Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 7 days ending Apr 10, 2016:

activity	#	time	miles		km		+m
orienteering	7	7:02:00	42.98	(9:49)	69.17	(6:06)	1545	121c
biking	2	1:58:00	10.0		16.1		209
Strength	1	30:00
Total	10	9:30:00	52.98		85.27		1754	121c

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Sunday Apr 10, 2016 #

11 AM

orienteering race (Relay) 1:06:00 [4] *** 11.5 km (5:44 / km) +268m 5:08 / km
ahr:164 max:193 19c shoes: VJ Bold black/orange

Swiss national team camp Thun: The camp closing competition, teams of 4, 2 boys and 2 girls, 4 different courses and on the three first ones we started so that girls first and then 2,5min later the guys. The last start was so that girls and boys started every 30sec according to the leadingboard, but so that girls first and then boys. Includes 21min and 4km warm up/down.

Saturday Apr 9, 2016 #

10 AM

biking (spinning) 1:03:00 [3]
ahr:162 max:184 shoes: Vibram five fingers Pink

Swiss national team camp Thun: a spinning hour, had never done one before and oh my, was so hard!! Luckily, at the second half of the lesson there was a finnish song that was coming out of the loudspeakers and that kept me going until the end.

3 PM

orienteering (route choice comparison) 1:11:00 [2] *** 10.45 km (6:48 / km) +511m 5:28 / km
ahr:153 max:174 14c shoes: VJ Bold black/orange

Swiss national team camp Thun: pairtraining, idea to compare the different route choices. One big mess up came, went from 10 dirrectly to 12 but otherwise it was a very nice training, I loved the terrain and its very steep hills!

Friday Apr 8, 2016 #

2 PM

orienteering (intervals) 1:05:00 [2] *** 12.53 km (5:11 / km) +223m 4:46 / km
ahr:156 max:184 15c shoes: VJ Bold black/orange

Swiss national team camp Thun: o-intervals in groups of 4, 5 intervals. Nicely overspeed and it was fun, without mistakes. Includes 4km and 20min of warm up/down

9 PM

orienteering (night-o) 1:07:00 [3] **** 9.1 km (7:22 / km) +452m 5:54 / km
ahr:164 max:186 22c shoes: VJ Bold black/orange

Swiss national team camp Thun: Night-o training, start in groups of three and a butterfly (or in finnish "salmiakki") forking. The terrain was very hard and it with the night mixed everyones heads and that was why I was first at the last central control. But then, the lamps battery died... had to wait for the next one that went to the finish.

Thursday Apr 7, 2016 #

11 AM

orienteering (sprint) 40:00 [4] *** 8.44 km (4:44 / km) +43m 4:37 / km
ahr:185 max:192 18c shoes: Vibram five fingers Pink

Swiss national team camp Thun: First was the sprint qualification in Thun city center, very fast. training includes 25min and 4,9 warm up/down.

2 PM

orienteering (middle) 48:00 [3] *** 8.75 km (5:29 / km) +48m 5:20 / km
ahr:188 max:197 17c shoes: VJ Bold black/orange

Swiss national team camp Thun: Mittel liga final. First a start in groups of 4, 1,6km course. Then 7min pause and then a 15sec chase start on a 2,1km course. Won the first course clearly and started the second one badly but then managed to regain a good pace and keep up with the others. Includes 4,7km and 26min of warm up/down.

4 PM

orienteering (long) 1:05:00 [2] *** 8.4 km (7:44 / km)
ahr:160 max:179 16c shoes: VJ Bold black/orange

Swiss national team camp Thun: We did the training on last years swiss national champs in long distance terrain. A partnertraining, had to lead every second control and at the end there was a memorizing part, made a few small mistakes there but it was okay.

Tuesday Apr 5, 2016 #

6 PM

biking 55:00 [2] 16.1 km (17.6 kph) +209m
ahr:136 max:168 shoes: Adidas Adizero Boost 2.0 viole

Easy biking today, because tomorrow a lactate test on bike, again...

7 PM

Strength 30:00 [2]
shoes: Vibram five fingers Pink

...and a little strength, especially balance.

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