Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Sep 5, 2010:

activity	#	time	miles		km		+m
Orienteering	6	8:12:19	42.31	(11:38)	68.09	(7:14)	2520
Running	6	2:46:59	16.85	(9:55)	27.12	(6:09)	575
Stretching	1	12:00
Total	6	11:11:18	59.16		95.21		3095
[1-5]	6	10:59:18

2:37

0:00

» now

Sunday Sep 5, 2010 #

Running warm up/down (warm up) 15:00 [2] 2.2 km (6:49 / km) +80m 5:46 / km

Orienteering (AA Cup_middle) 48:18 [5] 8.0 km (6:02 / km) +300m 5:05 / km

even though legs were really tired,I had a good,fast start and caught the german in front of me pretty early; a bigger mistake (1:30min) and due to some hesitations, alessio tenani caught me. Then we were basically running all way except on the last uphill he openend a gap!
5th place, satisfied with the performance:)

but now I ll have some rest:)

Saturday Sep 4, 2010 #

Running warm up/down (warm up) 20:00 [2] 3.0 km (6:40 / km) +100m 5:43 / km

Orienteering (AA Cup_long) 1:24:28 [5] 13.0 km (6:30 / km) +600m 5:17 / km

from the start on my nav was always behind and I lost quite some time due to all of the hesitations, did a good job on the route choices and legs were feeling good and strong. After 54min, I was some seconds within the lead but due to a stupid 4-5min mistake near the end, I srewed my race. Finished 6th, klaus had 75

but finally, a long distance where the time behind the leader is ok:)

Running (cool down) 8:00 [1] 1.1 km (7:16 / km) +20m 6:40 / km

Running (warm up) 12:20 [2] 2.3 km (5:22 / km) +50m 4:50 / km

Orienteering (AA Cup_sprint) 14:57 [5] 3.6 km (4:09 / km) +70m 3:47 / km

city - evening sprint in brallo di pregola:

nice atmosphere and I had a perfect start, was leading after 5min and caught sight of alessio tenani starting one minute before me but after the long leg I wasnt prepared for the short legs and so after punching #13, I realized that I forgot #12, so back and I had a bigger time loss:(
last controls, I wasnt ahead in my orienteering and I was just reacting instead of running aggressive!
positive thing: just 1:09min down on klaus

Running warm up/down (cool down) 10:20 [1] 1.6 km (6:27 / km)

cd with lachy

Friday Sep 3, 2010 #

Event: Alpe Adria 2010

Running (morning jog) 9:42 [1] 1.4 km (6:56 / km) +30m 6:15 / km

legs loosener with lachy through brallo di pregola in the morning!

Running warm up/down (warm up) 12:00 [2] 2.0 km (6:00 / km) +30m 5:35 / km

Orienteering (AA Cup_relay) 44:20 [5] 6.0 km (7:23 / km) +250m 6:07 / km

relay with lachy and klaus:

ran the start leg and totally screwed the race, so disappointing. Had longer gaffling to #1 and then tried to push hard to catch the leading pack but at #4 I made such a stupid parallel mistake, costing 6-7min. Angry about myself I continued and wasnt focused at all. But thanks to the others,who did a great job and securing us 2nd place!

Running (cool down) 8:30 [1] 1.2 km (7:05 / km) +30m 6:18 / km

Stretching 12:00 [0]

Thursday Sep 2, 2010 #

Note
(rest day)

travelling from france to brallo di pregola!

Wednesday Sep 1, 2010 #

Orienteering 27:34 [2] 2.22 km (12:25 / km) +100m 10:08 / km

contours training on "le sauget" but hit my right knee on a stone and it hurt really bad! so stopped the training in order not to risk any injury...

Running 5:55 [2] 1.0 km (5:55 / km) +40m 4:56 / km

running to the start and back from finish

Orienteering 1:01:43 [3] 7.22 km (8:33 / km) +250m 7:17 / km

"long legs" training on "lamoura"

wasnt focused enough to cope with the terrain, some slopy route choices!

Tuesday Aug 31, 2010 #

Running warm up/down 14:42 [2] 2.38 km (6:11 / km) +20m 5:56 / km

Orienteering 1:08:48 [3] 9.86 km (6:59 / km) +250m 6:12 / km

training in "les breleux"
really fast and pretty flat forest, made some stupid misses but also had some very strong controls where I felt confidence coming back:)

Running warm up/down (warm up) 7:34 [2] 1.37 km (5:31 / km)

Orienteering 14:14 [5] 3.27 km (4:21 / km) +80m 3:53 / km

sprint in neuchâtel:

solid sprint overall except of an 25sec parallel mistake which still annoys me:( twice I took the slower route choice

Running warm up/down (cool down) 13:18 [1] 2.23 km (5:58 / km) +50m 5:22 / km

collecting some controls!

Monday Aug 30, 2010 #

Running 10:49 [2] 1.73 km (6:15 / km) +60m 5:20 / km

running to start and back from finish

Orienteering 55:57 [3] 5.92 km (9:27 / km) +270m 7:42 / km

Vielposten-OL in "lamoura"
getting used to the terrain which requires a lot of focus and attention!
sloppy in the end...

Running warm up/down (warm up) 9:41 [2] 1.82 km (5:19 / km) +40m 4:48 / km

jog to start

Orienteering 1:12:00 [3] 9.0 km (8:00 / km) +350m 6:42 / km

o training in a really bad place:
tough to run through all the crap on the ground, green..;(
didnt enjoy at all,best choice was to take as much detour on paths as possible!

Running 9:08 [2] 1.79 km (5:06 / km) +25m 4:46 / km

jog home!

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