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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  running10 3:18:29 13.28 21.37 118
  orienteering3 3:15:23 15.19(12:52) 24.45(7:59) 75891c
  Strength1 46:00
  Weight lifting1 45:00
  drills1 31:00
  biking1 10:00
  Total11 8:45:52 28.47 45.82 87691c

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

10 AM

running warm up/down 29:56 [2] 6.46 km (4:38 / km) +45m 4:29 / km
shoes: Adidas Boston 6 Aktiv

orienteering 10:06 [3] 2.31 km (4:22 / km) +17m 4:13 / km
shoes: Adidas Boston 6 Aktiv

Short sprint from wednesday but I didn't have time to do it then so I did it today.
map: http://mysport.fi/mysport/my-doma/show_map.php?use...
11 AM

running warm up/down 27:25 [2] 6.07 km (4:31 / km) +67m 4:17 / km
shoes: Adidas Boston 6 Aktiv

Saturday Nov 18, 2017 #

Note
(rest day)

Rest day, schedule full of work today and gotta be the DJ Women's national team game Finland vs. France.

Friday Nov 17, 2017 #

8 AM

running warm up/down 22:25 [2]
shoes: Vibram five fingers Orange pin

Strength 46:00 [2]
shoes: Vibram five fingers Orange pin

Core with small weights
9 AM

running warm up/down 15:23 [2]
shoes: Vibram five fingers Orange pin

Thursday Nov 16, 2017 #

8 AM

biking warm up/down 10:00 [1]
shoes: Vibram five fingers Orange pin

running warm up/down 15:00 [2]
shoes: Vibram five fingers Orange pin

Weight lifting 45:00 [3]
shoes: Adidas D Rose signature editio

Squats, one leg squats, deadlift, clean and bench press
9 AM

running warm up/down 15:00 [2]

Wednesday Nov 15, 2017 #

9 AM

orienteering 43:24 [2] *** 5.35 km (8:07 / km) +171m 7:00 / km
17c shoes: Adidas Terrex Agravic

A very cold morning 50miles north from Helsinki, in the middle of nowhere and already some snow on the ground. 29 degrees Fahrenheit so freezing. I tried to make the most out of it despite the cold weather. I was the first to go into the forest so everything was still cold and wet. Still, I convinced myself to do the training, keep doing the process... I actually took a short stop at number 1 just to make a short visualitation of a race just to get in the mood. After that it was just pure consentration!
Map: http://www.mysport.fi/mysport/my-doma/show_map.php...
C • Use Celcius 4

orienteering intervals 4:36 [4] *** 0.79 km (5:49 / km) +24m 5:03 / km
5c shoes: Adidas Terrex Agravic

A short micro-o at the end of the training, full speed.
map: http://www.mysport.fi/mysport/my-doma/show_map.php...
10 AM

running warm up/down 11:09 [1] 1.97 km (5:40 / km) +6m 5:34 / km
shoes: Adidas Terrex Agravic

cool down

Tuesday Nov 14, 2017 #

9 AM

running warm up/down 13:11 [2] 2.38 km (5:32 / km)
shoes: Adidas Adizero Boost 2.0 viole

drills (running technique) 31:00 [2]
shoes: Adidas Adizero Boost 2.0 viole

running intervals 25:00 [4]
shoes: Adidas Adizero Boost 2.0 viole

Short intervals:
4 x 30m + 30m uphill, 1,5min rest
5min rest
4 x 60m, 1,5min rest

running warm up/down 11:00 [1] 2.06 km (5:20 / km)
shoes: Adidas Adizero Boost 2.0 viole

Monday Nov 13, 2017 #

9 AM

running warm up/down 6:00 [2] 1.2 km (5:00 / km)
shoes: Adidas Terrex Agravic

orienteering long 2:17:17 [2] *** 16.0 km (8:35 / km) +546m 7:20 / km
69c shoes: Adidas Terrex Agravic

Finland 100 orienteering. A map in the shape of Finland, 100 controls, each representing a city/small town. The actual event was on Sunday but as I was at work I did it now on Monday. My plan was to go all the way to 100, but I was too cold so I finished from control 69. A lot of good attacks to the control but also a few mistakes..
Map: http://mysport.fi/mysport/my-doma/show_map.php?use...
11 AM

running warm up/down 7:00 [1] 1.23 km (5:41 / km)
shoes: Adidas Terrex Agravic

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