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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Mar 26, 2017:

activity # timemileskm+m
  Running5 2:12:27 12.91 20.78 264
  orienteering2 1:03:20 4.97(12:44) 8.01(7:55) 322
  Strength1 20:00
  Total5 3:35:47 17.89 28.79 586
  [1-5]5 3:15:47
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Mar 26, 2017 #

11 AM

Running warm up/down 12:00 intensity: (2:00 @1) + (4:00 @2) + (6:00 @3) 1.61 km (7:28 / km) +67m 6:11 / km
slept:9.0

orienteering race 45:20 intensity: (20:00 @4) + (25:20 @5) 4.64 km (9:47 / km) +222m 7:53 / km

Running warm up/down 3:34 [2] 0.55 km (6:30 / km)

Saturday Mar 25, 2017 #

4 PM

Running warm up/down 16:18 [3] 2.65 km (6:09 / km) +38m 5:45 / km
slept:7.0

orienteering race 18:00 [5] 3.37 km (5:20 / km) +100m 4:39 / km
shoes: Asics GT 2000

Sprint relay in Ticino, last leg Galgenen team
Few wrong route choices in hindsight, one mistake getting confused and running too far to the wrong alley, some good bits. Physically struggling in teh last half. First hard run with rib injury. Pushed to max, pain was ok but sore after.

Running warm up/down 3:45 [2] 0.55 km (6:51 / km)

Thursday Mar 23, 2017 #

11 AM

Running 1:01:00 intensity: (16:00 @1) + (15:00 @2) + (20:00 @3) + (10:00 @4) 9.37 km (6:31 / km) +159m 6:00 / km
slept:6.5 shoes: Nike Lunarglide Pink

slow run with girls from work, last 20mins a bit faster alone.
feeling flat.

Tuesday Mar 21, 2017 #

5 PM

Running 29:50 intensity: (5:50 @2) + (20:00 @3) + (4:00 @4) 6.06 km (4:55 / km)
slept:7.0 shoes: Nike Lunarglide Pink

run from my work to Tobias'
rib still sore, aber es geht

Monday Mar 20, 2017 #

Strength 20:00 [0]
slept:8.0

gym, legs

Running 6:00 [2]

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