Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending May 22, 2011:

activity	#	time	miles		km		+m
Running	7	6:37:42	36.24	(10:58)	58.32	(6:49)	1594
Orienteering	5	4:36:54	26.71	(10:22)	42.98	(6:27)	1150
Cycling	2	1:19:54	18.04	(4:26)	29.03	(2:45)	280
Stretching	6	56:00
Physio	2	36:00
Strength	1	17:00
Running Drills	1	10:27	0.33	(31:44)	0.53	(19:43)
Total	7	14:33:57	81.31		130.86		3024
[1-5]	7	13:37:57

3:17

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» now

Sunday May 22, 2011 #

Orienteering 56:51 [2] 5.92 km (9:36 / km) +260m 7:52 / km
ahr:131 max:151

multi o in henndorfer wald!
took it really easy- normal o, contours o and then a bit of corridor o

Running warm up/down 18:00 [1] 3.0 km (6:00 / km)

Orienteering 16:49 [5] 3.8 km (4:26 / km) +30m 4:15 / km

sprint with si on the map salzachseen!

quite good race, just some misses in the technical forest part! same time as heli:)

Note

good trainings week and now easy days as preparation for next week! legs are dead but mind was working properly in the last trainings:)

Stretching 8:00 [0]

Saturday May 21, 2011 #

Orienteering 1:13:45 [2] 7.66 km (9:38 / km) +330m 7:55 / km
ahr:133 max:158

"vielposten ol" with 58 controls, physically tough terrain- feeling a bit tired but good focus on my routines:)

Running warm up/down 31:28 [1] 4.6 km (6:50 / km) +10m 6:46 / km

Orienteering 17:10 [5] 4.13 km (4:09 / km) +70m 3:50 / km

"sprint quali" in hallein

unfortunately a lot of passages/ doors were closed, so route choices were not equal! bad race

Orienteering 13:59 [5] 3.46 km (4:02 / km) +70m 3:40 / km
ahr:163 max:172

"sprint final" satisfying race, didnt loose all too much, physically just dead!
heli: 13:29 and warti: 13:36

Orienteering 19:22 [3] 2.65 km (7:18 / km) +80m 6:21 / km
ahr:148

first austrian biathlon- o in the evening
good o technique but I lost all in the shootings!

Stretching 10:00 [0]

Friday May 20, 2011 #

Running long (long_part1) 1:23:05 [3] 8.51 km (9:46 / km) +1234m 5:40 / km
ahr:149

mountain jog with warti from st.wolfgang (549m) up to Schafsberg (1783m)-
sunny weather:)

Running long (long_part2) 50:13 [2] 7.15 km (7:01 / km) +15m 6:57 / km
ahr:125

downhill- different route

Orienteering 27:09 [3] 4.68 km (5:48 / km) +80m 5:21 / km
ahr:157

sprint 1 in salzburg, didnt go fullspeed but unfortunately map wasnt accurate- not the best!

Orienteering 10:12 [5] 2.55 km (4:00 / km) +30m 3:47 / km

city part of the 2nd part in competition pace- hard to read on 1:7500

Running warm up/down 18:44 [1] 3.2 km (5:51 / km) +20m 5:41 / km

Stretching 8:00 [0]

Thursday May 19, 2011 #

Running warm up/down 40:27 [2] 6.98 km (5:48 / km) +110m 5:22 / km

Running Drills 10:27 [3] 0.53 km (19:43 / km)

Running intervals 2:44 [5] 1.2 km (2:17 / km)
max:174

some accelerations and then 2x4x 150m fast (20-21sec) with 3 min walking recovery, 5min series break

ran with sandro
times:
21, 20, 21, 21/ 21, 20, 20, 20

dead in the end!

Running 31:37 [1] 2.28 km (13:52 / km)

walking/ stationary recoveries

Physio (core) 8:00 [1]

bit of core work before training

Wednesday May 18, 2011 #

Running (D1- Test) 7:39 [3] 2.0 km (3:50 / km)
ahr:157

yessss- new improvement on my endurance test:) now I have to get faster

Running warm up/down 12:59 [2] 2.42 km (5:22 / km)
ahr:120

Strength 17:00 [3]

working on the machines a bit:)

Cycling 32:25 [2] 10.45 km (3:06 / km) +160m 2:53 / km
ahr:118 max:146

easy cycling uphill and then home to loosen up the legs

Stretching 10:00 [0]

Tuesday May 17, 2011 #

Physio (core) 28:00 [1]

Running 19:16 [2] 4.01 km (4:48 / km) +45m 4:33 / km
ahr:135 max:150

easy jogging, checking how legs feel!

Running 15:55 [3] 3.87 km (4:07 / km) +20m 4:01 / km
ahr:145

fast jog to training!

Orienteering intervals 17:49 [5] 4.2 km (4:15 / km) +50m 4:00 / km
max:176

3 short sprint loops on st.peter

on the first rep I was far behind in my navigation- then it got better
good sprint o- flow on the last

6:15- 1,42km
4:47- 1,15km
6:47- 1,63km

tried to max myself out but due the high amount of map reading, I couldnt push as much as I wanted!

Running warm up/down 40:35 [2] 6.1 km (6:39 / km) +40m 6:27 / km

recoveries and easy jog back home!

Stretching 10:00 [0]

Monday May 16, 2011 #

Cycling 47:29 [2] 18.58 km (2:33 / km) +120m 2:29 / km

to and from josefhof!

Running 25:00 [1] 3.0 km (8:20 / km) +100m 7:09 / km

setting controls for more than one hour

Orienteering 23:48 [3] 3.93 km (6:03 / km) +150m 5:05 / km

ran H2 course- a bit faster than easy- working on routines!

Stretching 10:00 [0]

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