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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tschaekob

In the 7 days ending Apr 21:

activity # timemileskm+m
  Orienteering14 7:49:01 34.59(13:34) 55.67(8:26) 1926135c
  Running5 56:29 5.24(10:47) 8.43(6:42) 258
  Total16 8:45:30 39.83(13:12) 64.1(8:12) 2184135c
  [1-5]16 8:39:14

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MoTuWeThFrSaSu

Sunday Apr 21 #

Note
(rest day)

Saturday Apr 20 #

11 AM

Running warm up/down 7:55 intensity: (25 @0) + (37 @1) + (4:59 @2) + (1:54 @3) 1.29 km (6:07 / km) +1m 6:06 / km
ahr:133 max:144 shoes: VJ Sport Falcon

Orienteering 23:40 intensity: (32 @0) + (44 @1) + (14:20 @2) + (8:04 @3) *** 3.45 km (6:51 / km) +107m 5:56 / km
ahr:137 max:161 8c shoes: VJ Sport Falcon

Friday Apr 19 #

10 AM

Orienteering (Sprint) 21:13 intensity: (22 @0) + (1:51 @1) + (1:46 @2) + (4:51 @3) + (11:30 @4) + (53 @5) *** 4.84 km (4:23 / km) +9m 4:21 / km
ahr:161 max:186 25c shoes: BROOKS Glycerin G15

No shadow while the sprint training for me so again running for myself. Made some little mistakes and in the end my concentration was gone. Tenth control was set next to a fence because of a construction site.

11 AM

Orienteering 17:36 intensity: (9 @1) + (4:59 @2) + (12:28 @3) ** 2.78 km (6:19 / km) +15m 6:10 / km
ahr:144 max:158 8c shoes: BROOKS Glycerin G15

2 PM

Running warm up/down 6:05 intensity: (5 @0) + (9 @1) + (45 @2) + (5:06 @3) 0.83 km (7:20 / km)
ahr:146 max:163 shoes: VJ Sport Falcon

Orienteering (shadow run) 52:21 intensity: (27 @0) + (5:45 @1) + (31:03 @2) + (14:33 @3) + (33 @4) **** 5.37 km (9:45 / km) +156m 8:31 / km
ahr:135 max:168 12c shoes: VJ Sport Falcon

3 PM

Orienteering (collect controls) 28:31 intensity: (21 @1) + (5:05 @2) + (18:04 @3) + (5:01 @4) ** 4.03 km (7:04 / km) +113m 6:12 / km
ahr:151 max:178 5c shoes: VJ Sport Falcon

Thursday Apr 18 #

10 AM

Orienteering (set controls) 28:30 intensity: (2:25 @1) + (15:36 @2) + (10:29 @3) *** 2.58 km (11:03 / km) +168m 8:20 / km
ahr:137 max:157 7c shoes: VJ Sport Falcon

11 AM

Orienteering 1:16:38 intensity: (8 @0) + (8:10 @1) + (27:31 @2) + (33:51 @3) + (6:58 @4) *** 8.99 km (8:31 / km) +387m 7:01 / km
ahr:142 max:178 18c shoes: VJ Sport Falcon

First running shadow behind Per, the switched through the others and finally getting to collect controls.

Wednesday Apr 17 #

10 AM

Orienteering (set controls) 21:20 intensity: (9 @1) + (5:44 @2) + (13:13 @3) + (2:14 @4) ** 2.89 km (7:24 / km) +111m 6:12 / km
ahr:148 max:175 5c shoes: VJ Sport Falcon

11 AM

Orienteering 38:19 intensity: (3 @0) + (11:05 @1) + (22:20 @2) + (4:51 @3) * 3.05 km (12:33 / km) +123m 10:27 / km
ahr:127 max:158 6c shoes: VJ Sport Falcon

shadow behind Phillipp.

12 PM

Orienteering (collect controls) 24:24 intensity: (16 @1) + (10:01 @2) + (14:07 @3) ** 2.96 km (8:14 / km) +117m 6:53 / km
ahr:142 max:155 4c shoes: VJ Sport Falcon

2 PM

Running warm up/down 7:55 intensity: (2 @0) + (18 @1) + (2:17 @2) + (5:18 @3) 1.29 km (6:08 / km) +35m 5:24 / km
ahr:142 max:153 shoes: VJ Sport Falcon

3 PM

Orienteering 49:33 intensity: (11 @1) + (3:32 @2) + (19:10 @3) + (25:46 @4) + (54 @5) *** 5.88 km (8:26 / km) +336m 6:33 / km
ahr:162 max:192 26c shoes: VJ Sport Falcon

No shadow running for me this training so i decided to run the course myself. Made a few smaller mistakes and one reeally big one on the way to control 8, just got the wrong valley and didn't matched it right on the map so the rest was running with Lars.

Tuesday Apr 16 #

7 AM

Running 28:17 intensity: (6 @0) + (57 @1) + (5:15 @2) + (18:33 @3) + (3:26 @4) 4.04 km (7:00 / km) +155m 5:52 / km
ahr:150 max:173 shoes: INOV-8 Trail Talon 250

Warm-Up with Colin, Lars, Steffen and Ben on the trails next to the accomodation.
3 PM

Orienteering 35:12 intensity: (43 @0) + (6:27 @1) + (19:28 @2) + (8:10 @3) + (24 @4) ** 2.86 km (12:18 / km) +103m 10:26 / km
ahr:132 max:168 shoes: VJ Sport Falcon

Shadow behind Philipp.

Running warm up/down 6:17 intensity: (3 @0) + (12 @1) + (2:50 @2) + (3:12 @3) 0.98 km (6:25 / km) +67m 4:47 / km
ahr:142 max:158 shoes: VJ Sport Falcon

Monday Apr 15 #

2 PM

Orienteering (set controls) 23:57 intensity: (18 @1) + (3:18 @2) + (9:13 @3) + (10:54 @4) + (14 @5) ** 3.12 km (7:41 / km) +96m 6:39 / km
ahr:159 max:186 6c shoes: VJ Sport Falcon

3 PM

Orienteering 27:47 intensity: (3:20 @0) + (4:04 @1) + (17:20 @2) + (3:03 @3) * 2.86 km (9:42 / km) +86m 8:26 / km
ahr:125 max:150 5c shoes: VJ Sport Falcon

Running behind Matthias.

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