Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikee

In the 31 days ending May 31, 2005:

activity	#	time	miles		km		+m				load
Running	13	13:59:39	93.17	(9:01)	149.94	(5:36)	2045				2114.1
Orienteering	4	6:36:00	20.63		33.2		950	31 /	34c	91%	1045.0
Climbing	4	4:00:00									240.0
Bike	1	1:10:00	17.0	(14.6/h)	27.36	(23.5/h)					140.0
Swimming	1	55:00									110.0
Strength	2	25:00									25.0
Total	22	27:05:39	130.8		210.5		2995	31 /	34c	91%	3674.1

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Tuesday May 31, 2005 #

Running 38:14 [2] 6.7 km (5:42 / km) +80m 5:23 / km
ahr:143 shoes: Mizuno

Easy run with Katia and Giovanni on Picnicpoint. Heavy legs from yesterday!

Monday May 30, 2005 #

Running long 1:38:00 [3] 20.0 km (4:54 / km) +125m 4:45 / km
ahr:163 shoes: Mizuno

Long run, Bike path-Arboretum, warm day.

10' warm up, 63' run with inreasing speed (HR160->180), 25' cool down.

Sunday May 29, 2005 #

Running 51:00 [2] 7.4 km (6:54 / km) +90m 6:30 / km
ahr:133 shoes: Mizuno

Easy run, Hoyt park.

Friday May 27, 2005 #

Running 58:30 [2] 10.8 km (5:25 / km) +80m 5:13 / km
ahr:146 shoes: Mizuno

Quite an easy run from work to picnicpoint. Glad I could finally make some time to run.

Wednesday May 25, 2005 #

Note

I had to catch up with work after my trip to Seattle => no training. It doesn't look much better for the next few days because I'm finishing up my work and go back to Switzerland in a week.

C • 2

Tuesday May 24, 2005 #

Climbing 1:00:00 [1]

at Boulder's Gym

Sunday May 22, 2005 #

Running 36:02 [4] 4.0 km (9:01 / km) +600m 5:09 / km
ahr:165 shoes: Mizuno

Tiger Mountain (uphill part) with Roger. I'm not used to the climb anymore, looks like I'll have to do some climbing training after going back to Switzerland.

Running 23:40 [2] 4.0 mi (5:55 / mi)
ahr:141 shoes: Mizuno

downhill part

Saturday May 21, 2005 #

Running 38:20 [2] 6.6 km (5:48 / km) +35m 5:39 / km
ahr:137 shoes: Mizuno

Easy jogging in the morning in Redmond.

Friday May 20, 2005 #

Running 1:50:00 [3] 17.0 km (6:28 / km) +550m 5:34 / km
ahr:144 shoes: Mizuno

Nice long run with Roschi at Coguar Mountain.

Wednesday May 18, 2005 #

Running warm up/down 49:00 [2] 7.1 km (6:54 / km) +60m 6:37 / km
shoes: Mizuno

warm up/down and running between series

Running intervals 23:30 [4] 6.4 km (3:40 / km)
max:184 shoes: Mizuno

Intervals on Mc Climon track:
1-2-3-4-3-2-1 laps
(1:30-2:55-4:25-6:02-4:26-2:51-1:21)
good legs, could speed up towards the end.

Tuesday May 17, 2005 #

Running 1:12:40 [2] 13.0 km (5:35 / km) +100m 5:23 / km
ahr:140 shoes: Mizuno

Arbo loop. I felt tired today (legs and body), easy run.

Monday May 16, 2005 #

Climbing 1:00:00 [1]

at Boulder's Gym

Sunday May 15, 2005 #

Orienteering race 2:02:00 [4] *** 14.0 km (8:43 / km) +200m 8:08 / km
ahr:172 spiked:31/34c shoes: VJ Integrator 04

2h Score-O Chicago. I lost about 8' on 2 hidden contols in badly mapped terrain, otherwise I had a good run. I was hoping to get them all (40 controls) but with the two mistakes it was not possible. Ankle felt fine after the first 15' but it hurts a bit now.

Last race in the US before I head back to Switzerland!

Note

Played 2h volleyball after the skore-O

Friday May 13, 2005 #

Running 46:00 [2] 7.2 km (6:23 / km)
shoes: Mizuno

warm up/down and running between series

Running intervals 18:28 [4] 4.8 km (3:51 / km)
ahr:174 max:184 shoes: Mizuno

@ the shell:
3x1600m (6:04, 6:07, 6:07), 800m jogging in between

Thursday May 12, 2005 #

Climbing 1:00:00 [1]

at Boulders Gym
I didn't feel my ankle during climbing but it feels a bit sore now.

Wednesday May 11, 2005 #

Swimming 55:00 [2]

Giving my ankle a bit more rest.
They had the 50m pool (instead of 2 25m pools), less pushing off...
1000m breaststroke, 1000m crawl + 10' water running + cool down
why do I always get bored in the pool?

Tuesday May 10, 2005 #

Running 36:00 [2] 6.0 km (6:00 / km) +70m 5:40 / km
ahr:141 shoes: Mizuno

I had planned to swimm today but I worked late and the gym closed early because it is finals week, so I decided to give my ankle a test. It's getting much better but still not good.

Strength (core) 15:00 [1]

the usual

Sunday May 8, 2005 #

Orienteering 2:05:00 [2] 8.6 km (14:32 / km) +285m 12:28 / km
(injured) shoes: VJ Integrator 04

O-training Devil Lake South Bluff. Had to walk most of the training because of my ankle, but it felt otherwise ok (just how a sprained ankle feels...). We enjoed the training, it was challenging, for some too challenging...

C • hmmm 2

Saturday May 7, 2005 #

Orienteering race 49:00 [3] 5.6 km (8:45 / km) +285m 6:59 / km
ahr:156 (injured) shoes: VJ Integrator 04

Local meet at Glacial Blue. Sprained my ankle half way through had to walk for a while and could just run on trails afterwards. I think it's not too bad, should be good in a week or so.

Thursday May 5, 2005 #

Climbing 1:00:00 [1]

at Boulders Gym

Bike 1:10:00 [2] 17.0 mi (14.6 mph)

out to the gym and back

Wednesday May 4, 2005 #

Running 1:10:45 [3] 13.5 km (5:14 / km) +160m 4:57 / km
ahr:151 shoes: Mizuno

Picnicpoint, pushing a bit on the trails along the lake.

C • nich so schnell... 1

Tuesday May 3, 2005 #

Running 1:09:30 [2] 13.0 km (5:21 / km) +95m 5:09 / km
ahr:147 shoes: Addidas

Arbo Loop, easy.

Strength (core) 10:00 [1]

Sunday May 1, 2005 #

Orienteering warm up/down 40:00 [1] **
ahr:110 shoes: VJ Integrator 04

Hiking up the hill with a gallon of water to put at a control for next Sundays 'training'.

Orienteering 1:00:00 [2] **** 5.0 km (12:00 / km) +180m 10:10 / km
ahr:135 max:170

Flagging controls for next week at Devil's Lake south bluff. This is a tough area, everything looks very similar and there are only a few features that are absolutely clear. I was very careful flagging the controls to make sure they are correct. Dmitry set the other half of the course, this will be fun next week!

Time does not include some 15' standing around, making sure I'm at the right place and flagging.

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