Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Erik

In the 7 days ending Nov 9, 2014:

activity

time

miles

Running-normal

2:50:25

21.63

(7:53)

34.81

(4:54)

390

Strength

1:00:00

Orienteering-easy

47:40

4.65

(10:15)

7.48

(6:22)

14c

Cycling

45:00

Running-intensive

16:40

2.98

(5:35)

4.8

(3:28)

Total

5:39:45

29.26

47.09

470

14c

1:49

0:00

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Sunday Nov 9, 2014 #

Running-normal (Regenerationsdauerlauf) 30:00 [1] 5.0 km (6:00 / km) +150m 5:13 / km
shoes: brooks ghost 6

Saturday Nov 8, 2014 #

Cycling warm up/down (Fahrt zur OL-Karte) 45:00 [3] +80m

20 km

Running-normal warm up/down 16:40 [3] 3.6 km (4:38 / km)
shoes: Inov-8 X-Talon 212

Orienteering-easy (Kompasstraining) 47:40 [3] ** 7.48 km (6:22 / km)
14c shoes: Inov-8 X-Talon 212

Kompasstraining auf 12 Jahre alten Karte

Friday Nov 7, 2014 #

Running-normal (DL1) 51:32 [3] 10.8 km (4:46 / km) +50m 4:40 / km
shoes: brooks ghost 6

Thursday Nov 6, 2014 #

Running-normal warm up/down 27:41 [4] 6.0 km (4:37 / km) +50m 4:26 / km
shoes: brooks ghost 6

Running-intensive intervals (4 x 1200 m Intervalle) 16:40 [5] 4.8 km (3:28 / km)
shoes: brooks ghost 6

4 x 1200 m auf der Bahn
4:08' - 4:12'; Pause 90''

Strength (Stabi, Koord. und Kraft) 1:00:00 [3]

Medizinball, Kräftigung der Füße, Kraftkreis

Tuesday Nov 4, 2014 #

Running-normal 44:32 [4] 9.41 km (4:44 / km) +140m 4:24 / km
shoes: brooks ghost 6

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