5:24 / km
shoes: saucony Grid Excursion TR 4

Long run, easy tempo. terrain.
muddddy!

Wednesday Jan 20, 2010 #

runing warm up/down 15:00 [1] 2.5 km (6:00 / km)

Warm up

orienteering 12:38 [5] *** 2.3 km (5:30 / km)
spiked:15/15c shoes: saucony Grid Excursion TR 4

Sprint course in Vingate. some route choice.

runing intervals 30:00 [5] 4.0 km (7:30 / km)
shoes: saucony Grid Excursion TR 4

Interval in stadium with Guy.
400X8 in 1:10-1:13 min'. Off evry 2:40.
200X4 in 31-33 sec'. Off evry 2:30.

fast training.

orienteering 42:30 [2] * 4.5 km (9:27 / km)
spiked:10/10c

After the interval.
Joging with aerial photograph with simple course in Yakom.

Tuesday Jan 19, 2010 #

runing long 1:14:30 [2] 12.8 km (5:49 / km) +175m 5:27 / km
shoes: saucony Grid Excursion TR 4

Long run- easy tempo. Terrain.

Sunday Jan 17, 2010 #

runing warm up/down 10:00 [1] 2.0 km (5:00 / km)

runing long 1:24:00 [4] 17.8 km (4:43 / km) +270m 4:23 / km
shoes: saucony Grid Excursion TR 4

Long run in Tefen. good pace.

Saturday Jan 16, 2010 #

runing hills 14:00 [4] 2.5 km (5:36 / km)

Up hills sprints with a friend.
25 sec' X 12.
walking down.

runing warm up/down 12:00 [1] 2.0 km (6:00 / km)

Warm up.

Friday Jan 15, 2010 #

runing long 1:21:00 [2] 14.5 km (5:35 / km) +230m 5:11 / km

Runing from Karmial to Moran and back.
In moran i did short orienteering of 14 minutes.

orienteering 14:00 [3] **** 1.3 km (10:46 / km)
spiked:9/9c

1.3 km orienteering in complex area, Moran. (Olive trees).

Thursday Jan 14, 2010 #

runing 34:40 [2] 6.8 km (5:06 / km)

Joging in HaYarkon Park.

Wednesday Jan 13, 2010 #

Note

Hiking in the desert. 5 km.

Tuesday Jan 12, 2010 #

Note

Hiking in the desert. 14 km.

Monday Jan 11, 2010 #

Note

Hiking in the desert. 12 km.

Sunday Jan 10, 2010 #

runing 30:00 [2] 5.0 km (6:00 / km)

Desert runing.

Saturday Jan 9, 2010 #

10 AM

orienteering race 52:45 [5] *** 8.8 km (6:00 / km) +90m 5:42 / km
spiked:25/25c shoes: saucony Xodus

National league comptition in Moran.
good race for me, fast runing and orienteering mistakes of less then a minute.

4 PM

runing 31:00 [2] 5.5 km (5:38 / km)

Evening jog.

Friday Jan 8, 2010 #

runing 35:00 [3] 6.5 km (5:23 / km)

Easy run in Tuval.

Thursday Jan 7, 2010 #

runing warm up/down 15:00 [1] 2.0 km (7:30 / km)

Before the race.

runing race 39:13 [5] 10.0 km (3:55 / km)
shoes: saucony Grid Excursion TR 4

10 Kilometers race in Tiberias = 39:13.

first 5 km- 19:50
second 5 km- 19:23.

crowdedness all over the race specially at the start.
poor result..

Wednesday Jan 6, 2010 #

runing long 1:14:35 [2] 13.5 km (5:31 / km) +260m 5:02 / km
shoes: saucony Grid Excursion TR 4

long run in Karmial

Tuesday Jan 5, 2010 #

runing 31:20 [3] 6.1 km (5:08 / km)
shoes: saucony Grid Excursion TR 4

med- run on hiking trail

Monday Jan 4, 2010 #

runing 50:00 [4] 10.0 km (5:00 / km)

יום סיירות

Sunday Jan 3, 2010 #

runing 36:00 [2] 6.8 km (5:18 / km)

joging with the swede

Saturday Jan 2, 2010 #

runing warm up/down 15:00 [1] 2.5 km (6:00 / km)

orienteering race 44:32 [4] 6.2 km (7:11 / km) +180m 6:16 / km
shoes: saucony Xodus

Local comptition in Lavy forest. Finished first.

orienteering (line) 48:00 [2] 6.0 km (8:00 / km)
shoes: saucony Xodus

Follow the line training in coupls. I ran with Alexay.

Friday Jan 1, 2010 #

runing warm up/down 15:00 [3] 2.5 km (6:00 / km)

orienteering long 1:27:16 [4] *** 11.6 km (7:31 / km) +560m 6:04 / km
spiked:36/36c shoes: saucony Xodus

The first training in the national team training camp in Ein Zitim.
I ran o.k with 2 mistake of 1 minute. but my speed wasn't the best.

Fall down to the 12 control and break my lovely Silva :(.

orienteering 19:30 [2] **** 2.1 km (9:17 / km)
shoes: saucony Xodus

Technical training in Ein Zitim south. Lots of stones= difficult to run.

orienteering 8:20 [2] 0.9 km (9:16 / km)
shoes: saucony Xodus

3rd training in the camp- very short and slowly.

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