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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Manney1

In the 30 days ending Apr 30, 2008:

activity # timemileskm+m
  running12 12:26:03 88.79 142.9 2120
  Orienteering3 3:08:31 13.11(14:23) 21.1(8:56) 1080
  Games1 2:00:00
  Cycling1 1:58:32 35.42(3:21) 57.0(2:05) 510
  Ergo2 1:57:39 30.45(3:52) 49.0(2:24)
  Intervals1 22:37 4.35(5:12) 7.0(3:14)
  Total19 21:53:22 172.12 277.0 3710

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Wednesday Apr 30, 2008 #

Cycling 1:58:32 [2] 57.0 km (2:05 / km) +510m 1:59 / km

Was going by bike to work in morning. Afterwards I made a tour from Bergheim over Obertrum-Mattsee-Neumarkt back to henndorf. Was quite nice session although it was a lot of wind.

Tuesday Apr 29, 2008 #

Ergo 1:00:00 [2] 24.0 km (2:30 / km)

boring ergo session in the cave of henndorf :-(

Monday Apr 28, 2008 #

running 48:42 [1] 10.1 km (4:49 / km) +125m 4:32 / km

Was quite esay running down to the breitis and than a small round with felix. Was quite nice run and my periosteum was....hmmm I say okay....

Sunday Apr 27, 2008 #

Rest day
(injured)

Saturday Apr 26, 2008 #

Rest day
(injured)

Friday Apr 25, 2008 #

Rest day
(injured)

Thursday Apr 24, 2008 #

Rest day
(injured)

Wednesday Apr 23, 2008 #

Rest day
(injured)

Periosteum! Make the whole week rest!!! :-(

Tuesday Apr 22, 2008 #

Ergo intervals 57:39 [4] 25.0 km (2:18 / km)

Big probs with my periosteum so I'm back on the ergo. :-(

8 times 3 mins

Monday Apr 21, 2008 #

running 45:13 [2] 9.2 km (4:55 / km) +130m 4:35 / km

Was quite bad day for me. My perisoteum hurt really bad. I think I have to take some days rest. :-(
C • I told you 4

Sunday Apr 20, 2008 #

Games (Beachvolleyball) 2:00:00 [2]

Nice first beach session in the Henndorfer Strandbad. ;-)

Saturday Apr 19, 2008 #

Orienteering race 1:04:43 [3] 6.6 km (9:48 / km) +350m 7:45 / km

3. Sbg Cup in Ried. Was quite bad for me 10 min mistake to one checkpoint. :-X

SC 3 - Long - Splits

Thursday Apr 17, 2008 #

running hills 1:19:22 [2] 14.9 km (5:20 / km) +535m 4:31 / km

Started at wolfis place. At the grabnerbauern warti and I run on the gravel road over Heimkehrerkreuz and Stoawandl and back to Wolfi. Was quite nice run. :-)

Wednesday Apr 16, 2008 #

running 58:09 [1]

Today running including a orienteering in Henndorf. Actually I would run arround 100 min but I felt today my periosteum a little bit again. So I decide to do not so much. :-(

Tuesday Apr 15, 2008 #

running warm up/down 33:47 [1] 4.0 km (8:27 / km)

Warm up and cool down for the track intervall

including 16 min break between the intervalls

Intervals intervals 22:37 [4] 7.0 km (3:14 / km)

7 x 1000 m Intervalls... felt actually pretty well today.

Here the details:

1. 3:24.4
2. 3:16.5
3. 3:14.6
4. 3:13.2
5. 3:10.5
6. 3:11.6
7. 3:06.0

2 min break between each one.
C • lol 2

Monday Apr 14, 2008 #

running 1:15:32 [1] 14.4 km (5:15 / km) +325m 4:43 / km

Smooth running with wolfi the first gravel road in the henndorfer forest. At the end of the run it was very windy and I felt my underarm anymore. It was really cold :X

Sunday Apr 13, 2008 #

Rest day
(rest day)

come home at 8:30 pm.... was toooo lazy :X

Saturday Apr 12, 2008 #

running 1:01:31 [3] 15.7 km (3:55 / km) +125m 3:46 / km

Today A2-A3 run in St. Pölten. :-) Was a quite nice run along the Traisen and in the hills of Stp.

Friday Apr 11, 2008 #

Rest day
(rest day)

Thursday Apr 10, 2008 #

running hills 1:00:05 [3] 11.0 km (5:28 / km) +395m 4:38 / km

Hills training on the Steinwandl. Was a quite nice intervall sessions with wolfi.

Wednesday Apr 9, 2008 #

Orienteering 1:03:46 [2] 7.0 km (9:07 / km) +380m 7:10 / km

Really nice training made by rami in the henndorf forrest. Maybe a little bit much climbmeters. ;-)

Tuesday Apr 8, 2008 #

running 1:15:09 [2] 16.9 km (4:27 / km) +205m 4:12 / km
ahr:146 max:167

Was only a little bit faster running today. I thought that intervalls would be not good for my calf. Think it was the right decision. :-)

Monday Apr 7, 2008 #

running 43:14 [1] 7.4 km (5:51 / km) +95m 5:29 / km

Easy jog with wolfi. I felt at the beginning pretty heavy my right calf but during the run it going better.

Saturday Apr 5, 2008 #

running 1:24:19 [5] 24.3 km (3:28 / km)

6 hours run in Wals. Was quite though race. We finished as second and now my legs are death. But it was a really cool run. :-)

Thursday Apr 3, 2008 #

running 1:21:00 [1] 15.0 km (5:24 / km) +185m 5:05 / km
ahr:135 max:166

Nice smooth jog with warti and Wolfi. Put out the last marks for Sbg. Cup on the weekend.

Tuesday Apr 1, 2008 #

Orienteering 1:00:02 [2] 7.5 km (8:00 / km) +350m 6:29 / km

Quite nice training in the evening in the henndorfer forrest. Felt pretty well.

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