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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: div

In the 7 days ending Jun 25, 2005:

activity # timemileskm+m
  Orienteering2 4:05:14 12.37(19:50) 19.9(12:19) 49519 /36c52%
  Easy run6 3:40:52 23.61(9:21) 38.0(5:49) 305
  Stretching5 40:00
  Medium Pace Run1 20:45 2.98(6:57) 4.8(4:19)
  Strength2 15:00
  R run1 1:00 0.25(4:01) 0.4(2:30)
  Total7 9:02:51 39.21 63.1 80019 /36c52%
averages - sleep:7.5 weight:79.5kg

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Saturday Jun 25, 2005 #

Orienteering race 2:23:14 [4] *** 12.0 km (11:56 / km) +150m 11:14 / km
spiked:5/17c shoes: Adidas Predator TRX

Total disaster. Official 8.7km, real 12km.

Friday Jun 24, 2005 #

Easy run (Treadmill) 28:00 [3] 5.0 km (5:36 / km)
shoes: Asix GT-2090

Stretching 5:00 [3]

Thursday Jun 23, 2005 #

Easy run hills 1:15:00 [3] 13.0 km (5:46 / km) +150m 5:27 / km
weight:79.6kg shoes: Asix GT-2090

Tilden park. Was very cold, ~13C, so wear two layers plus long sleves top. Was hard despite slow pace.

Stretching 5:00 [3]

Wednesday Jun 22, 2005 #

Easy run hills 54:52 [3] 10.0 km (5:29 / km) +125m 5:10 / km
weight:79.6kg shoes: Asix GT-2090

Easy evening run at Tilden park from Inspiration point. Was surprisingly easy at a given pace 8:30m/m.

Stretching 5:00 [3]

Tuesday Jun 21, 2005 #

Easy run warm up/down 25:00 [3] 4.0 km (6:15 / km)
weight:79.6kg shoes: Asix GT-2090

Warmup and cooldown. Wasn't easy.

R run intervals (Strides) 1:00 [4] 0.4 km (2:30 / km)
shoes: Asix GT-2090

Strides, 4x100 easy.

Medium Pace Run intervals (LT) 20:45 [3] 4.8 km (4:19 / km)
shoes: Asix GT-2090

Intervals at LT pace, 3x1600 with 100m jog between. Splits:

6:40, 6:58, 6:58.

Close to 10km pace.

Stretching 15:00 [3]

Yoga stile

Strength 10:00 [3]

Horizontal bars complex. Bench press, back, and etc.

Monday Jun 20, 2005 #

Easy run 28:00 [3] 5.0 km (5:36 / km)
slept:7.5 weight:79.6kg shoes: Asix GT-2090

Easy boring run in GYM. Hate this device called treadmill. 5K is comparable to 10k trail run, not less.

Stretching 10:00 [3]

Strength 5:00 [3]

Pushups 1x60; weights 2x7kg, upper body varety.

Sunday Jun 19, 2005 #

Orienteering race 1:42:00 [5] *** 7.9 km (12:55 / km) +345m 10:36 / km
max:164 spiked:14/19c weight:79kg shoes: Adidas Predator TRX

Mt Pinos B;lue course. Started slowly, forest was open and nice. Did first small mistake on the way to #9 - lost 2min, but relocated quickly. Climbed wrong reentrant.
Big mistake on the way to #12 - was to low (actually, wasn't sure about my position - map and terain didnt match, better was to run through #8 as decided initially, but saw a nice forest and contured, lost 6 min).
Disaster at the #17 and #19 - simple controls but was probably tired and lost more than 10min.

Easy run 10:00 [3] 1.0 km (10:00 / km) +30m 8:42 / km
shoes: Adidas Predator TRX

Warmup. Better than yesterday, but still no tonus in legs.

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