Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: slauenstein

In the 7 days ending May 28, 2006:

activity

time

miles

running

3:40:08

400

Orienteering

2:29:30

indoor bike (hometrainer)

1:05:53

strength

37:14

cycling

32:15

stretching

5:00

Total

8:30:00

400

2:08

0:00

» now

Sunday May 28, 2006 #

running (morning jog) 20:45 [3]

my back was stiff so I cut it short:-(

indoor bike (hometrainer) 43:35 [2]
ahr:126 max:132 shoes: Nike Free

Spend the day working my butt off on different paper work. yuck!

strength 37:14 [1]

I need to start doing this more regularly again.

Saturday May 27, 2006 #

running 1:06:18 [3] +400m
ahr:160 max:180 shoes: Saucony aura LX

Marc, and I wanted to do a O training in the Berner Oberland since we were in the area looking at a vacation home for my father. We ran up to a pass where we could run in some very nice alpine terrain. Tough running and also orienteering.

C • 1

Orienteering 1:02:30 [2] *****
ahr:153 max:172 shoes: Saucony aura LX

Pretty tough orienteering.

Friday May 26, 2006 #

running warm up/down 39:15 [2]
ahr:149 max:170 shoes: Asic Nimbus

Warm up 25:56, cool down 13:18.

running intervals 35:00 [4]
ahr:180 max:191 shoes: Asic Nimbus

5 x through the woods intervals. I searched out a loop that could be about a 3 minute intervals. Jogging the loop took 4'25 seconds, so the intervals ended up a little longer than 3 minutes. One part of was a trail, but I found this good, because I had to change gears and push a higher pace on the trail, which we have to do a lot in orienteering. I got progressively faster, partly due to getting used to the course, and knowing where to run through. On the last one I told myself if I didn't run 3.41 or less I would have to do another. Times were
3.49
3.46
3.40
3.40
3.33
I then took a 4 minute break before doing 8 x 100 meter sprints with 50 meter jogging in between.
Felt tired cooling down, plus my right shin hurts.

C • Wow, that's THE perfect workou... 4

stretching 5:00 [1]

Thursday May 25, 2006 #

running 32:01 [1]
ahr:136 max:158 shoes: Adidas Gazelle

morning jog

Note

Team Trial maps and thoughts are here.

C • congrats 1

Orienteering 52:45 [2] ****
ahr:161 max:184 shoes: O-shoes (VJ Integrators)

Went back to a map I went to in March when there was too much snow to do the training. No snow today! The map didn't have any trails printed on it, which I think is a good training for me personally. I rely too much on trails and this way I had to be more conscience of the vegetation and contours.

Wednesday May 24, 2006 #

cycling 32:15 [1]
ahr:118 max:155

Biking to and from the map with Marc. Really nice day, I felt really crappy the whole day because of jet lag. It was nice to get out a bit.

Orienteering 34:15 [2] ***
ahr:127 max:167 shoes: Inov-8 Mudrock 280

I felt so sluggish, it was hard to make myself run through all the dead fall and thorns...

Tuesday May 23, 2006 #

Note
(rest day)

Travel day... flying back to Europe. The whole process is just long and tiring. My back was uncomfortable, and my feet and ankle got incredibly swollen. Now I am feeling major jet lag. Yuck!!

indoor bike (hometrainer) 22:18 [1]

trying to get over jet lag.

running 26:49 [2]
ahr:146 max:170

Running with Marc when he got home.

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