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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tschaekob

In the 7 days ending Oct 28, 2019:

activity # timemileskm+m
  Cycling10 5:23:58 79.8(14.8/h) 128.42(23.8/h) 1242
  Running4 2:29:58 16.46(9:07) 26.5(5:40) 297
  Orienteering2 1:15:04 8.6(8:44) 13.85(5:25) 22444c
  Workout1 10:00
  Total15 9:19:00 104.87 168.76 176344c
  [1-5]15 9:10:14

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TuWeThFrSaSuMo

Monday Oct 28, 2019 #

7 AM

Running 1:05:08 intensity: (14 @1) + (3:20 @2) + (50:32 @3) + (11:02 @4) 12.47 km (5:13 / km) +153m 4:55 / km
ahr:156 max:181 shoes: BROOKS Glycerin 16

5 PM

Cycling 33:10 intensity: (58 @0) + (10:17 @1) + (18:44 @2) + (3:11 @3) 13.09 km (23.7 kph) +120m
ahr:124 max:147

Sunday Oct 27, 2019 #

Event: BWM Mittel
 
10 AM

Running warm up/down 13:33 intensity: (14 @1) + (23 @2) + (12:35 @3) + (21 @4) 2.16 km (6:17 / km) +129m 4:50 / km
ahr:154 max:165 shoes: NVii Forest 1

Orienteering 35:38 intensity: (21 @1) + (3:04 @2) + (12:00 @3) + (18:44 @4) + (1:29 @5) *** 5.45 km (6:32 / km) +193m 5:33 / km
ahr:164 max:194 17c shoes: NVii Forest 1

Made many mistakes, started on the way to the first control, were a little bit insecure there. to 4th just got out of direction. Away from 7th I did a totally stupid mistake bu running upwards instead of down. To 10th I was looking way too early and to 16th i should had take the path instead of running cross-country. Also couldn't get everything out of my legs and felt pretty slow the whole race, ended up with the silver medal, even without all the mistakes I were too slow to fight for the gold.

11 AM

Running warm up/down 9:21 intensity: (16 @1) + (43 @2) + (8:22 @3) 1.6 km (5:52 / km)
ahr:148 max:159 shoes: NVii Forest 1

Saturday Oct 26, 2019 #

Event: Halloween-OL
 
5 AM

Cycling 54:28 intensity: (8:35 @1) + (34:20 @2) + (11:17 @3) + (16 @4) 21.31 km (23.5 kph) +217m
ahr:133 max:165

7 PM

Orienteering race 39:26 intensity: (14 @0) + (9 @1) + (43 @2) + (7:45 @3) + (30:35 @4) ** 8.4 km (4:42 / km) +31m 4:37 / km
ahr:169 max:183 27c shoes: INOV-8 Trail Talon 250

Race was okay but not perfect, had some troubles to read the map correctly a few times and missed some better routes because I didn't see the paths in the dark, for example there were two paths on the way to 11th control which are even hard to see with daylight and one on the way to 24th, so I had two route choice mistakes there but because I didn't see the paths in the dark. The rest of the race was good, with a nice pace but not too fast as I had to save my energy for tomorrow.

Friday Oct 25, 2019 #

7 AM

Cycling 33:13 intensity: (5 @0) + (14:36 @1) + (10:15 @2) + (8:17 @3) 13.22 km (23.9 kph) +128m
ahr:127 max:161

4 PM

Cycling 32:32 intensity: (14 @0) + (14:22 @1) + (12:55 @2) + (5:01 @3) 13.06 km (24.1 kph) +116m
ahr:125 max:152

Thursday Oct 24, 2019 #

6 PM

Cycling 17:28 intensity: (1:31 @0) + (13:06 @1) + (2:25 @2) + (26 @3) 7.48 km (25.7 kph) +40m
ahr:114 max:132

7 PM

Running 1:01:56 intensity: (8 @1) + (2:39 @2) + (37:11 @3) + (21:58 @4) 10.27 km (6:02 / km) +15m 5:59 / km
ahr:160 max:175 shoes: BROOKS Glycerin 16

8 PM

Cycling 19:10 intensity: (5 @0) + (6:43 @1) + (6:53 @2) + (4:32 @3) + (57 @4) 7.52 km (23.5 kph) +117m
ahr:131 max:170

Workout 10:00 [1]

Wednesday Oct 23, 2019 #

7 AM

Cycling 32:37 intensity: (1:13 @0) + (13:22 @1) + (16:35 @2) + (1:27 @3) 13.24 km (24.4 kph) +131m
ahr:122 max:144

5 PM

Cycling 34:24 intensity: (2:10 @0) + (18:48 @1) + (11:20 @2) + (2:06 @3) 13.06 km (22.8 kph) +122m
ahr:118 max:148

Tuesday Oct 22, 2019 #

5 AM

Cycling 33:26 intensity: (9:50 @1) + (19:58 @2) + (3:38 @3) 13.28 km (23.8 kph) +129m
ahr:127 max:150

3 PM

Cycling 33:30 intensity: (2:16 @0) + (12:56 @1) + (12:29 @2) + (5:49 @3) 13.17 km (23.6 kph) +123m
ahr:123 max:151

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