Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Aug 28, 2011:

activity	#	time	miles		km		+m
Running	6	3:35:36	23.7	(9:06)	38.15	(5:39)	660
Orienteering	3	3:10:20	14.93	(12:45)	24.02	(7:55)	885
Cycling	1	33:30	9.99	(3:21)	16.08	(2:05)
Stretching	3	30:00
Total	7	7:49:26	48.62		78.25		1545
[1-5]	7	7:19:26

2:21

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» now

Sunday Aug 28, 2011 #

Running warm up/down (wup) 14:00 [2] 2.2 km (6:22 / km) +100m 5:11 / km

Orienteering 48:14 [4] 5.0 km (9:39 / km) +185m 8:08 / km

middle distance competition on foppa

really technically and hard to run in
I enjoyed this kind of stop and go orienteering, the WOC guys where a bit more used to this type of o,
made 2x 3min mistake
heli: 40:10, kerschi: 41min

Running 28:00 [2] 5.8 km (4:50 / km) +100m 4:27 / km

evening jog with erik and wolfi

Saturday Aug 27, 2011 #

Running warm up/down 13:27 [2] 2.47 km (5:26 / km) +70m 4:46 / km

Orienteering 1:07:26 [3] 8.02 km (8:24 / km) +310m 7:03 / km

long distance training in flims- didnt run the whole course as I was freezing so much- some really good passages but I also had some problems in the circle

Running warm up/down 24:00 [1] 4.0 km (6:00 / km) +60m 5:35 / km

Orienteering 26:40 [4] 4.5 km (5:56 / km) +150m 5:05 / km

mass start (prologue from swiss o week)

had a solid start and first lap where I found good control from active and passive orienteering- tried to attack for 3rd place in the end but made a parallel mistake and noticed it after 45sec, so I was a bit disappointed- but good to see that I can keep up with the guys

Stretching 10:00 [0]

Friday Aug 26, 2011 #

Running warm up/down (wup) 14:00 [2] 2.0 km (7:00 / km) +100m 5:36 / km

Orienteering 48:00 [3] 6.5 km (7:23 / km) +240m 6:14 / km

o training in fürstenwald
map scale change (from 1:4000 to 1:10000)- sloppy orienteering

Stretching 10:00 [0]

Thursday Aug 25, 2011 #

Running (spiro) 30:00 [3] 5.5 km (5:27 / km) +50m 5:13 / km
max:183

didn t max it out- just to reach my anaerobe level, stomache a bit better:)

C • results? :) 1

Wednesday Aug 24, 2011 #

Running 45:00 [1] 7.5 km (6:00 / km) +100m 5:38 / km

Tuesday Aug 23, 2011 #

Running 36:44 [2] 5.67 km (6:29 / km) +80m 6:03 / km

Running intervals 10:25 [4] 3.0 km (3:28 / km)

wanted to do the 1000s again, but my stomache was causing problems again, so I stopped after 3 reps,
3:28, 3:27, 3:30

Monday Aug 22, 2011 #

Cycling (Ergo) 33:30 [1] 16.08 km (2:05 / km)

whole day just trinking tea and almost nothing too eat, so stomache could recover- easy spin in the evening, legs felt light- so I really could have been better yesterday...

Stretching 10:00 [0]

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