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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 7 days ending Mar 18, 2012:

activity # timemileskm+m
  running3 1:56:31 8.43 13.57 286
  inline2 1:40:54 16.4(9.8/h) 26.4(15.7/h) 53
  orienteering1 56:20 3.84(14:39) 6.19(9:06) 268
  swimming1 35:00 0.75(46:56) 1.2(29:10)
  strength1 25:00
  Total5 5:33:45 29.42 47.35 607
  [1-5]5 5:32:51
averages - sleep:8.2

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MoTuWeThFrSaSu

Sunday Mar 18, 2012 #

Note
slept:10.0 (injured)

Hurting left pelvis. Felt it before friday but at the end of the race it really started to hurt.
Had planned to not do much the 2 weeks before easter. Will start this now instead.

Friday Mar 16, 2012 #

8 PM

orienteering race 56:20 intensity: (4:19 @2) + (21:44 @3) + (20:09 @4) + (10:08 @5) 6.19 km (9:06 / km) +268m 7:29 / km
ahr:165 max:178 slept:6.5 shoes: VJ Integrator

Norska night-O Hubenwald. Nice course and forest.
Effectiv time: 1:02:06 (for more distance) - started the watch late
Started with race speed, but after half an hour had problems with my pelvis and reduced the pace.
Didn't find a flow. Lots of stop and go, not ahead with reading the map. But: no bigger mistakes because I did the stops.

running warm up/down 30:00 [2]

Wednesday Mar 14, 2012 #

9 AM

swimming 35:00 [2] 1.2 km (29:10 / km)
slept:9.0

5 PM

inline 1:01:24 intensity: (15:58 @1) + (43:18 @2) + (2:08 @3) 16.25 km (15.9 kph) +53m
ahr:135 max:159 shoes: Inlines rollerblade

Tuesday Mar 13, 2012 #

7 PM

running 1:13:44 intensity: (54 @0) + (4:29 @1) + (53:48 @2) + (14:33 @3) 11.27 km (6:33 / km) +220m 5:58 / km
ahr:142 max:163 slept:8.0 shoes: Asics schwarz

With Fränä and Thömu
C • Nationaler 1. 5

strength (core) 25:00 [1]

@home

Monday Mar 12, 2012 #

6 PM

inline 39:30 intensity: (3:59 @1) + (32:31 @2) + (3:00 @3) 10.15 km (15.4 kph)
ahr:140 max:159 slept:7.5 shoes: Inlines rollerblade

Inline-part of the training
the attached file is for the 39:30 inline and 12:47 running
one fast loop: 750m in 2:16 -> 3:00/k

running 12:47 intensity: (10:00 @3) + (2:47 @4) 2.3 km (5:33 / km) +66m 4:52 / km
ahr:155 max:167 shoes: Asics Blackhawk

Wanted to see how the change feels from inline to running

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