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Attackpoint - performance and training tools for orienteering athletes

Training Log: JoLo

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:04:01 6.9(17:59) 11.1(11:10) 305
  Indoor2 2:00:00
  Warm Up/Cool Down2 1:37:00 5.34(18:09) 8.6(11:17)
  Night Orienteering1 1:20:00 4.04(19:48) 6.5(12:18) 150
  XC skiing1 1:10:00 6.21(11:16) 10.0(7:00) 100
  Strength1 37:00
  Stretching/Massages1 30:00
  Running1 18:00 2.61(6:54) 4.2(4:17)
  Total9 9:36:01 25.1 40.4 555
  [1-5]8 9:06:01
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TuWeThFrSaSuMo

Sunday Dec 17 #

2 PM

XC skiing 1:10:00 [2] 10.0 km (7:00 / km) +100m 6:40 / km
ahr:132 max:180 shoes: Alpina XC skiing

Rateče with Lara. Easy today. First few laps with her and then some hill session on my own. Much better technique than the last time - great!
(overall little bit more than 1,5h).

Saturday Dec 16 #

5 PM

Warm Up/Cool Down 20:00 [2] 1.0 km (20:00 / km)
shoes: VJ Iroc 2016

Some running and stretching exercise.

Orienteering 49:01 [4] 5.6 km (8:45 / km) +205m 7:24 / km
ahr:183 max:196 shoes: VJ Iroc 2016

ZL7 - night orienteering
Map =


Mean to take it easy, but Peter was pretty fast :)
CP1 straight is great :)
CP2 good, Peter had different CP so I was running alone,
CP3-5 good,
CP6 ran little bit around the green area, no big difference but 20s slower than Peter?
CP7 OK
CP8 Great, I so Peter was also running on this control and it was around 10s before me.
CP9 I caught him in the circle of CP9, he ran around the path from the cross road, I went straight from there.
CP10 he ran before me all the time, he also made a of 40s on this CP. Even he made a small mistake when he ran from the open area to path.
CP11 then we had forked controls, he had my CP15 firs, but forest was damaged a lot, lot's of fallen threes, so I came out on the path and then I went up to the CP, there I saw Peter running on CP12. (I lost more than a minute here!)
CP12-14 good, Peter made mistake on CP13 so I caught him.
CP15 good, he also ran around to CP15 and then on CP16 because this was faster. I had little crash before CP so I need to found my lamp on the ground and then go on.
CP16 OK
CP17 took different routechoice than Peter, he was I lost around 10s there.
CP18 good
CP19 also good, Peter was just to much before me, so I start to slowing down.
CP20-21 good
CP22 was really tricky CP, open area was full of fog so when I pass "river" I just couldn't so the "forest" 10m ahead me, but then I almost crashed into one three so I realised I'm on the right way :)
Finish I saw Peter running before me but he was to far so take it easy till finish

Great race! routechoice mistake to CP11 but overall good. Still need more power for snow and running skills in forest.
Thanks to "deklica za vse" for great course!

Results = http://www.orientacijska-zveza.si/index.php?id=43&...
Split times = http://www.orientacijska-zveza.si/index.php?id=69&...

Warm Up/Cool Down 16:00 [2] 2.1 km (7:37 / km)
ahr:153 max:170 shoes: VJ Iroc 2016

Running with Peter to picked up CP9 and back.

Friday Dec 15 #

Note
(rest day)

Thursday Dec 14 #

8 AM

Note

Sore throat in the morning :/
9 AM

Indoor 30:00 [3]

Basketball 4 vs. 4 - great game and hard game!
4 PM

Orienteering 1:15:00 [2] 5.5 km (13:38 / km) +100m 12:30 / km
ahr:119 max:164 shoes: VJ Bold 2017

Kids training
6 PM

Night Orienteering 1:20:00 [2] 6.5 km (12:18 / km) +150m 11:02 / km
ahr:124 max:177 shoes: VJ Bold 2017

Training with youth.

Wednesday Dec 13 #

2 PM

Warm Up/Cool Down 45:00 [3] 4.1 km (10:59 / km)
ahr:132 max:183 shoes: Nike LunarEpic Low Flyknit2

Running, stretching, drills.

Running 18:00 [5] 4.2 km (4:17 / km)
ahr:169 max:194 shoes: Nike zoom streak LT3

5x600m/2min on Kamnik stadium.
Times:
1 = 1:57
2 = 1:55
3 = 1:57
4 = 1:57
5 = 1:54

Warm Up/Cool Down 16:00 [1] 1.4 km (11:26 / km)
ahr:127 max:148 shoes: Nike zoom streak LT3

Jog around stadium.

Tuesday Dec 12 #

9 AM

Strength 37:00 [2]

School fitness 3x sets for legs.
Warm up - 7min bike
Set:
- adductor 15kg - 15x,
- quadriceps (extension) 10kg - 15x,
- gluteus medius 15kg - 15x,
- hamstrings 15kg (first set 20kg) - 15x
- quadriceps (legs press) 100kg - 20x
Cool down - 3min bike
7 PM

Indoor 1:30:00 [2]

Warn up, then loops exercises:
- rope 5,5,5,5
- forward roll, backward roll,
- handstand,
- pull ups on bar,
- swing on bar,
- jump on chest and forward roll,
- skipping rope.
10 PM

Stretching/Massages 30:00 [0]

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