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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tschaekob

In the last 7 days:

activity # timemileskm+m
  Orienteering6 5:00:16 26.29(11:25) 42.31(7:06) 101583c
  Running7 1:27:40 9.7(9:02) 15.61(5:37) 118
  Total9 6:27:56 35.99(10:47) 57.92(6:42) 113483c
  [1-5]9 6:25:32

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Saturday Aug 17 #

1 PM

Running 12:22 intensity: (23 @1) + (3:05 @2) + (8:54 @3) 2.1 km (5:53 / km) +6m 5:49 / km
ahr:147 max:161

Orienteering 1:33:36 intensity: (12 @1) + (4:13 @2) + (51:21 @3) + (37:50 @4) 11.59 km (8:05 / km) +260m 7:16 / km
ahr:160 max:182

Friday Aug 16 #

12 PM

Running warm up/down 12:57 intensity: (13 @0) + (10 @1) + (3:59 @2) + (8:35 @3) 2.33 km (5:33 / km) +28m 5:14 / km
ahr:143 max:159 shoes: VJ Sport Falcon

Orienteering race (WOC Spectator race) 47:51 intensity: (15 @0) + (2:30 @1) + (7:42 @2) + (5:45 @3) + (31:11 @4) + (28 @5) **** 6.45 km (7:25 / km) +148m 6:39 / km
ahr:161 max:185 14c shoes: VJ Sport Falcon

Tough race as I have not that much energy left after 6 competitions and no rest day in between. The race wasn't that clean, I had some troubles with the direction again to 2nd control. To 3rd I lost some seconds and to 5th came out of direction on the last hill. To 7th I just ran little too far. To 8th some extra meters and not to straight forward tried to do it better to 9th but got the extra meters again but this time from the other side. To 10th again a little to far as well as to 12th.

Thursday Aug 15 #

9 AM

Running warm up/down 13:42 intensity: (15 @0) + (30 @1) + (7:53 @2) + (4:57 @3) + (7 @4) 2.48 km (5:32 / km) +5m 5:28 / km
ahr:138 max:164 shoes: VJ Sport Falcon

Orienteering race (WOC Spectator race) 37:58 intensity: (19 @0) + (23 @1) + (5:17 @2) + (8:55 @3) + (14:57 @4) + (8:07 @5) **** 6.8 km (5:35 / km) +147m 5:02 / km
ahr:167 max:190 20c shoes: VJ Sport Falcon

Nice race with a 1 min mistake away from 2nd. Found myself in a group where we pushed hard, only lost some seconds from 6th and to 11th control. From 17th it was just running and I had to fight a bit to hold a good pace till the finish.

Wednesday Aug 14 #

10 AM

Running warm up/down 15:42 intensity: (7 @0) + (14 @1) + (3:47 @2) + (11:33 @3) + (1 @4) 2.72 km (5:47 / km) +54m 5:16 / km
ahr:146 max:164 shoes: VJ Sport Falcon

11 AM

Orienteering race (WOC Spectator race) 42:23 intensity: (13 @0) + (11 @1) + (5:58 @2) + (12:31 @3) + (23:24 @4) + (6 @5) **** 5.75 km (7:22 / km) +122m 6:40 / km
ahr:162 max:185 18c shoes: VJ Sport Falcon

Got some problems with the 1st and 2nd control and lost about 1 min there but from there on a pretty solid race.
12 PM

Running warm up/down 6:06 intensity: (2:48 @3) + (3:18 @4) 0.99 km (6:10 / km) +7m 5:58 / km
ahr:164 max:173 shoes: VJ Sport Falcon

Tuesday Aug 13 #

2 PM

Running warm up/down 14:04 intensity: (17 @0) + (37 @1) + (10:43 @2) + (2:27 @3) 2.59 km (5:26 / km) +9m 5:20 / km
ahr:134 max:147 shoes: VJ Sport Falcon

3 PM

Orienteering race (WOC Spectator race) 56:10 intensity: (19 @0) + (18 @1) + (6:30 @2) + (19:06 @3) + (22:28 @4) + (7:29 @5) **** 6.79 km (8:16 / km) +260m 6:56 / km
ahr:163 max:193 18c shoes: VJ Sport Falcon

Was a bit insecure to 1st and 2nd control. On the way to 3rd I was too deep and lost some time there. The biggest mistake was at 5th control where I run some circles. From 12th control on I was a bit tired as the underground was hard to run so I lost a bit of my pace over the hills. Maybe I climbed too many cliffs and lost too much energy doing so.

Monday Aug 12 #

5 PM

Running warm up/down 12:47 intensity: (8 @0) + (23 @1) + (4:49 @2) + (6:38 @3) + (49 @4) 2.41 km (5:18 / km) +10m 5:12 / km
ahr:144 max:168 shoes: BROOKS Glycerin G15

Orienteering race (WOC Sectator race) 22:18 intensity: (18 @0) + (8 @1) + (3:48 @2) + (7:12 @3) + (5:51 @4) + (5:01 @5) *** 4.93 km (4:31 / km) +78m 4:11 / km
ahr:164 max:190 13c shoes: BROOKS Glycerin G15

Made a few mistakes in the beginning, to the 2nd and 3rd control I was a bit out of direction. From 3rd I ran away the wrong direction and lost about 25 seconds. On the way to 7th I took the wrong road and had to run some unnecessary extra meters. The rest of the race was way better then.

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