Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tristiketa

In the 30 days ending Sep 30, 2011:

	activity	#	time	miles		km		+m
	Orienteering	6	4:31:26	23.46	(11:34)	37.76	(7:11)	910	49 /	75c	65%
	Running	6	2:49:38	23.3	(7:17)	37.5	(4:31)	330
	strength	2	1:10:00
	mountain biking	1	1:00:00	15.04	(3:59)	24.2	(2:29)	110
	Off road running	1	47:09	5.78	(8:10)	9.3	(5:04)	55
	Gymnastiek	1	30:00
	Total	17	10:48:13	67.58		108.76		1405	49 /	75c	65%
averages - sleep:8.8 weight:63.6kg

1:21

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» now

Tuesday Sep 27, 2011 #

Note
weight:62.5kg (sick)

I feel terrible

Saturday Sep 24, 2011 #

Note
(sick) (rest day)

Im ill. i wont do any orienteering tomorrow

Friday Sep 23, 2011 #

5 PM

Orienteering race (doublesprint) 39:00 [4] *** 6.0 km (6:30 / km) +50m 6:14 / km
shoes: Inov xtalon 212 Yellow

Saturday Sep 17, 2011 #

1 PM

Orienteering race (jec longdistance) 1:11:17 [5] ***** 7.6 km (9:23 / km) +340m 7:40 / km
spiked:5/20c slept:7.0 weight:63kg shoes: Integrators

map: arnoldstein

position: 13/46

this was with no doubt the most technical terrain i ever ran on.
bad race with many mistakes. especially contrl 3 where i made i mistake of more than 6mins

Friday Sep 16, 2011 #

12 PM

Orienteering race (jec relay) 30:51 [5] *** 4.6 km (6:42 / km) +160m 5:43 / km
shoes: Integrators

bad race

Thursday Sep 15, 2011 #

Event: JEC 2011

2 PM

Orienteering race (jec sprint) 15:12 [3] *** 2.6 km (5:51 / km) +20m 5:38 / km
spiked:10/14c slept:10.0 weight:63kg shoes: Inov xtalon 212 Yellow

screwed uo in the beginning. lost one minute at contrls 1&2, then some smaller mistakes at 6 and 7

Monday Sep 12, 2011 #

2 PM

Gymnastiek 30:00 [3]
(rest day)

Stretching session, and push ups and sit ups, + some jogging around for 5mins, a lesson warm up

Sunday Sep 11, 2011 #

10 AM

Running warm up/down (Warm up) 16 [2] 3.0 km (5 / km)
shoes: Integrators

11 AM

Orienteering race (Bc long) 56:43 [4] **** 8.36 km (6:47 / km) +100m 6:24 / km
spiked:16/20c slept:8.0 weight:64kg shoes: Integrators

Result, 1st place, a race with two mins mistake.

1 PM

Running warm up/down (warm down) 25:00 [3] 5.0 km (5:00 / km)
shoes: Integrators

Warming down with Benjamin

Saturday Sep 10, 2011 #

Note
slept:12.0 weight:64kg (rest day)

Great feeling after yesterdays intesnive intervals, starting the b champs long with confidence to run a winning race

Friday Sep 9, 2011 #

8 PM

Running intervals 43:22 [5] 10.0 km (4:20 / km) +200m 3:57 / km
slept:8.0 weight:63kg shoes: Asics gel-kayano 16

2Km warm up
50mfast 50slow
100mfast 100slow
200mfast 200slow
300mfast 300slow
400mfast 400slow
500mfast 500slow
400 400
300 300
200 200
100 100
50 50
2km cooldown

Thursday Sep 8, 2011 #

Note
slept:8.0 weight:63.5kg (rest day)

My legs feel really sore after Yesterdays rugby session(played rugby in a school competition(1hour at least))

Wednesday Sep 7, 2011 #

7 PM

Running long 43:00 [3] 10.0 km (4:18 / km) +100m 4:06 / km
shoes: Asics gel-kayano 16

Tuesday Sep 6, 2011 #

9 AM

Running intervals (Athletics) 30:00 [3] 4.0 km (7:30 / km)
ahr:80 max:185 slept:10.0 weight:65kg shoes: Asics gel-kayano 16

3min, warm up
2min rest
3min, 4'25''/km
2min rest
3min,full speed 3'/km 5min warm down

5 PM

Running (Recovery run) 28:00 [2] 5.5 km (5:05 / km) +30m 4:57 / km
shoes: Asics gel-kayano 16

slow recov run, in arenbergpark

Monday Sep 5, 2011 #

2 PM

strength 50:00 [4]
slept:6.0 weight:64kg

Sunday Sep 4, 2011 #

10 AM

Orienteering race (Bk interclub) 58:23 [4] ** 8.6 km (6:47 / km) +240m 5:57 / km
spiked:18/21c slept:9.0 weight:64kg shoes: Inov xtalon 212 Yellow

Bad race, i screwed up my race at cntrl 4 a leg from 100m i did it in 4mins, for the rest an easy course with no mistakes, tried to make up some time uphill.
result: 1st out of 9runners
class: m-18

Saturday Sep 3, 2011 #

4 PM

mountain biking 1:00:00 [2] 24.2 km (2:29 / km) +110m 2:25 / km
shoes: Shimano s

7 PM

strength 20:00 [4]
slept:10.0

push ups, sit ups and reinforcing my calves

Thursday Sep 1, 2011 #

4 PM

Off road running 47:09 [3] 9.3 km (5:04 / km) +55m 4:55 / km
shoes: Inov xtalon 212 Yellow

Some straight trough the forest training with 4km of road in between so 5.3k offroad

C • Inovs 2

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