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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lilicob

In the 7 days ending May 31, 2020:

activity # timemileskm+m
  orienteering4 4:22:03 21.79(12:02) 35.06(7:28) 496
  recovery3 3:50:00
  cycling2 2:19:01 27.37(11.8/h) 44.04(19.0/h) 20
  running4 2:13:27 14.08(9:29) 22.66(5:53) 150
  stretching3 1:00:00
  gym1 1:00:00
  Total15 14:44:31 63.23 101.76 666
  [1-5]12 12:14:31

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MoTuWeThFrSaSu

Sunday May 31, 2020 #

9 AM

orienteering warm up/down 14:20 [1] 2.64 km (5:26 / km) +112m 4:29 / km

orienteering 1:09:51 [3] 6.57 km (10:38 / km) +140m 9:36 / km
ahr:147 max:175

6 PM

stretching 20:00 [0]

7 PM

recovery (foam rolling) 35:00 [0]

Saturday May 30, 2020 #

10 AM

orienteering warm up/down 16:31 [1] 3.2 km (5:10 / km) +14m 5:03 / km

orienteering 12:19 [3] 1.48 km (8:19 / km) +46m 7:12 / km

orienteering 20:24 [3] 1.77 km (11:32 / km) +44m 10:15 / km

orienteering 12:19 [3] 1.48 km (8:19 / km) +46m 7:12 / km

orienteering 10:03 [3] 1.78 km (5:39 / km) +9m 5:30 / km

4 short courses, but i think i forgot to measure the last one
3 PM

orienteering warm up/down 13:02 [1] 2.22 km (5:52 / km) +11m 5:44 / km

orienteering 39:59 [3] 5.08 km (7:52 / km) +57m 7:27 / km
ahr:152 max:181

middle for afternoon. was quite good.

Friday May 29, 2020 #

4 PM

running 16:03 [1] 3.0 km (5:21 / km)

running (strides) 6:43 [3] 1.17 km (5:44 / km)

Thursday May 28, 2020 #

4 PM

running warm up/down 12:40 [1] 2.62 km (4:50 / km)

running warm up/down (strides) 9:29 [3] 1.44 km (6:35 / km)

running intervals 24:10 [5] 4.71 km (5:08 / km)
ahr:138 max:180

3x1000 with 5 min breaks.
my times: 3.45, 3.39, 3.36.
not bad, but i wanted the last one to be faster.
5 PM

running warm up/down 4:08 [1] 0.56 km (7:23 / km)

stretching 20:00 [0]

Wednesday May 27, 2020 #

10 AM

recovery (Bowen- therapy) 2:00:00 [3]

1 PM

cycling 1:19:57 [1] 28.47 km (21.4 kph)

this happens when i have to go through the city 2x a day :D
5 PM

running warm up/down 17:37 [1] 3.09 km (5:42 / km)

running hills 42:37 [4] 6.07 km (7:01 / km) +150m 6:15 / km
ahr:127 max:172

the usual Vértó 3 times (800medium, 4 uphills) and 1000 at the end did only in medium pace this time.
my times: 3.16. 21, 22, 22, 21, 3.16, 22, 23, 22, 21, 3.22, 22, 22, 22, 22, and the medium 1000 is 3.51.

Tuesday May 26, 2020 #

4 PM

orienteering warm up/down 10:25 [1] 2.16 km (4:49 / km)

orienteering warm up/down (strides) 7:11 [3] 0.83 km (8:39 / km)

orienteering 22:16 [3] 4.06 km (5:29 / km) +17m 5:22 / km
ahr:163 max:183

Sprint-o. Memory course in pairs.

orienteering 5:03 [3] 1.13 km (4:28 / km)
ahr:141 max:166

Shorter memo

orienteering warm up/down 8:20 [1] 0.66 km (12:38 / km)

6 PM

stretching 20:00 [3]

Monday May 25, 2020 #

10 AM

recovery (massage) 1:15:00 [0]

3 PM

cycling 59:04 [1] 15.57 km (15.8 kph) +20m

gym 1:00:00 [1]

some exercises and stretching. good old friend, pain in the foot came back :(

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