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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Erik

In the 30 days ending Sep 30, 2021:

activity # timemileskm+m
  Running-normal13 6:49:13 50.27(8:08) 80.9(5:04) 1095
  Orienteering-easy5 6:11:41 33.09(11:14) 53.26(6:59) 2449
  Cycling5 5:28:28
  Strength6 4:27:32
  Alternative3 3:00:35
  Cross-easy1 14:46 1.57(9:23) 2.53(5:50) 83
  Total27 26:12:15 84.93 136.69 3627

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Thursday Sep 30, 2021 #

12 PM

Running-normal warm up/down 20:00 [1] 2.5 km (8:00 / km) +30m 7:33 / km
shoes: Icebug Spirit 8 M OLX - 2

Orienteering-easy race (WC Longdistance) 2:09:09 [5] 20.7 km (6:14 / km) +800m 5:14 / km
shoes: Icebug Spirit 8 M OLX - 2

Today a really big effort was needed, but I'm happy that I have managed the entire course. The muscle pain was tremendous, but not surprising, because I have not trained long distances at all.
3min mistake to the first control and another minute to control 4. After that a quite solid race, but I'm losing a lot of time on all legs on the open area.

Wednesday Sep 29, 2021 #

Note
(rest day)

Tuesday Sep 28, 2021 #

12 PM

Orienteering-easy 59:46 intensity: (5:19 @1) + (34:21 @2) + (18:54 @3) + (1:12 @4) 6.83 km (8:45 / km) +433m 6:39 / km
ahr:146 max:168

Monday Sep 27, 2021 #

6 PM

Running-normal 14:07 intensity: (14:03 @1) + (4 @2) 2.54 km (5:33 / km) +30m 5:15 / km
ahr:116 max:130 shoes: Saucony Ride Iso 2 - 2

Sunday Sep 26, 2021 #

11 AM

Orienteering-easy 57:42 intensity: (12:30 @1) + (20:36 @2) + (17:11 @3) + (7:25 @4) 8.25 km (7:00 / km) +446m 5:30 / km
ahr:145 max:175

Saturday Sep 25, 2021 #

1 PM

Running-normal 7:35 intensity: (3:02 @1) + (3:49 @2) + (44 @3) 1.27 km (5:59 / km) +233m 3:07 / km
ahr:131 max:157 shoes: Icebug Spirit 8 M OLX - 2

Orienteering-easy 39:06 intensity: (6 @1) + (13 @2) + (5:50 @3) + (23:59 @4) + (8:58 @5) 6.37 km (6:08 / km) +307m 4:57 / km
ahr:173 max:181 shoes: Icebug Spirit 8 M OLX - 2


Running-normal warm up/down 7:20 [1] 1.07 km (6:52 / km) +26m 6:07 / km
shoes: Saucony Ride Iso 2 - 2

Friday Sep 24, 2021 #

7 AM

Running-normal 20:57 intensity: (4:43 @1) + (15:39 @2) + (35 @3) 4.4 km (4:45 / km) +52m 4:30 / km
ahr:134 max:147 shoes: Saucony Ride Iso 2 - 2

Thursday Sep 23, 2021 #

5 PM

Strength 28:43 [2]

Alternative (Crosstrainer) 1:00:11 [2]

Wednesday Sep 22, 2021 #

11 AM

Running-normal 16:40 intensity: (4:22 @1) + (11:51 @2) + (27 @3) 3.44 km (4:51 / km) +37m 4:36 / km
ahr:132 max:145 shoes: Saucony Ride Iso 2 - 2

5 PM

Cross-easy 14:46 intensity: (7:17 @1) + (7:18 @2) + (11 @3) 2.53 km (5:50 / km) +83m 5:01 / km
ahr:128 max:145 shoes: Inov X-Talon 230

Tuesday Sep 21, 2021 #

6 PM

Cycling (Spinning) 1:13:11 intensity: (11:22 @1) + (18:23 @2) + (16:35 @3) + (26:51 @4)
ahr:152 max:176

12x3min // 1min
I skipped the last paus because I wanted to fall from the bike after the session
C • Und, hat dein Vorhaben gekl... 2

Monday Sep 20, 2021 #

6 AM

Running-normal warm up/down 6:29 [1] 1.35 km (4:47 / km) +8m 4:40 / km
shoes: Saucony Ride Iso 2 - 2

Strength 1:06:16 [2]

Running-normal warm up/down 7:09 [1] 1.4 km (5:07 / km) +5m 5:01 / km
shoes: Saucony Ride Iso 2 - 2

5 PM

Cycling 1:05:10 intensity: (36:01 @1) + (27:15 @2) + (1:54 @3)
ahr:126 max:151

27.8km, 250m climb

Sunday Sep 19, 2021 #

2 PM

Cycling 1:01:02 intensity: (44:39 @1) + (14:54 @2) + (1:29 @3)
ahr:122 max:152 (injured)

26.5km, 234m climb

Saturday Sep 18, 2021 #

2 PM

Strength 36:52 [2]

Alternative 1:00:22 intensity: (2:53 @1) + (43:55 @2) + (13:34 @3)
ahr:145 max:163 (injured)

30' Crosstrainer + 30' Spinning

Friday Sep 17, 2021 #

Note
(injured) (rest day)

Thursday Sep 16, 2021 #

Note
(injured) (rest day)

Yesterday I met at a doctor and Osteopath. I will have a MRT next Monday and can hopefully be certain soon afterwards.
The Osteopath was able to fix already a lot, which was "wrong" or better "not working as it should", in my foot, knee and back. It was quite a lot which was not going well for a long time as a result of training and injuries. He advised me to not train the next two days and try running next Monday, because there is a chance that the pain will go away after what he did. But the pain can also be caused by a tendon attachment, which would mean that it will take more time, maybe a few months. So I will see on Monday in which direction it is going.

Tuesday Sep 14, 2021 #

6 PM

Alternative (Crosstrainer + Spinning) 1:00:02 intensity: (9:42 @1) + (22:05 @2) + (9:22 @3) + (18:53 @4)
ahr:149 max:175 (injured)

9x3min
After only one or two intervalls I got a little bit pain in my foot from pushing to hard on the crosstrainer, which was why I went over to the spinning bike.
Tomorrow I will meet a Physio and a Ostepath which can hopefully tell me why I have pain and maybe what I need to do to run soon again.

Monday Sep 13, 2021 #

6 PM

Strength (MTV Seesen Krafttraining) 1:00:02 [2]
(injured)

War echt cool

Sunday Sep 12, 2021 #

3 PM

Cycling 1:25:30 [3]
(injured)

34.4km and 420m climb
Together with my dad, but I pushed every uphill session 100%

Friday Sep 10, 2021 #

Note
(injured) (rest day)

Don't ask where the injury comes from. I have no idea. It came over night and I'm not able to run at all. Hopefully, I will know more soon.

Thursday Sep 9, 2021 #

Note
(injured) (rest day)

Wednesday Sep 8, 2021 #

4 PM

Running-normal 48:18 intensity: (11:19 @1) + (34:44 @2) + (2:15 @3) 10.13 km (4:46 / km) +72m 4:36 / km
ahr:133 max:152

Tuesday Sep 7, 2021 #

5 PM

Strength 25:00 [2]

6 PM

Running-normal 1:05:36 intensity: (8:02 @1) + (26:32 @2) + (7:34 @3) + (23:13 @4) + (15 @5) 13.21 km (4:58 / km) +197m 4:37 / km
ahr:151 max:177

5 x 1.5km // 90"-2'
The first 1.5km I ran together with the others on a very small path, which was nice and tough, but then I decided to do the intervals on bigger paths. The reason was just simply that I did not want to risk an injury with my ankles and I wanted to run a little bit faster. Nice qualitytraining

Monday Sep 6, 2021 #

7 AM

Strength 50:39 [2]

5 PM

Running-normal 31:18 intensity: (4:41 @1) + (25:27 @2) + (1:10 @3) 6.44 km (4:52 / km) +48m 4:41 / km
ahr:133 max:144 shoes: Asics Gel Persue 6 - 2

Sunday Sep 5, 2021 #

3 PM

Running-normal 46:17 intensity: (7:22 @1) + (37:21 @2) + (1:34 @3) 10.0 km (4:38 / km) +75m 4:28 / km
ahr:135 max:146 shoes: Saucony Ride Iso 2 - 2

Saturday Sep 4, 2021 #

10 AM

Cycling 23:05 intensity: (20:53 @1) + (1:50 @2) + (22 @3)
ahr:118 max:143

8.1km

Orienteering-easy 1:25:58 intensity: (4:41 @1) + (29:04 @2) + (49:48 @3) + (2:25 @4) 11.11 km (7:44 / km) +463m 6:24 / km
ahr:152 max:169 shoes: Icebug Spirit 8 M OLX - 2

Every year it is extremely tough to run in this terrain at the end of the summer. But it was nice and I was happy with my orienteering until control 6. Then I got a little bit lazy and started to plan less, which is why I was running not really straight to control 7 and 8. To control 10 I was not orienteering at all on the first part of the route, which is why I came a little bit too far to the left. To control 11 I was obviously not checking the compass and came far too much to the south. Maybe I was that lazy with my orienteering because it was too slow and not serious enough, but I'm still satisfied with the training.

Cycling 20:30 intensity: (18:26 @1) + (1:46 @2) + (18 @3)
ahr:121 max:135

8.3km

Friday Sep 3, 2021 #

5 PM

Running-normal 48:53 intensity: (20:23 @1) + (26:21 @2) + (2:09 @3) 9.16 km (5:20 / km) +141m 4:57 / km
ahr:131 max:154 shoes: Asics Gel Persue 6 - 2

Thursday Sep 2, 2021 #

1 PM

Running-normal 47:33 intensity: (17:55 @1) + (27:13 @2) + (2:25 @3) 10.24 km (4:39 / km) +75m 4:29 / km
ahr:129 max:142 shoes: Saucony Ride Iso 2 - 2

Wednesday Sep 1, 2021 #

5 PM

Running-normal 21:01 intensity: (15:59 @1) + (3:59 @2) + (1:03 @3) 3.75 km (5:36 / km) +67m 5:09 / km
ahr:118 max:140 shoes: Asics Gel Persue 6 - 2

I feel already quite well after my vaccination, but running was still tough. Therefore just a short round.

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