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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PVA

In the 7 days ending Jan 25, 2016:

activity # timemileskm+m
  Orienteering3 3:31:17 22.32(9:28) 35.91(5:53) 901
  XC-Skiing2 3:02:09 20.51(8:53) 33.01(5:31) 737
  Running3 2:43:43 16.22(10:06) 26.1(6:16) 156
  Floorball1 40:00
  Strength1 26:00
  Total8 10:23:09 59.05 95.03 1794
  [1-5]8 8:49:30

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TuWeThFrSaSuMo

Monday Jan 25, 2016 #

8 PM

Running 29:19 intensity: (2:29 @0) + (12:40 @1) + (14:10 @2) 4.64 km (6:20 / km) +101m 5:42 / km
ahr:128 max:147 shoes: ASICS Gel-Cumulus 16 (blue)

Shaking my legs out after sitting in a plane and trains for 6h.

Sunday Jan 24, 2016 #

9 AM

Orienteering race 59:53 intensity: (6:35 @0) + (1:27 @1) + (6:31 @2) + (4:04 @3) + (16:18 @4) + (24:58 @5) 9.8 km (6:07 / km) +554m 4:46 / km
ahr:163 max:187 shoes: VJ Bold pink

Back on Arthur’s Seat after this shame three years ago.
A lot of fun: Up’n’down almost all the time, mass start, some typically Scottish fights against the wind (e.g. on the road to #21). Revenge succeeded!


Saturday Jan 23, 2016 #

Event: EUOC Burns Weekend - SOUL & UK Urban League / & SoSOL 2
 
12 PM

Orienteering race 1:20:20 intensity: (2:27 @0) + (1:28 @1) + (4:32 @2) + (5:13 @3) + (19:22 @4) + (47:18 @5) 16.22 km (4:57 / km) +292m 4:33 / km
ahr:173 max:190 shoes: ASICS Gel-Cumulus 16 (blue)

BigWeekend Street race after a warm-up hike to Arthur’s Seat. A lot of fun, though some situations weren’t very likely fair today…
A lot of traffic crossed the courses, some luck was helpful in order not to lose too much time. Control #7 was definitely wrong placed and the section #27-#31 was some kind of „either-you-know-it-or-you-need-a-lot-of-luck“-orienteering. The mapping has been wrong in a few places, impossible to spot whether running was possible or not. I like multiple level orienteering but then it should at least be possible to see all runnable routes.


Orienteering 47:43 [2] 4.72 km (10:06 / km) +39m 9:42 / km
shoes: ASICS Gel-Cumulus 16 (blue)

Shadowing little Nicky on the kid's course. Felt quite tough.

Friday Jan 22, 2016 #

Event: FwtN #6
 
7 PM

Running 19:59 intensity: (1:51 @0) + (3:08 @1) + (5:49 @2) + (9:11 @3) 3.42 km (5:51 / km) +11m 5:45 / km
ahr:176 max:200 shoes: ASICS Gel-Cumulus 16 (blue)

Orienteering race 23:21 intensity: (13 @0) + (4 @1) + (14 @2) + (3:11 @3) + (9:14 @4) + (10:25 @5) 5.17 km (4:31 / km) +16m 4:27 / km
ahr:175 max:193 shoes: ASICS Gel-Cumulus 16 (blue)

Fight with the Night #6, nice warm up for the rest of the Big Weekend here in Edinburgh.


Running 20:59 intensity: (40 @0) + (49 @1) + (19:30 @2) 3.43 km (6:07 / km) +28m 5:52 / km
ahr:138 max:150 shoes: ASICS Gel-Cumulus 16 (blue)

Thursday Jan 21, 2016 #

9 AM

XC-Skiing (classic) 55:46 intensity: (26:58 @0) + (19:28 @1) + (7:05 @2) + (1:33 @3) + (42 @4) 8.42 km (6:37 / km) +59m 6:24 / km
ahr:118 max:173

8 PM

Strength 26:00 [4]

Floorball 40:00 [3]

Wednesday Jan 20, 2016 #

2 PM

XC-Skiing (skating) 1:11:25 intensity: (11:36 @0) + (7:09 @1) + (28:30 @2) + (20:27 @3) + (3:43 @4) 14.77 km (4:50 / km) +468m 4:10 / km
ahr:139 max:174

XC-Skiing (skating) 54:58 intensity: (25:18 @0) + (16:42 @1) + (12:58 @2) 9.81 km (5:36 / km) +211m 5:03 / km
ahr:117 max:149

Tuesday Jan 19, 2016 #

12 PM

Running intervals 1:33:26 intensity: (15:32 @0) + (22:47 @1) + (29:41 @2) + (15:55 @3) + (9:31 @4) 14.61 km (6:24 / km) +16m 6:22 / km
ahr:135 max:176 shoes: ASICS Gel-Cumulus 16 (blue)

2x9x400 (1'15''/5') on a snowy hiking path

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