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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 7 days ending Jul 28:

activity # timemileskm+m
  orienteering5 4:37:20 18.01(15:24) 28.98(9:34) 1095121c
  Warm up / down6 3:21:44 10.84(18:36) 17.45(11:34) 205
  runing1 27:22 3.42(8:00) 5.5(4:59) 72
  Streching2 20:00
  interval/tempo1 10:20 1.37(7:34) 2.2(4:42)
  Total7 8:56:46 33.63 54.13 1372121c
  [1-5]7 8:36:46
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Jul 28 #

11 AM

Warm up / down warm up/down 30:00 [1] 2.4 km (12:30 / km) +15m 12:07 / km
shoes: Inov 8

orienteering race (OOCup) 30:24 [4] ***** 3.3 km (9:13 / km) +125m 7:45 / km
ahr:150 max:165 25c slept:7.2 shoes: Inov 8

OOCup 5th day
Great forest "sprint" course. Sadly I made too many mistakes in the first part, but the second part was a good performance
https://photos.app.goo.gl/FzuX4hKG2bqx3KCS8

Warm up / down warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: Inov 8

Saturday Jul 27 #

11 AM

Warm up / down warm up/down 25:00 [1] 1.6 km (15:37 / km) +20m 14:42 / km
shoes: Inov 8

orienteering race (OOCup) 51:57 [4] **** 5.55 km (9:22 / km) +240m 7:42 / km
ahr:156 max:170 23c slept:8.0 shoes: Inov 8

OOCup 4th day
Technically a great perormance 1 min mistakes and some not optimall routechoise very satisfied with this one.
Only the physicall part was slow due to my small injury and the tieredness of the other days
https://photos.app.goo.gl/EiXbNDET2N9nzCg99

Warm up / down warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov 8

warm down run and some stretch

Friday Jul 26 #

10 AM

Warm up / down warm up/down 26:00 [1] 2.0 km (13:00 / km)
shoes: Inov 8

orienteering race (OOCup) 49:47 [4] **** 6.11 km (8:09 / km) +170m 7:09 / km
ahr:159 max:172 27c slept:9.0 shoes: Inov 8

OOCup 3rd day
My only stage wining run in this week
Good performance in the fast part only I wasn't too fast due to a inner thigh injury and a really slow performance with some mistakes in the rocky part.
https://photos.app.goo.gl/vFbiXjLBchXPpKfZ7

Streching warm up/down 10:00 [0]

Thursday Jul 25 #

12 PM

Warm up / down warm up/down 20:00 [1] 1.0 km (20:00 / km) +50m 16:00 / km
shoes: Inov 8

orienteering race (OOCup) 1:29:43 [4] ***** 8.7 km (10:19 / km) +350m 8:35 / km
ahr:162 max:177 27c slept:8.75 shoes: Inov 8

OOCup 2nd day
Lots of small mistakes and a physically weak performance.
After my big mistake I was really slow and also technically bad, therefore Jakub had caught me, but I wasn't abel to ran with him.
And to the 12st controll I made my biggest mistake for years I lost 10minutes to one controll :(
https://photos.app.goo.gl/LbmUhTUWxSLGHtwB9

Warm up / down warm up/down 6:44 [1] 1.2 km (5:37 / km)
shoes: Inov 8

Wednesday Jul 24 #

Event: OOcup/2019
 
12 PM

Warm up / down warm up/down 20:00 [1] 1.0 km (20:00 / km) +120m 12:30 / km
shoes: Inov 8

wurm up for OOCup 1st day

orienteering race 55:29 [4] ***** 5.32 km (10:26 / km) +210m 8:43 / km
ahr:168 max:179 19c slept:8.7 shoes: Inov 8

OOCup 1st day: Technically a stabil performance only 2 minutes mistakes, which is quite good in this terrain.
Phisically weak performance especially in the uphills.
https://photos.app.goo.gl/BbVmEChTeKVU8K4c7

Warm up / down warm up/down 10:00 [1] 0.6 km (16:40 / km)
shoes: Inov 8

warm down run and some stretching

Tuesday Jul 23 #

6 PM

runing 27:22 [2] 5.5 km (4:59 / km) +72m 4:40 / km
ahr:140 max:158 shoes: Nike Pegasus 35

Easy regeneration run before the OOCup begins

Streching 10:00 [0]

Monday Jul 22 #

5 PM

Warm up / down warm up/down 40:00 [1] 4.2 km (9:31 / km)
shoes: Adidas Ultraboost

Basic warm up at NKE

interval/tempo intervals 10:20 [3] 2.2 km (4:42 / km)
shoes: Nike Pegasus 35

1km (150/50) /2min, 3*200m/200jog =1:30,
3:31 31 30 29,3

Warm up / down warm up/down 9:00 [1] 1.75 km (5:09 / km)

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