Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: orienteeringTim

In the 7 days ending Jul 14, 2007:

activity

time

miles

technical

1:29:02

4.21

(21:10)

6.77

(13:09)

285

52c

running

58:12

7.15

(8:09)

11.5

(5:04)

Total

2:27:14

11.35

(12:58)

18.27

(8:04)

285

52c

averages - sleep:6.1 rhr:3

1:19

0:00

» now

Saturday Jul 14, 2007 #

Note
rhr:4 slept:3.0 (injured)

x-c run training skipped as my thumb sprain...

hv a good nap... recover so much...

Friday Jul 13, 2007 #

Note
slept:11.5 (injured)

the wound is recovered a lot... but still have a little bit effect i think...
have not slept so long like this for a long time... feel so good...

tomorrow x-c run... just hea la... = ="

Thursday Jul 12, 2007 #

running (tempo run(...?!)) 22:44 [4] 4.8 km (4:44 / km)
rhr:1 slept:7.0 (injured) shoes: New Balance RC135FR

All China Championship squad training
tempo run(...?!) @ Hammer Hill Road Sports Ground @ 1900
warm up: [2laps(lane8)]　4'09"　[0.9km]
tempo run(...?!) [jog(70%)x3laps+tempo(85%)x6laps+jog(65%)x3laps(lane1/2)]
>1　1'55"
>2　2'08"
>3　2'09"
>4　1'41"
>5　1'45"
>6　1'46"
>7　1'44"
>8　1'48"
>9　1'41"
>10　2'12"
>11　1'59"
>12　1'51"
tempo run(...?!) total:　22'44"　[4.8km]
cool down: [2laps(lane8)]　4'45"　[0.9km]
total:　31'38"　[6.6km]

meaningless training...?! i think so...

running warm up/down (warm up) 4:09 [3] 0.9 km (4:37 / km)
(injured) shoes: New Balance RC135FR

running warm up/down (cool down) 4:45 [3] 0.9 km (5:17 / km)
(injured) shoes: New Balance RC135FR

Wednesday Jul 11, 2007 #

technical tempo (park OL (100m-OL)) 4:26 [5] ** 0.5 km (8:52 / km)
15c rhr:2 slept:4.0 (injured) shoes: Mizuno

SOC training
park OL (100m-OL) @ Kowloon Park @ 1900
warm up[soc→kln park]
100m-OL [500m/15cp x2]
>1　4'26"
>2　5'15"
100m-OL total:　9'41"　[1km]
total:　9'41"　[1km]

least distance in one training in my career... but high intensity and actually helpful to quick map reading, route choice and response...
the quality is much better than yesterday...

technical tempo (park OL (100m-OL)) 5:15 [5] ** 0.5 km (10:30 / km)
15c (injured) shoes: Mizuno

Tuesday Jul 10, 2007 #

running intervals (200m-200m interval) 21:19 [5] 4.0 km (5:20 / km)
rhr:3.5 slept:5.0 (injured) shoes: New Balance RC135FR

All China Championship squad training
200m-200m interval @ Hammer Hill Road Sports Ground @ 1900
warm up: [2laps(lane8)]　5'15"　[0.9km]
200m-200m interval [(200m tempo + 200m jog) x10]
>1　33"+1'16"
>2　35"+1'27"
>3　37"+1'29"
>4　35"+1'37"
>5　33"+1'36"
>6　37"+1'38"
>7　37"+1'34"
>8　38"+1'36"
>9　39"+1'27"
>10　37"+1'27"
interval total:　21'19"　[4km]
total:　26'34"　[4.9km]

hot... very hea...
4.9km... what a lowest distance in my training... = ="

running warm up/down (warm up) 5:15 [2] 0.9 km (5:50 / km)
(injured) shoes: New Balance RC135FR

Monday Jul 9, 2007 #

Note
rhr:3 slept:7.5 (injured) (rest day)

having an-hour-massage in morning...
many problems are found... especially lower back and L leg...
much relaxing after that... but still need to have the follow-up treatment later...

Sunday Jul 8, 2007 #

technical (sprint) 21:50 [4] **** 1.4 km (15:36 / km) +90m 11:48 / km
8c slept:4.5 (injured) shoes: VJ Integration

All China Championship squad training
technical (sprint+x-c long) @ Sai Kung Wan Tsai @ 1015
sprint 1.4km/90m/8cp
sprint total:　21'50"　[1.4km/90m/8cp]
x-c long 4.37km/195m/14cp
>1>2　9'43"
>3　8'24"
>4　5'03"
>5　2'26"
>6>7>8　9'08"
>9　5'04"
>10　2'04"
>11　1'19"
>12　2'53"
>13　6'21"
>14　3'13"
>F　1'46"
x-c long total:　57'31"　[4.37km/195m/14cp]
total:　79'21"　[5.77km/285m/22cp]

very tired...

technical (x-c long) 57:31 [4] ***** 4.37 km (13:10 / km) +195m 10:46 / km
14c (injured) shoes: VJ Integration

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