Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Aug 30, 2009:

activity	#	time	miles		km		+m
Orienteering	4	5:20:23	19.08	(16:48)	30.7	(10:26)	1500
Cycling	2	2:13:03	36.04	(3:42)	58.0	(2:18)	100
Running	6	2:03:21	12.74	(9:41)	20.5	(6:01)	365
Beachvolleyball	1	40:00
Stretching	2	23:00
Total	7	10:39:47	67.85		109.2		1965
[1-5]	7	10:16:47

2:27

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Sunday Aug 30, 2009 #

Running warm up/down 10:00 [1] 1.5 km (6:40 / km) +30m 6:04 / km

Orienteering (leg 1) 10:51 [5] 0.9 km (12:03 / km) +60m 9:03 / km

2 man relay with maren and everybody had to go two rounds!
detailed area on 1:3000
first round was ok, some smaller misses!

Orienteering 17:37 [5] 1.7 km (10:22 / km) +90m 8:12 / km

second round, physically tired, about 1min mistake!

Saturday Aug 29, 2009 #

Running 40:00 [1] 6.0 km (6:40 / km) +100m 6:09 / km

warm up- and recovery between the starts!

Orienteering 36:29 [5] 4.0 km (9:07 / km) +250m 6:57 / km

9 short o loops- focusing on start routine!
had some big misses in the beginning but afterwards it was improving!
felt tired in the end!

Orienteering 28:12 [5] 4.0 km (7:03 / km) +120m 6:08 / km

chasing start in the afternoon, depending on the results from the start training!
nice to run with a high speed on such a nice detailed map!

Orienteering 25:00 [2] 2.5 km (10:00 / km) +80m 8:37 / km

some slower o after the chasing start!

Friday Aug 28, 2009 #

Running warm up/down 8:00 [2] 1.2 km (6:40 / km) +20m 6:09 / km

Orienteering 1:01:03 [4] 4.7 km (12:59 / km) +300m 9:51 / km

fast training:
felt powerless and after a good beginning and good route choices, i had some losses near control area costing me some minutes
came 3rd, winning time: 51min

Orienteering (D1) 58:00 [3] 6.1 km (9:30 / km) +150m 8:28 / km
ahr:158

nice compass training!
had a nice feeling and some flow!

Orienteering 10:11 [5] 1.3 km (7:50 / km) +50m 6:34 / km

sprint training
had a good solid start and I was leading, but then made some 3 bigger mistakes costing me more than a minute!
physically tired...

Stretching 10:00 [0]

Thursday Aug 27, 2009 #

Running warm up/down 15:00 [2] 2.6 km (5:46 / km)

Orienteering (D1) 1:13:00 [3] 5.5 km (13:16 / km) +400m 9:44 / km
ahr:160

first o training in cze:
in the beginning had some problems and made some mistakes, but then it was getting better!

Wednesday Aug 26, 2009 #

Running warm up/down 20:15 [2] 3.5 km (5:47 / km) +65m 5:18 / km
ahr:142

warm up- cool down

Running tempo (D2) 11:27 [4] 2.5 km (4:35 / km) +60m 4:05 / km
ahr:167 max:180

wanted to do a longer d2 run but my whole physical condition wasnt all too great and as I have a 4days trainings camp in cze, starting tomorrow; I kept it short!

Stretching 13:00 [0]

Tuesday Aug 25, 2009 #

Running (morning jog) 18:39 [2] 3.2 km (5:50 / km) +90m 5:07 / km
ahr:141 max:151

feeling not all too great!

Cycling long 1:28:00 [2] 35.0 km (2:31 / km) +100m 2:29 / km

Beachvolleyball 40:00 [2]

Monday Aug 24, 2009 #

Cycling (Ergo) 45:03 [1] 23.0 km (1:58 / km)
ahr:99 max:109

easy to get legs moving after finnland!

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