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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tschaekob

In the 7 days ending Jun 16:

activity # timemileskm+m
  Orienteering3 3:47:23 18.75(12:08) 30.18(7:32) 99447c
  Running3 20:47 2.15(9:40) 3.46(6:00) 21
  Total5 4:08:10 20.9(11:52) 33.64(7:23) 101547c
  [1-5]5 4:07:51

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Sunday Jun 16 #

2 AM

Running warm up/down 7:40 intensity: (1 @0) + (7 @1) + (3:58 @2) + (3:34 @3) 1.34 km (5:43 / km)
ahr:139 max:160 shoes: VJ Sport Falcon

3 AM

Orienteering race (Jukola 3rd leg) 1:44:43 intensity: (13 @1) + (1:25 @2) + (36:10 @3) + (1:06:55 @4) ***** 15.51 km (6:45 / km) +409m 5:58 / km
ahr:165 max:183 24c shoes: VJ Sport Falcon

The start was good, but at the second and fifth controle i made my firs bigger mistakes, then on the way to the 10th control i hit my knee while passing some slower runners, so hat to do a bit slower from there on. Then lost some time away from 11th control. Then i had verey ploor orienteering skills again for the 14th and especially 22nd control. All in all i lost about 6 to 7 minutes from mistakes and another 2 or so after i hit my knee, but still had a reasonable result for the third leg.

Saturday Jun 15 #

10 AM

Running warm up/down 5:39 intensity: (11 @1) + (2:56 @2) + (2:32 @3) 0.86 km (6:32 / km) +16m 6:00 / km
ahr:141 max:157 shoes: VJ Sport Falcon

Orienteering (Jukola Model Event) 54:28 intensity: (7 @1) + (6:40 @2) + (34:02 @3) + (13:39 @4) **** 6.36 km (8:34 / km) +169m 7:34 / km
ahr:155 max:179 10c shoes: VJ Sport Falcon

Tried to get a feeling for the map, worked ok but had some problems here and there.

11 AM

Running warm up/down 7:28 intensity: (10 @1) + (3:41 @2) + (3:37 @3) 1.25 km (5:57 / km) +6m 5:49 / km
ahr:139 max:149 shoes: VJ Sport Falcon

Friday Jun 14 #

Note
(rest day)

Thursday Jun 13 #

Note
(rest day)

Wednesday Jun 12 #

Note
(rest day)

Tuesday Jun 11 #

Note
(rest day)

Monday Jun 10 #

11 AM

Orienteering race 1:08:12 intensity: (18 @0) + (7 @1) + (48 @2) + (25:06 @3) + (41:53 @4) *** 8.3 km (8:13 / km) +416m 6:34 / km
ahr:164 max:183 13c shoes: VJ Sport Falcon

The race was ok, just had some problems to run all the hills, so I lost most of my time there.

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