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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carl006

In the 7 days ending Aug 21, 2016:

activity # timemileskm+m
  GYM3 6:00:00
  Orienteering1 2:34:18 4.85(31:50) 7.8(19:47) 450
  Road Running1 13:00 1.93(6:45) 3.1(4:12) 100
  Total5 8:47:18 6.77 10.9 550

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Sunday Aug 21, 2016 #

Orienteering race (Rocky Valley) 2:34:18 [3] 7.8 km (19:47 / km) +450m 15:21 / km
ahr:167 max:210 shoes: Solomans S-LAB feelcross 3

This event navigation wise was a great race. Had a clean accurate race didn't make an mistakes navigation wise.

I wasn't prepared for a very physical race. The terrain was only run able in certain areas which made things slow.

As well as the climb was a lot more than it said.

Technically it was a good race, but on a time and speed wise it wasn't to great.

Friday Aug 19, 2016 #

GYM 2:00:00 [3]
shoes: Inov8 F-Lite 195

Warm up 1km run fast pace (4min/km)

Super Circuit
Strength Circuit, start of doing stairs then head to machine. With doing stairs in between each machine (12 machines).

Rotation
Squat jumps. 5 sets of 5
Starting at 1,5m height

Squats with 20kg kettle bell

Core.
1 sets of 20 reps normal sit ups on sit up bench.
3 sets of 20 reps core leg lifts with straight legs
2 sets of 20 reps core leg lifts bent knees, lifting knees up to my chest.

400km run (5min/km pace)

Rolled out muscles
10 Sunsolutes

Thursday Aug 18, 2016 #

Road Running 13:00 [3] 3.1 km (4:12 / km) +100m 3:37 / km
ahr:193 max:211 shoes: Inov8 F-Lite 195

Wednesday Aug 17, 2016 #

GYM 2:00:00 [3]
shoes: Inov8 F-Lite 195

Warm up 2km run fast pace (4min/km)

Strength Circuit, start of doing stairs then head to machine. With doing stairs in between each machine (12 machines).

Squat jumps. 5 sets of 5
Starting at 1m height
Ending off on set 5 at 1,5m (there about)

Core.
1 set of 10 reps with 2kg medicine ball. Doing sit up catching ball the doing sit up with the ball and throwing it back.
1 set of 10 reps with 10kg weight. Sit ups with a weight on your stomach making it harder work.
1 set of 15 reps with 5kg weight.
3 sets of 20 reps normal sit ups on sit up bench.

1km run (5min/km pace)

Monday Aug 15, 2016 #

GYM 2:00:00 [3]
shoes: Inov8 F-Lite 195

Warm up 1km run.

Strength Circuit, start of doing stairs then head to machine. With doing stairs in between each machine (12 machines).

Squats with weight. 5 sets of 10
Set 1-3 50kg
Set 4-5 70kg

1km swim

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