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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: slauenstein

In the 7 days ending Jun 10, 2018:

activity # timemileskm+m
  running7 3:21:55 16.79(12:02) 27.02(7:28) 640
  Orienteering3 3:17:21 11.8(16:43) 19.0(10:23) 1066
  strength2 37:06
  Total8 7:16:22 28.59 46.01 1706
  [1-5]8 7:12:28

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MoTuWeThFrSaSu

Sunday Jun 10, 2018 #

10 AM

running warm up/down 19:59 intensity: (15:36 @1) + (1:29 @2) + (1:37 @3) + (1:17 @4) 1.86 km (10:44 / km) +175m 7:18 / km
ahr:126 max:171

Orienteering race 1:01:00 intensity: (1:17 @0) + (9:56 @1) + (15:24 @2) + (16:04 @3) + (11:09 @4) + (7:10 @5) 4.68 km (13:01 / km) +235m 10:25 / km
ahr:155 max:191

Saturday Jun 9, 2018 #

7 AM

strength 17:00 [1]

Core strength with the juniors before breakfast.
8 AM

running 20:44 intensity: (36 @1) + (2:56 @2) + (6:21 @3) + (6:52 @4) + (3:59 @5) 3.04 km (6:50 / km) +92m 5:56 / km
ahr:166 max:190

1 PM

running warm up/down 2:09 intensity: (9 @0) + (2:00 @1) 0.2 km (10:32 / km) +12m 8:09 / km
ahr:111 max:160

Orienteering race 1:38:18 intensity: (58 @0) + (13:27 @1) + (6:47 @2) + (16:59 @3) + (51:34 @4) + (8:33 @5) 9.98 km (9:51 / km) +612m 7:32 / km
ahr:164 max:193

Friday Jun 8, 2018 #

6 PM

running warm up/down 12:46 intensity: (21 @0) + (3:19 @1) + (2:39 @2) + (3:56 @3) + (1:53 @4) + (38 @5) 1.53 km (8:19 / km) +85m 6:31 / km
ahr:145 max:187

Orienteering race 38:03 intensity: (7:08 @1) + (51 @2) + (2:43 @3) + (11:59 @4) + (15:22 @5) 4.33 km (8:48 / km) +219m 7:01 / km
ahr:167 max:192

Thursday Jun 7, 2018 #

4 PM

running 22:05 intensity: (25 @0) + (5:31 @1) + (13:57 @2) + (2:08 @3) + (4 @4) 3.29 km (6:43 / km) +97m 5:51 / km
ahr:139 max:166

strength 20:06 intensity: (18:54 @1) + (13 @2) + (59 @3)
ahr:107 max:143

Wednesday Jun 6, 2018 #

6 PM

running 20:47 intensity: (3:44 @1) + (5:57 @2) + (7:22 @3) + (3:44 @4) 3.15 km (6:36 / km) +14m 6:27 / km
ahr:151 max:179

running 43:45 intensity: (3:46 @1) + (3:46 @2) + (2:31 @3) + (5:44 @4) + (27:58 @5) 7.64 km (5:43 / km) +7m 5:42 / km
ahr:172 max:208

Intervals with my juniors. Today everyone seemed to listen when I spoke... I guess yelling every once in a while is a good way to get their attention :-/
I stole this workout from OK Linné, since Sam did this a few weeks back and i thought it looked like fun.
10 x 1min with 30 sec break
10 x 40 sec with 20 sec break
10 x 30 sec with 15 sec break.

This was really tough. Man oh man! I stayed with Florence and Julianne, which I am pretty proud of, but I got a side stich during the last few 1min reps and I really suffered after that. Only when starting the 30sec intervals did I get a 2nd wind.
C • It is! 2

running 9:37 intensity: (1:07 @1) + (8:30 @2) 1.6 km (6:00 / km) +4m 5:56 / km
ahr:162 max:180

Tuesday Jun 5, 2018 #

7 PM

running 50:03 intensity: (44 @0) + (7:50 @1) + (18:31 @2) + (14:45 @3) + (8:13 @4) 4.69 km (10:40 / km) +154m 9:10 / km
ahr:137 max:191

Tuesday night orienteering training. I enjoyed the challenge of not having the trails on the map a lot, especially since I know the map well, this way you had to concentrate more and it made it more fun.
I guess I wasn't able to inspire my teenagers today with the same concept. I found 6 (!!) of them together in the forest walking and chatting, at least they were going to the controls, but man oh man was I angry. After giving a long speech in the middle of the forest I sent them home. I think I made my point.
C • Nice point! 1

Monday Jun 4, 2018 #

Note

Monday's are pretty hard to get any type of exercise in. Would have been in the mood to go run, which wasn't the case for most of last week. Too bad I couldn't, but Marc works long hours on Monday and I have Lena all day without babysitting possibility. Would have had to go running with her, but she needed a good nap in her bed, so that wasn't possible either.

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