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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Apr 29:

activity # timemileskm+m
  orienteering3 2:10:43 9.6(13:37) 15.45(8:28) 359
  Running3 1:57:33 8.45 13.6 424
  stretch/yoga2 15:00
  Total6 4:23:16 18.06 29.06 783
  [1-5]5 4:07:31
averages - sleep:7

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Sunday Apr 29 #

10 AM

orienteering 47:38 intensity: (13 @1) + (6 @2) + (1:40 @3) + (44:44 @4) + (55 @5) 5.82 km (8:11 / km)
ahr:160 max:171

TMO Cademario-Arioso.
Longish middle style course, mostly good except dropping 2 mins on a slope control, rushing trying to drop someone :(
Oh the hills are steep, and I felt so unfit on them.
Almost 10mins behind Sabine..
https://www.o-l.ch/cgi-bin/results?type=rang&year=...

Running 20:00 intensity: (5:00 @1) + (5:00 @2) + (6:00 @3) + (4:00 @4)
slept:7.0

Warm up: 10mins easy uphill jog, 5mins more intense just before start
5min ez warm down

stretch/yoga 5:00 [0]

had a while to wait at the start so a bit more of a stretch
3 PM

orienteering 28:21 intensity: (11 @0) + (12:08 @1) + (7:12 @2) + (7:28 @3) + (1:22 @4) 3.61 km (7:52 / km) +133m 6:38 / km
ahr:133 max:154

sprint tr, but took it pretty easy (legs tired)

Saturday Apr 28 #

stretch/yoga 10:00 [0]

stretch by the fire at the absolutely amazing camping spot we luckily stumbled across on the way up towards San Bernadino! Need nothing more in life than this :)
1 PM

orienteering 54:44 intensity: (18 @1) + (3:22 @2) + (14:16 @3) + (35:57 @4) + (51 @5) 6.03 km (9:05 / km) +226m 7:39 / km
ahr:154 max:171

Fuerstenwald in Chur. Terrible run, almost messed up every control a little bit, and some more than a little bit, and was very unfocused. Felt like a bumbling novice.
25 degrees felt unbearably hot for running!!!

Thursday Apr 26 #

Note

Iron level back 32 not too bad (37 last November..)

Wednesday Apr 25 #

12 PM

Running 44:52 intensity: (29 @0) + (9:02 @1) + (14:09 @2) + (7:46 @3) + (13:24 @4) + (2 @5) 6.03 km (7:27 / km) +45m 7:11 / km
ahr:141 max:170

10x1mins hills from work during the pollen storm. Luckily not allergic - thick yellow clouds swirling off all the trees!

Tuesday Apr 24 #

8 PM

Running 52:41 intensity: (5 @0) + (18:49 @1) + (8:19 @2) + (23:06 @3) + (2:22 @4) 7.58 km (6:57 / km) +379m 5:34 / km
ahr:137 max:153

I don't think I've ever been as stressed as I have at work in the last days/weeks. Went out for this night run above Galgenen and by the end felt better.

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