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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tschaekob

In the 7 days ending Sep 9, 2019:

activity # timemileskm+m
  Cycling13 6:03:17 91.09(15.0/h) 146.6(24.2/h) 1489
  Orienteering2 1:55:45 11.62(9:58) 18.7(6:11) 50239c
  Running3 1:28:58 8.65(10:17) 13.92(6:24) 156
  Workout2 33:47
  Total18 10:01:47 111.36 179.22 214739c
  [1-5]18 9:49:36

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Monday Sep 9, 2019 #

6 AM

Cycling 33:51 intensity: (11:29 @1) + (19:23 @2) + (2:59 @3) 13.02 km (23.1 kph) +141m
ahr:125 max:147

4 PM

Cycling 31:33 intensity: (1:39 @0) + (12:32 @1) + (11:32 @2) + (5:50 @3) 13.12 km (25.0 kph) +123m
ahr:124 max:151

Sunday Sep 8, 2019 #

9 AM

Running warm up/down 8:11 intensity: (18 @1) + (1:28 @2) + (6:25 @3) 1.24 km (6:37 / km) +40m 5:42 / km
ahr:147 max:163 shoes: VJ Sport Falcon

Orienteering race 1:11:15 intensity: (2 @0) + (9 @1) + (6:31 @2) + (7:49 @3) + (56:32 @4) + (12 @5) *** 11.76 km (6:04 / km) +239m 5:30 / km
ahr:168 max:184 19c shoes: VJ Sport Falcon

Had some problems all over the race, got many times a bit out of direction and swerve too much on the controls, especially to control 4. To 2nd I should have gone over the hill instead of running around as there where too much undergrowth there. To 13th I had really big trouble to find the control as it was in the smallest hole around, and as the GPS shows it might be set not correctly. 15th control I missed by a few meters without seeing it, and the map wasn't that accurate there with the contours but i should have recognised that I ran to long after the path much faster. Lost about 5 min with all my mistakes. Again I lost to much pace in the end and being a bit frustrated after the two stupid mistakes there.

8 PM

Cycling 27:03 intensity: (3:56 @1) + (21:15 @2) + (1:52 @3) 10.47 km (23.2 kph) +100m
ahr:128 max:143

Saturday Sep 7, 2019 #

Event: DM Mittel-OL / BRL Lang-OL
 
12 PM

Running warm up/down 13:20 intensity: (9 @1) + (5:00 @2) + (8:11 @3) 2.31 km (5:46 / km) +34m 5:23 / km
ahr:143 max:156 shoes: VJ Sport Falcon

1 PM

Orienteering race 44:30 intensity: (18 @1) + (51 @2) + (11:20 @3) + (19:26 @4) + (12:35 @5) *** 6.94 km (6:25 / km) +263m 5:23 / km
ahr:174 max:194 20c shoes: VJ Sport Falcon

The race was nice, but I made some smaller mistakes with some extra meters to 7th and 18th control and losing some time to 13th being a little bit too high, all in all about 1 min lost to mistakes and some more time as I got slower in the end after all the running in the fast and partly with blueberries covered forest.

Friday Sep 6, 2019 #

7 AM

Cycling 36:11 intensity: (1:19 @0) + (11:43 @1) + (15:28 @2) + (7:41 @3) 13.77 km (22.8 kph) +143m
ahr:127 max:162

4 PM

Cycling 7:55 intensity: (1:15 @0) + (5:04 @1) + (1:11 @2) + (25 @3) 2.66 km (20.2 kph) +37m
ahr:112 max:127

Thursday Sep 5, 2019 #

7 AM

Cycling 32:49 intensity: (14 @0) + (2:49 @1) + (20:43 @2) + (9:01 @3) + (2 @4) 13.07 km (23.9 kph) +132m
ahr:134 max:164

4 PM

Cycling 32:18 intensity: (2:05 @0) + (14:32 @1) + (12:42 @2) + (2:59 @3) 13.15 km (24.4 kph) +127m
ahr:121 max:149

6 PM

Cycling 17:03 intensity: (6 @0) + (8:19 @1) + (7:45 @2) + (53 @3) 7.54 km (26.5 kph) +43m
ahr:121 max:151

7 PM

Running 1:07:27 intensity: (17 @1) + (2:53 @2) + (32:48 @3) + (31:29 @4) 10.37 km (6:30 / km) +83m 6:15 / km
ahr:160 max:180 shoes: BROOKS Glycerin 15

8 PM

Cycling 18:33 intensity: (11 @0) + (2:26 @1) + (9:15 @2) + (6:27 @3) + (14 @4) 7.58 km (24.5 kph) +116m
ahr:137 max:164

Workout 10:00 [1]

Wednesday Sep 4, 2019 #

7 AM

Cycling 32:45 intensity: (16 @0) + (13:00 @1) + (14:14 @2) + (5:15 @3) 13.03 km (23.9 kph) +141m
ahr:126 max:154

4 PM

Cycling 32:35 intensity: (2:48 @0) + (11:43 @1) + (12:25 @2) + (5:39 @3) 13.1 km (24.1 kph) +123m
ahr:123 max:160

Tuesday Sep 3, 2019 #

7 AM

Cycling 29:07 intensity: (1:00 @0) + (12:45 @1) + (9:21 @2) + (5:48 @3) + (13 @4) 13.06 km (26.9 kph) +139m
ahr:125 max:167

4 PM

Cycling 31:34 intensity: (1:16 @0) + (11:33 @1) + (17:00 @2) + (1:45 @3) 13.02 km (24.7 kph) +125m
ahr:124 max:156

8 PM

Workout 23:47 [3]
ahr:115 max:149

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