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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Anton.

In the 7 days ending Jun 18, 2016:

activity # timemileskm+m
  orienteering8 5:18:22 19.85(16:02) 31.95(9:58) 1757
  running9 2:21:11 10.84(13:01) 17.45(8:05) 519
  strength 2 2:00:00
  gymnastic1 20:00
  Total12 9:59:33 30.7 49.4 2276
  [1-5]12 9:09:09

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SuMoTuWeThFrSa

Saturday Jun 18, 2016 #

10 AM

running warm up/down 15:01 intensity: (2:03 @0) + (4:18 @1) + (5:42 @2) + (54 @3) + (2:04 @4) 1.24 km (12:10 / km) +122m 8:08 / km
ahr:131 max:173 shoes: Bold - 7

orienteering (middle-relay) 32:22 intensity: (43 @0) + (23 @1) + (27 @2) + (3:07 @3) + (26:48 @4) + (54 @5) *** 3.62 km (8:57 / km) +303m 6:18 / km
ahr:171 max:191 shoes: Bold - 7

running warm up/down 7:20 intensity: (3:00 @0) + (2:03 @1) + (50 @2) + (1:27 @3) 2.08 km (3:31 / km) +14m 3:24 / km
ahr:107 max:154 shoes: Bold - 7

4 PM

running warm up/down 11:28 intensity: (1:55 @0) + (2:59 @1) + (3:39 @2) + (2:55 @3) 1.36 km (8:25 / km) +95m 6:15 / km
ahr:132 max:164 shoes: Bold - 7

orienteering (middle final) 37:34 intensity: (37 @0) + (29 @1) + (55 @2) + (2:19 @3) + (25:07 @4) + (8:07 @5) **** 4.69 km (8:00 / km) +316m 5:59 / km
ahr:176 max:197 shoes: Bold - 7

running warm up/down 7:50 intensity: (1:12 @0) + (1:12 @1) + (3:30 @2) + (1:56 @3) 1.21 km (6:29 / km) +48m 5:25 / km
ahr:130 max:154 shoes: Bold - 7


Mittel-Finale - Splits

Friday Jun 17, 2016 #

11 AM

running warm up/down 12:29 intensity: (4:57 @0) + (3:02 @1) + (4:10 @2) + (20 @3) 1.09 km (11:29 / km) +16m 10:42 / km
ahr:113 max:149 shoes: adizero adios boost 2 hail

running warm up/down 4:05 intensity: (5 @0) + (36 @1) + (37 @2) + (2:47 @3) 0.72 km (5:41 / km) +12m 5:15 / km
ahr:142 max:155 shoes: adizero adios boost 2 hail

orienteering 17:41 intensity: (1:02 @0) + (13 @1) + (5 @2) + (24 @3) + (15:02 @4) + (55 @5) **** 3.55 km (4:59 / km) +154m 4:05 / km
ahr:176 max:186 shoes: adizero adios boost 2 hail

running 6:39 intensity: (31 @0) + (53 @1) + (2:32 @2) + (2:43 @3) 1.16 km (5:43 / km) +19m 5:17 / km
ahr:139 max:154 shoes: adizero adios boost 2 hail

3 PM

orienteering 14:03 intensity: (50 @0) + (1:32 @1) + (4:18 @2) + (7:23 @3) ** 0.93 km (15:09 / km) +69m 11:03 / km
ahr:142 max:162 shoes: adizero adios boost 2 hail


Sprint-Sent - Splits

Thursday Jun 16, 2016 #

7 AM

running 13:00 intensity: (4:05 @0) + (1:16 @1) + (1:16 @2) + (3:54 @3) + (2:29 @4) 2.29 km (5:41 / km) +38m 5:15 / km
ahr:139 max:170 shoes: Bold - 7

10 AM

running 13:41 intensity: (4:05 @0) + (1:55 @1) + (2:00 @2) + (4:46 @3) + (55 @4) 1.65 km (8:16 / km) +20m 7:48 / km
ahr:132 max:167 shoes: Bold - 7

orienteering 41:56 intensity: (2:38 @0) + (1:17 @1) + (4:27 @2) + (16:03 @3) + (17:19 @4) + (12 @5) **** 4.7 km (8:55 / km) +210m 7:18 / km
ahr:160 max:185 shoes: Bold - 7

running 9:25 intensity: (1:34 @0) + (2:00 @1) + (1:58 @2) + (3:22 @3) + (31 @4) 1.09 km (8:41 / km) +6m 8:27 / km
ahr:138 max:168 shoes: Bold - 7

2 PM

running 14:18 intensity: (1:49 @0) + (3:01 @1) + (5:22 @2) + (4:06 @3) 0.76 km (18:45 / km) +75m 12:34 / km
ahr:132 max:157 shoes: Bold - 7

orienteering 1:32:06 intensity: (5:57 @0) + (1:45 @1) + (24:19 @2) + (58:07 @3) + (1:58 @4) **** 7.06 km (13:03 / km) +502m 9:38 / km
ahr:148 max:171 shoes: Bold - 7

Fuß hat gehalten.
Morgen wird ruhig.

Wednesday Jun 15, 2016 #

4 PM

running 10:28 intensity: (47 @0) + (2:47 @1) + (2:24 @2) + (2:12 @3) + (2:18 @4) 0.86 km (12:08 / km) +26m 10:32 / km
ahr:139 max:173 shoes: Bold - 7

orienteering 1:06:24 intensity: (3:29 @0) + (1:22 @1) + (23:10 @2) + (21:54 @3) + (16:29 @4) **** 5.86 km (11:20 / km) +131m 10:12 / km
ahr:149 max:181 shoes: Bold - 7

Control Picking Ötztal-Bahnhof.
Posten 6 und 7 gesetzt. Bei den ersten Posten habe ich mich von der krass detaillierten Karte sehr gefordert gefühlt.
Nach und nach habe ich immer besser reingefunden, wurde aber durch fehlende Postenschirme irritiert.

Am Ende ging es noch in extrem detailreiches Gelände. Da lief es bis ich wieder zurück musste.
Es gibt noch viel zu lernen aber dafür bin ich ja hier.
C • da hast du ja mal richtig a... 1
6 PM

running 2:10 intensity: (22 @0) + (1:31 @2) + (17 @3) 0.4 km (5:23 / km)
ahr:135 max:148 shoes: Bold - 7

Tuesday Jun 14, 2016 #

10 AM

strength 1:20:00 [2]

Am morgen bei Mediwe.

gymnastic 20:00 [1]

+ 30min Physio bei Mediwe
6 PM

strength 40:00 [2]

Kraftübungen von Anton, mit Anton für alle.
C • und Antons komischer Uhr ;-) 2

Sunday Jun 12, 2016 #

Event: Bundesranglistenlauf Lang-OL
 
9 AM

running warm up/down 13:17 intensity: (4:28 @0) + (1:40 @1) + (3:32 @2) + (3:37 @3) 1.54 km (8:37 / km) +28m 7:54 / km
ahr:124 max:160 shoes: Bold - 7

orienteering 16:16 intensity: (4:15 @0) + (2:30 @1) + (3:02 @2) + (4:09 @3) + (2:20 @4) 1.54 km (10:33 / km) +72m 8:33 / km
ahr:133 max:174 shoes: Bold - 7

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