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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: conör

In the 7 days ending May 13, 2012:

activity # timemileskm+mload
  Run (road)6 2:24:29 14.45(10:00) 23.26(6:13) 728407.3
  Orienteering2 2:06:08 12.14(10:24) 19.53(6:28) 534504.5
  Strength/Conditioning1 1:30:00180.0
  Total7 6:00:37 26.59 42.79 12621091.9

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MoTuWeThFrSaSu

Thursday May 10, 2012 #

2 PM

Run (road) warm up/down 15:43 [2] 2.76 km (5:42 / km) +63m 5:06 / km
shoes: Spiky Salomons

3 PM

Run (road) intervals 31:30 intensity: (10:30 @2) + (21:00 @5) 5.73 km (5:30 / km) +101m 5:03 / km
shoes: Spiky Salomons

Terrain intervals with the olgy. Feeling strong, little bit hungry at the end.
90 sec, 45 rest. We had a triangle, with side of 300m-400m of which we did 4½ laps.
4 PM

Run (road) warm up/down 11:05 [2] 1.81 km (6:07 / km) +42m 5:29 / km
shoes: Spiky Salomons

Wednesday May 9, 2012 #

11 AM

Run (road) 8:47 [2] 1.23 km (7:08 / km) +20m 6:36 / km
shoes: Spiky Salomons

Orienteering race 1:15:54 [4] **** 12.02 km (6:19 / km) +387m 5:26 / km
shoes: Spiky Salomons

Long distance course in EOC relevant terrain. Really nice terrain. It took a while to get the hang of the contours and I found the green quite tough to navigate in. Feeling tired as well. I seem to be orienteering really well when I'm orienteering well then making mistakes that are pretty big.
3 PM

Run (road) warm up/down 7:55 [2] 1.43 km (5:32 / km) +13m 5:18 / km
shoes: Spiky Salomons

Orienteering race 50:14 [4] **** 7.51 km (6:41 / km) +147m 6:06 / km

Middle distance in the same terrain. 1st one was in the middle of the green and i lost a large amount of time. The rest went pretty well. Running with Eken for most of it, and he is damn fast.

Tuesday May 8, 2012 #

6 PM

Run (road) warm up/down 12:46 [2] 2.16 km (5:55 / km) +81m 4:59 / km

Run (road) hills 56:43 intensity: (28:27 @2) + (14:43 @3) + (13:33 @5) 8.14 km (6:58 / km) +409m 5:34 / km

Hill intervals, 7 on the normal one and 7 on the steep one. Felt really strong (and looked it too apparently). Includes warm down.

Monday May 7, 2012 #

7 PM

Strength/Conditioning 1:30:00 [2]

apmyg

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