Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending Aug 31, 2016:

activity # timemileskm+m
  Cycling10 12:43:13 184.49(4:08) 296.91(2:34) 2440
  Running22 11:33:54 75.54(9:11) 121.57(5:42) 2277
  Swimming13 8:53:08
  Orienteering9 4:07:22 24.87(9:57) 40.02(6:11) 980
  Physio10 2:15:00
  Hiking1 2:04:05 3.8(32:41) 6.11(20:18) 585
  Squash1 1:00:00
  Tennis1 45:00
  Total52 43:21:42 288.7 464.61 6282
  [1-5]50 40:32:37

«»
2:56
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Aug 31, 2016 #

9 AM

Tennis 45:00 [0]

for about 1:45hr
5 PM

Running warm up/down (wup) 9:00 [1] 1.76 km (5:07 / km)

Orienteering 13:31 [4] 3.13 km (4:19 / km) +40m 4:04 / km

sprint on "innere stadt"

Running warm up/down (cd) 7:42 [1] 1.45 km (5:19 / km)

Tuesday Aug 30, 2016 #

6 AM

Physio (core + yoga) 15:00 [1]

3 PM

Running warm up/down (wup) 24:55 [1] 4.66 km (5:21 / km) +85m 4:54 / km

Orienteering 8:05 [4] 2.13 km (3:48 / km) +10m 3:42 / km

2 short sprints on "lkh" with mathi and jakob
1) 4:33 (1,22km)
2) 3:32 (0,91km)

Running 2:00 [4] 0.64 km (3:08 / km)

8*80m quicker strides with mathi and jakob on roseggerweg

Running warm up/down (recoveries + cd) 37:00 [1] 4.0 km (9:15 / km) +50m 8:42 / km

Monday Aug 29, 2016 #

8 AM

Running warm up/down 36:02 [1] 5.18 km (6:57 / km) +10m 6:53 / km

Running intervals 1:57 [5] 0.63 km (3:06 / km) +30m 2:30 / km

6*uphill sprints with 1:30min recovery with carmen
20, 20, 20, 19, 19, 19

Sunday Aug 28, 2016 #

10 AM

Cycling 1:28:27 [1] 29.69 km (2:59 / km) +80m 2:56 / km

easy cycling with carmen
ebelsberg and a bit longer and back
4 PM

Swimming (aquarunning) 1:07:41 [1]

whole loop in oedter see

Saturday Aug 27, 2016 #

10 AM

Running warm up/down (wup) 10:59 [1] 2.02 km (5:26 / km) +50m 4:50 / km

Running 32:14 [4] 5.63 km (5:44 / km) +472m 4:02 / km

tremmelberglauf
wasnt getting in any rhythm, legs felt heavy from start, at least I m having a time to beat for next year

Running warm up/down (cd) 18:09 [1] 2.36 km (7:41 / km)

straighter downhill
6 PM

Swimming (aquarunning) 30:33 [1]

easy in oedter see

Friday Aug 26, 2016 #

4 PM

Cycling 1:19:20 [2] 28.1 km (2:49 / km) +465m 2:36 / km

nice enjoyable afternoon bike ride with axl
roseggerweg-altes fassl-josefhof-platte
10 PM

Running 32:47 [1] 6.44 km (5:05 / km) +40m 4:56 / km

easy jog home to home and back

Thursday Aug 25, 2016 #

9 AM

Running 20:00 [1] 3.68 km (5:26 / km) +100m 4:47 / km

home to home
8 PM

Running 34:42 [2] 8.19 km (4:14 / km) +20m 4:11 / km

evening run on mur
actually planned ints, but bad eating habits made it not possible, stopped earlier due to stomache cramps

Wednesday Aug 24, 2016 #

10 AM

Swimming (aquarunning) 52:28 [2]

morning session near sukosan on the way home

Tuesday Aug 23, 2016 #

8 AM

Running (wup) 10:00 [1] 1.74 km (5:45 / km) +20m 5:26 / km

Orienteering 13:02 [4] 2.4 km (5:26 / km) +70m 4:44 / km

sprint on "sibenik"
hardly any people, so could go fast, partly nice flow
hesitation to #7, route choice mistake to #9

Running 56 [5] 0.32 km (2:55 / km)

8*40metres sprints slightly uphill

Running warm up/down (recoveries+cd) 12:00 [1] 1.5 km (8:00 / km)

4 PM

Swimming (aquarunning) 20:36 [3]

short quick aquarunning session in bilo as water was quite cold

Monday Aug 22, 2016 #

8 AM

Running 32:06 [1] 5.71 km (5:37 / km) +20m 5:31 / km

easyish morning jog with carmen in kastel kambelovac
4 PM

Swimming warm up/down (aquarunning) 2:00 [1]

Swimming (aquarunning) 20:00 [3]

20x40sec with 20sec recovery in brodorica
damn cold, so trying really hard to stay warm

Sunday Aug 21, 2016 #

8 AM

Running warm up/down (wup) 8:55 [1] 1.79 km (4:59 / km)

Orienteering 16:41 [3] 3.36 km (4:58 / km) +60m 4:33 / km

sprint on "split"
quite tricky and a bigger mistake to #7

Running warm up/down (cd) 4:15 [1] 0.65 km (6:32 / km)

2 PM

Swimming (aquarunning) 1:05:00 [1]

longer aquarunning session in kastel kambelovac

Saturday Aug 20, 2016 #

11 AM

Swimming warm up/down 1:00 [1]

Swimming (aquarunning) 33:00 [3]

5x5min with 2min rest in turkljaca
8 PM

Swimming (aquarunning) 30:10 [1]

easy aquarunning session in kastel kambelovac

Friday Aug 19, 2016 #

12 PM

Running 30:51 [1] 5.1 km (6:03 / km) +25m 5:54 / km

easyish jog with carmen in puntamika near zadar

Running intervals 5:11 [5] 1.85 km (2:48 / km)

10x180-190metres with 60sec recovery
32, 32, 30, 32, 31, 32, 30, 31, 30, 31

Running warm up/down (recoveries) 10:09 [1] 0.8 km (12:41 / km)

7 PM

Swimming (aquarunning) 30:00 [1]

easy aquarunning in zadar

Thursday Aug 18, 2016 #

11 AM

Running 31:35 [1] 4.92 km (6:25 / km) +70m 6:00 / km

easy jogging with carmen in dramalj

Swimming warm up/down (aquarunning) 3:35 [1]

Swimming (aquarunning) 37:00 [3]

pyramid ints in dramalj
1/2/3/4/5/4/3/2/1 with half recovery

Wednesday Aug 17, 2016 #

12 PM

Orienteering 48:08 [2] 4.86 km (9:54 / km) +235m 7:59 / km

rerunning 2nd stage from oocup on "laghi di fusine" (till #25)
awesome area, pretty difficult without controls

Running 19:58 [1] 2.72 km (7:20 / km) +50m 6:43 / km

2 PM

Running warm up/down 10:58 [1] 1.9 km (5:46 / km) +10m 5:37 / km

Orienteering 16:36 [4] 3.56 km (4:40 / km) +40m 4:25 / km

3 sprint-ints on "kranjska gora"
1) 7:05 (1,40km, 30Hm)
2) 4:46 (1,10km)
3) 4:45 (1,06km, 10Hm)

Tuesday Aug 16, 2016 #

10 AM

Hiking 2:04:05 [0] 6.11 km (20:18 / km) +585m 13:44 / km

easy hike up and down böse nase with carmen and tina
3 PM

Physio (yoga) 15:00 [1]

Monday Aug 15, 2016 #

10 AM

Physio (core) 5:00 [1]

Running 1:09:51 [1] 12.04 km (5:48 / km) +495m 4:49 / km

run home via platte/mariatrost/leechwald

Sunday Aug 14, 2016 #

1 PM

Swimming warm up/down 5:00 [1]

Swimming 30:00 [3]

30x30sec hard/30sec easy at copacabana (including easy cycle there and back with carmen)

Saturday Aug 13, 2016 #

4 PM

Cycling 33:38 [1] 14.06 km (2:24 / km) +60m 2:21 / km

to bad weihermühle

Swimming (aquarunning) 45:05 [2]

at bad weihermühle, progressive after 25min as I got a bit cold

Cycling 33:23 [1] 14.08 km (2:22 / km) +35m 2:21 / km

Friday Aug 12, 2016 #

2 PM

Cycling 56:56 [1] 23.83 km (2:23 / km) +70m 2:21 / km

easy afternoon cycle (mur south)
4 PM

Physio (core+yoga) 10:00 [1]

Running warm up/down (wup) 3:50 [1] 0.82 km (4:40 / km)

Orienteering 17:56 [4] 4.45 km (4:02 / km) +10m 3:59 / km

sprint-o ints on "uni graz with fences" (planned by georg) with robi, carlotta, klausi and mathi
1) 8:57 (2,21km)
2) 4:01 (1,10km)
3) 4:58 (1,14km)

Running warm up/down (cd) 1:57 [1] 0.38 km (5:08 / km)

Thursday Aug 11, 2016 #

Note

decided to stop for some time doing orienteering "seriously". Actually last months already haven't been very systematic, so it was just a matter of time to have to make a decision. I still love the feeling running through the forest spiking controls, but all the circumstances are just not making it possible to invest the time needed to reach my sport goals!
10 AM

Cycling 1:08:02 [2] 28.11 km (2:25 / km) +290m 2:18 / km

quicker ride
8 PM

Physio (core + yoga) 20:00 [1]

Wednesday Aug 10, 2016 #

9 PM

Running 1:03:41 [1] 10.86 km (5:52 / km) +415m 4:55 / km

platte by night trailjog

Tuesday Aug 9, 2016 #

3 PM

Physio (core + yoga) 20:00 [1]

Monday Aug 8, 2016 #

12 PM

Cycling 1:07:22 [1] 22.07 km (3:03 / km) +320m 2:51 / km

easy lunch ride up rannach and back
9 PM

Physio (yoga) 10:00 [1]

Sunday Aug 7, 2016 #

12 PM

Running warm up/down 8:50 [1] 1.3 km (6:48 / km) +30m 6:06 / km

Orienteering 32:12 [4] 5.07 km (6:21 / km) +210m 5:16 / km

mass start ints with robi, heli and richard on "st.jakob"

1) 4:41 (0,74km, 20Hm)
2) 8:22 (1,13km, 60Hm)
3) 6:07 (1,07km, 25Hm)
4) 5:41 (0,73km, 80Hm)
5) 7:21 (1,40km, 25Hm)

Orienteering 19:53 [1] 2.64 km (7:32 / km) +70m 6:39 / km

skipped the additional ints, did them in easier speed

Running warm up/down (cd) 3:53 [1] 0.62 km (6:16 / km) +10m 5:48 / km

3 PM

Running warm up/down (wup) 1:45 [1] 0.26 km (6:44 / km) +15m 5:13 / km

Orienteering 1:01:18 [2] 8.42 km (7:17 / km) +235m 6:23 / km

long training on "st.jakob (without paths)"
nice, good flow

Saturday Aug 6, 2016 #

3 PM

Swimming (aquarunning) 1:00:00 [2]

at bad weihermühle (including easy cycle with robi, carlotta and carmen there and back)

Friday Aug 5, 2016 #

10 AM

Squash 1:00:00 [1]

8 PM

Physio (core) 20:00 [1]

Thursday Aug 4, 2016 #

12 PM

Cycling 53:51 [1] 22.23 km (2:25 / km) +90m 2:22 / km

short lunch ride- gratkorn and back
8 PM

Running warm up/down (wup) 5:51 [1] 1.12 km (5:13 / km)

Running 20:00 [4] 5.34 km (3:45 / km) +10m 3:43 / km

mona fartlek along mur

Running warm up/down (cd) 7:21 [1] 1.19 km (6:11 / km) +10m 5:56 / km

Wednesday Aug 3, 2016 #

3 PM

Physio (core) 10:00 [1]

Running warm up/down 32:18 [1] 5.19 km (6:13 / km) +40m 6:00 / km

Running intervals 9:00 [4] 1.98 km (4:33 / km) +180m 3:08 / km

6x(longer/shorter hill) with jogging down as recovery
63, 31, 62, 30, 60, 31, 61, 31, 60, 30, 60, 30

long: about 210m with 20m climb
short: about 120m with 10m climb

Tuesday Aug 2, 2016 #

10 AM

Cycling 1:41:46 [1] 39.52 km (2:35 / km) +355m 2:28 / km

feldbach-lembach for some table tennis and swimming
1 PM

Cycling 43:03 [1] 16.2 km (2:39 / km) +155m 2:32 / km

lembach-graz
8 PM

Physio (core) 10:00 [1]

Running 21:16 [2] 4.83 km (4:24 / km) +20m 4:19 / km

short evening run

Monday Aug 1, 2016 #

4 PM

Cycling 2:17:25 [2] 59.02 km (2:20 / km) +520m 2:14 / km

graz-feldbach
longer than expected as I missed a turn and went via kirchdorf instead of kirchberg...
same like orienteering: if you dont have in the head, you ll feel it in the legs

« Earlier | Later »