Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Jun 5, 2011:

activity	#	time	miles		km		+m
Orienteering	4	5:27:31	24.0	(13:39)	38.62	(8:29)	1885
Running	7	5:10:08	30.43	(10:11)	48.98	(6:20)	675
Cycling	2	2:40:13	39.56	(4:03)	63.67	(2:31)	355
Physio	2	37:00
Stretching	4	35:00
Total	7	14:29:52	93.99		151.27		2915
[1-5]	7	13:54:52

4:03

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» now

Sunday Jun 5, 2011 #

Running 1:00:12 [2] 11.64 km (5:10 / km) +15m 5:08 / km
ahr:131 max:146

easy jog in vienna
mainly small trails in prater!

Saturday Jun 4, 2011 #

Running 12:42 [1] 1.63 km (7:47 / km) +80m 6:15 / km

Orienteering 1:02:40 [3] 6.77 km (9:15 / km) +320m 7:29 / km
ahr:140

vielposten o on reduced map "hochimst"

quite good flow, unfortunately one bigger boom where I just couldnt understand the map!

Running warm up/down (wup_cd) 15:00 [1] 2.5 km (6:00 / km)

Orienteering 37:56 [4] 5.5 km (6:54 / km) +180m 5:56 / km

middle distance competition in haiming

such a big miss to #1 and #2, a bit unmotivated then- 10min down
but awesome terrain

Friday Jun 3, 2011 #

Orienteering intervals 50:43 [5] 7.35 km (6:54 / km) +395m 5:26 / km

o ints with the austrian elite team on serles

1st: 10:44 (1,36km, 80Hm)
2nd: 12:54 (1,86km, 100Hm)
3rd: 8:33 (1,23km, 75Hm)
4th: 10:16 (1,51km, 100Hm)
5th: 8:16 (1,39km, 40Hm)

won the last one:) good technical effort but uphill I was just weaker than the others- so had to let them go there....

Running warm up/down 43:33 [2] 4.08 km (10:40 / km) +100m 9:31 / km

wup_recoveries_cd

Orienteering 44:11 [3] 4.65 km (9:30 / km) +300m 7:11 / km
ahr:152

afternoon training on serles
technical good feeling, just too high to #2 and #10

Stretching 5:00 [0]

Thursday Jun 2, 2011 #

Running warm up/down 18:08 [2] 2.0 km (9:04 / km) +80m 7:33 / km

Orienteering 1:05:31 [3] 6.48 km (10:07 / km) +360m 7:55 / km

start exercises on obernberger see

1st: 20:33 (2,24km/ 120Hm)
2nd: 26:40 (2,15km/ 140Hm)
3rd: 18:18 (2,09km/ 100Hm)

had problems with the first two, especially in the detailed area. lack of self confidence- 3rd one was quite fine

Orienteering 17:17 [4] 2.78 km (6:13 / km) +30m 5:54 / km
ahr:165

downhill o- unfortunately I lost more than 2 minutes searching for a control which was replaced! otherwise ok:)

Stretching 8:00 [0]

Wednesday Jun 1, 2011 #

Physio (core) 16:00 [1]

Running warm up/down 44:39 [2] 7.25 km (6:10 / km) +80m 5:50 / km

longer wup- recoveries- and cd on grass

Running intervals 9:57 [5] 3.0 km (3:19 / km)
max:181

planned to do some track ints- but felt completely dead
so just did 5*600m in 2:00 to look for a good leg turnover
easy training, didnt suffer at all- recoveries 90sec (=200m easy joggging)

Stretching 10:00 [0]

Tuesday May 31, 2011 #

Physio (core) 21:00 [1]

Running warm up/down 47:36 [2] 7.65 km (6:13 / km) +100m 5:50 / km

wup- recoveries- cd

Running intervals 6:20 [5] 2.5 km (2:32 / km)
ahr:171 max:183

50m fast- 50m easy for 5k
tough training and hr was all way up- heat didnt make it easier
total time: 22:45

Cycling 44:54 [2] 17.22 km (2:36 / km) +100m 2:32 / km
ahr:118 max:143

to thal!

Running warm up/down 4:44 [2] 0.79 km (5:59 / km)

to start and back from finish

Orienteering 49:13 [3] 5.09 km (9:40 / km) +300m 7:28 / km
ahr:149 max:164

"middle distance" with 34 controls
perfect flow in the beginning, then some misses, got tired...

Cycling 57:22 [2] 24.2 km (2:22 / km) +80m 2:20 / km
ahr:118 max:151

back to soccer training and then home- good trainings day today:)

Stretching 12:00 [0]

Monday May 30, 2011 #

Cycling 39:06 [2] 13.24 km (2:57 / km) +150m 2:48 / km

Running 47:17 [1] 5.94 km (7:58 / km) +220m 6:43 / km
ahr:120 max:158

setting and collecting controls for school training!

Cycling 18:51 [3] 9.01 km (2:06 / km) +25m 2:04 / km
ahr:121 max:155

faster ride home!

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