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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Jan 31, 2016:

activity # timemileskm+m
  orienteering2 1:04:01 4.0(16:01) 6.43(9:57) 243
  Strength3 1:03:00
  Running1 45:00 4.82(9:21) 7.75(5:48) 124
  stretch/yoga2 40:00
  riding1 35:00
  running drills/plyo1 14:00
  random ball sports1 10:00
  Total7 4:31:01 8.81 14.18 367
  [1-5]5 3:21:01
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Jan 31, 2016 #

Note
(injured)

Knee cracked it again last night, prob not happy about standing all day at work and then jumping about and dancing in the evening. It was a little sore after the OL on friday too.

Note

Also didn't meet my training goals for the last week, mainly because I took a long time to recover from monday training, and then on weekend knee got sore again and caused a motivation flop..
Plan for this week:
M: TSV training
T: cycling class 90 mins
W: Sprint O training
T: gym
F: night O
S: long (ski/bike??)
S: uphill run

Saturday Jan 30, 2016 #

riding 35:00 intensity: (15:00 @1) + (10:00 @2) + (10:00 @3)

Ride to work.

Friday Jan 29, 2016 #

Strength 10:00 [0]

7 PM

orienteering 51:56 intensity: (39 @2) + (1:26 @3) + (41:17 @4) + (8:34 @5) 5.13 km (10:07 / km) +191m 8:32 / km
ahr:164 max:174

Night O in Löliwald (5mins from home). Mass start with lots of little loops to split people up. Waist high blackberries in some parts but otherwise quite fun.
Some controls nailed, but otherwise pretty faffy, not very focussed.
8 PM

orienteering 12:05 intensity: (3:52 @2) + (5:11 @3) + (3:02 @4) 1.3 km (9:18 / km) +52m 7:45 / km
ahr:127 max:157

Collecting controls.

Thursday Jan 28, 2016 #

Strength 20:00 [0]

Body balance.
Still really sore legs, especially VMOs

stretch/yoga 30:00 [0]

Body balance

Wednesday Jan 27, 2016 #

Note
(rest day)

Oh my gosh I'm so sore today all over, definitely not going to do bike intervals as planned!
Can probably do them tomorrow or friday instead.

Tuesday Jan 26, 2016 #

12 PM

Running 45:00 intensity: (2:37 @1) + (2:53 @2) + (9:30 @3) + (27:33 @4) + (2:27 @5) 7.75 km (5:48 / km) +124m 5:23 / km
ahr:153 max:179 slept:7.0 shoes: Nike Lunarglide Pink

Fartlek in the sun from uni, tshirt weather!
I feel pretty unfit running, but at least my knee was behaving.
Super muskelkater from the jumps last night kicked in mid arvo...

stretch/yoga 10:00 [0]

Stopped for a stretch during run, then 5mins foam roller afterwards.

Monday Jan 25, 2016 #

8 PM

Strength 33:00 [1]
slept:7.0

TSV strength

random ball sports 10:00 [3]

BB

running drills/plyo 14:00 intensity: (5:00 @3) + (6:00 @4) + (3:00 @5)

Laufschule
Jumps on block/over hurdle (tough!!)
Slalomlauf

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