Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kurthu

In the 7 days ending May 18, 2008:

activity	#	time	miles		km		+m
Running	5	3:31:26	21.87	(9:40)	35.2	(6:00)	360
Orienteering	3	2:03:39	10.81	(11:26)	17.4	(7:06)	340
stretching	3	30:00
Total	5	6:05:05	32.68		52.6		700
[1-5]	5	5:35:05

1:40

0:00

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Sunday May 18, 2008 #

Orienteering race 35:53 [5] *** 6.5 km (5:31 / km) +50m 5:19 / km
ahr:152 max:159 shoes: adiSTAR Cushion 6

Town orienteering race in Aarau. Legs didn't feel fresh after trainings of last 2 days. Had a decent race until control #17 (of 22) with only 2 or 3 minor mistakes of maybe 5 s each. Then a bad leg to #18, including a dead end and an unnecessary loop around a building (about 40s lost). A very bad route to #19 followed. Didn't see a reasonable route, included a dead end again, lost nearly 2 minutes.
Winning time was 32 minutes which was out of reach today. Best I could do would be maybe 33:30.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: adiSTAR Cushion 6

Before the race.

Saturday May 17, 2008 #

Orienteering 48:29 [4] **** 5.4 km (8:59 / km) +200m 7:35 / km
ahr:143 max:152 shoes: Integrators3

O training Trin-Mulin. "OL für alle", course A2 (middle distance, very difficult)

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Integrators3

To/from CC.

stretching 10:00 [0]

Friday May 16, 2008 #

Running (Morning jog) 22:26 [2] 4.0 km (5:37 / km) +60m 5:13 / km
shoes: adiSTAR Cushion 6

Parlatsch loop.

Running intervals 20:00 4.2 km (4:46 / km)
max:158 shoes: adiSTAR Cushion 6

2 sets of 10x 30s on, 30s off. On distance was 2.6 km, off distance 1.6 km.

Running warm up/down 39:00 [2] 6.0 km (6:30 / km) +100m 6:00 / km
shoes: adiSTAR Cushion 6

Before/after intervals and between sets.

stretching 10:00 [0]

Thursday May 15, 2008 #

Note
(rest day)

Wednesday May 14, 2008 #

Running intervals 16:00 4.0 km (4:00 / km)
max:158 shoes: adiSTAR Cushion 6

4x 4 minutes as 1x 4 min, 2x 2 min, 4x 1 min, 8x 30 s. Recovery jogging between intervals and sets.

Running warm up/down 1:14:00 [2] 11.0 km (6:44 / km) +200m 6:10 / km
shoes: adiSTAR Cushion 6

Before, between and after intervals.

stretching 10:00 [0]

Tuesday May 13, 2008 #

Note
(rest day)

C • OL Training 3

Monday May 12, 2008 #

Orienteering race 39:17 [5] 5.5 km (7:09 / km) +90m 6:36 / km
shoes: Integrators3

3 Days of Belgium Day 3.
7th for the day, 4th total.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Integrators3

To the start of the race.

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