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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: annanisi

In the 30 days ending Sep 30, 2022:

activity # timemileskm+m
  Orienteering13 12:34:51 56.92(13:16) 91.6(8:14) 2600
  Running20 9:16:59 51.46 82.81 2138
  Strength15 5:56:00
  Yoga/Mobility8 3:40:00
  Rec4 57:30 1.8 2.9 200
  Alternative1 50:00
  Total34 33:15:20 110.18 177.31 4938

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Friday Sep 30, 2022 #

Orienteering 1:00:00 [1] 6.0 km (10:00 / km)
shoes: VJ Bold X

WU+Model

Thursday Sep 29, 2022 #

Yoga/Mobility 30:00 [1]

feeling healthy again

Wednesday Sep 28, 2022 #

Running 49:18 [1] 7.29 km (6:46 / km) +225m 5:52 / km
shoes: VJ Ultra

Tuesday Sep 27, 2022 #

Yoga/Mobility 30:00 [1]

Note
(sick)

ill again..?

Monday Sep 26, 2022 #

Note
(rest day)

Sunday Sep 25, 2022 #

Strength warm up/down 10:00 [1]

Running warm up/down 14:00 [1] 1.5 km (9:20 / km) +40m 8:14 / km

Orienteering race 1:43:00 [4] 14.23 km (7:14 / km) +743m 5:44 / km
shoes: VJ Bold X

long long steep long
had a good speed but didn't push to my limits, not to risk anything after this week and before the World Cup in Davos.

Saturday Sep 24, 2022 #

Running 6:00 [1] 1.0 km (6:00 / km)
shoes: Asics Gel-Ds Trainer 26

collecting #beactive controls

Friday Sep 23, 2022 #

Strength (ankles ) 35:00 [1]

Running 50:00 [1] 7.42 km (6:44 / km) +201m 5:56 / km
shoes: VJ Ultra

Note

got some mild signs of cold symptoms this week (not a surprise after last weeks wet, tough &cold camp) So took it easy + some vitamins to stay on the safe side. Let's hope I won.

Thursday Sep 22, 2022 #

Note
(sick) (rest day)

Wednesday Sep 21, 2022 #

Yoga/Mobility 30:00 [1]

Strength 10:00 [1]

Note
(sick)

Tuesday Sep 20, 2022 #

3 PM

Running 52:00 [1] 8.8 km (5:55 / km) +150m 5:27 / km
shoes: Asics Gel-Ds Trainer 26

to and from training with the kids

Monday Sep 19, 2022 #

Note
(rest day)

Sunday Sep 18, 2022 #

10 AM

Strength warm up/down 15:00 [1]

Running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: VJ Bold X

Orienteering intervals 36:00 [3] 4.3 km (8:22 / km)
shoes: VJ Bold X

x 7
freeezing

Rec intervals 30:00 [1] 2.0 km (15:00 / km) +200m 10:00 / km
shoes: VJ Bold X

Saturday Sep 17, 2022 #

10 AM

Running warm up/down 27:00 [1] 3.0 km (9:00 / km) +240m 6:26 / km
shoes: VJ Bold X

Strength warm up/down 7:00 [1]

Orienteering intervals 46:00 [3] 5.8 km (7:56 / km) +130m 7:08 / km
shoes: VJ Bold X

x 3

Rec intervals 5:00 [1]

4 PM

Orienteering 1:30:00 [1] 9.0 km (10:00 / km) +180m 9:05 / km
shoes: VJ Grasshopper

Relocation with Carina

Strength warm up/down 15:00 [1]

Friday Sep 16, 2022 #

9 AM

Strength warm up/down 15:00 [1]

Running warm up/down 15:00 [1] 1.6 km (9:22 / km) +117m 6:52 / km
shoes: VJ Bold X

Orienteering 25:00 [3] 2.71 km (9:14 / km) +50m 8:27 / km
shoes: VJ Bold X

Middle Q
11 AM

Strength warm up/down 15:00 [1]

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: VJ Bold X

Orienteering 40:00 [3] 4.15 km (9:38 / km) +133m 8:18 / km
shoes: VJ Bold X

Middle F
4 PM

Yoga/Mobility 50:00 [1]

Thursday Sep 15, 2022 #

10 AM

Strength warm up/down 17:00 [1]

Running warm up/down 15:00 [1] 1.5 km (10:00 / km) +90m 7:42 / km
shoes: VJ Grasshopper

Orienteering 1:25:00 [1] 8.0 km (10:38 / km) +130m 9:50 / km
shoes: VJ Grasshopper

compass
4 PM

Strength warm up/down 15:00 [1]

Running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: VJ Grasshopper

Orienteering 1:13:00 [1] 6.5 km (11:14 / km) +170m 9:56 / km
shoes: VJ Grasshopper

contours

Wednesday Sep 14, 2022 #

6 PM

Running 35:00 [1] 6.29 km (5:34 / km) +112m 5:07 / km

Harrachov

Yoga/Mobility 15:00 [1]

Tuesday Sep 13, 2022 #

12 PM

Running 18:00 [1] 3.0 km (6:00 / km) +70m 5:22 / km
shoes: Asics Gel-Ds Trainer 26

8 PM

Strength 45:00 [1]

Yoga/Mobility 15:00 [1]

Monday Sep 12, 2022 #

Alternative (cycling) 50:00 [1]

recovery ride was the plan...Glycogen level seemed to be too low for that. :D had to stop at the supermarket and buy some candy before the final climb back home.

Sunday Sep 11, 2022 #

Running warm up/down 30:00 [1] 4.4 km (6:49 / km) +70m 6:19 / km
shoes: VJ Bold X

Orienteering race 41:51 [4] 6.0 km (6:59 / km) +300m 5:35 / km
shoes: VJ Bold X

Austria Cup Middle distance.
Hard to keep focus in the beginning, had to pee during the race and made a mistake after that. So not optimal but 3rd place.

Saturday Sep 10, 2022 #

Running warm up/down 25:00 [1] 3.0 km (8:20 / km)
shoes: VJ Bold X

Orienteering race 1:36:00 [4] 14.21 km (6:45 / km) +604m 5:34 / km
shoes: VJ Bold X

Austrian Long Champs 4th (+7:47)
Felt tired already before the start...but had World Cup Finals in sight so tried to fight all the way. Happy I was not too far behind considering how bad I felt.

Friday Sep 9, 2022 #

Running 45:00 [1] 7.29 km (6:10 / km) +121m 5:42 / km
shoes: Asics Gel-Ds Trainer 26

Thursday Sep 8, 2022 #

Yoga/Mobility 20:00 [1]

Oh no. :( God save the …king?!

Wednesday Sep 7, 2022 #

4 PM

Orienteering 35:00 [1] 5.0 km (7:00 / km) +160m 6:02 / km
shoes: VJ Irock 2

a little bit of orienteering
9 PM

Strength (weights) 30:00 [1]

Tuesday Sep 6, 2022 #

5 PM

Running warm up/down 28:00 [1] 4.0 km (7:00 / km) +135m 5:59 / km
shoes: VJ Irock 2

Running intervals 5:00 [3] 1.0 km (5:00 / km) +150m 2:51 / km
shoes: VJ Irock 2

10x30" hill reps

Rec intervals 13:30 [1] 0.9 km (15:00 / km)
shoes: VJ Irock 2

90'' Walk/jog down rec
9 PM

Yoga/Mobility 30:00 [1]

Monday Sep 5, 2022 #

11 AM

Running 1:10:00 [1] 10.57 km (6:37 / km) +277m 5:51 / km
shoes: VJ Ultra

7 PM

Strength 1:00:00 [1]

Sunday Sep 4, 2022 #

Running 27:22 [1] 4.24 km (6:27 / km) +140m 5:32 / km
shoes: VJ Ultra

feeling sleepy all day. short run just to wake up my body

Saturday Sep 3, 2022 #

Note
(rest day)

needed!

Friday Sep 2, 2022 #

Strength 1:00:00 [1]

warm up + strength training

Thursday Sep 1, 2022 #

Running warm up/down 6:04 [1]
shoes: Adizero Adios 4

Strength warm up/down (drills) 7:00 [1]
shoes: Adizero Adios 4

Orienteering intervals 24:00 [4] 5.7 km (4:13 / km)
shoes: Adizero Adios 4

4 long sprint ints

Rec intervals 9:00 [1]

Running warm up/down 4:15 [1] 0.61 km (6:58 / km)
shoes: Adizero Adios 4

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