Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Sep 4, 2011:

activity	#	time	miles		km		+m
Orienteering	4	5:46:13	30.32	(11:25)	48.8	(7:06)	1484
Running	4	2:39:03	18.63	(8:32)	29.98	(5:18)	385
Cycling	2	1:16:36	18.66	(4:06)	30.03	(2:33)	408
Physio	2	1:00:00
Total	6	10:41:52	67.61		108.81		2277

2:39

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» now

Sunday Sep 4, 2011 #

Cycling 37:02 [2] 14.73 km (2:31 / km) +130m 2:24 / km
ahr:115 max:142

from nestelbach home

Saturday Sep 3, 2011 #

Note
(rest day)

complete day off

working for 16hrs and then goodbye party:)

Friday Sep 2, 2011 #

Cycling 39:34 [2] 15.3 km (2:35 / km) +278m 2:22 / km
ahr:117 max:142

to nestelbach

Physio (core) 45:00 [1]

Running (D1) 39:45 [3] 7.6 km (5:14 / km) +245m 4:30 / km
ahr:151 max:161

usual d1 loop

Thursday Sep 1, 2011 #

Running warm up/down 26:00 [1] 4.0 km (6:30 / km) +50m 6:07 / km

Orienteering 38:02 [5] 6.0 km (6:20 / km) +160m 5:36 / km

middle distance in ermannlistein

high speed o with some technical controls in the green part- got knocked out by a tree, took me 20sec to see again and it was quite painful- but continued then on

Wednesday Aug 31, 2011 #

Orienteering 1:01:25 [2] 8.25 km (7:27 / km) +123m 6:56 / km

kompass training on a reduced map- also some control areas where just white- sometimes a bit too less precise...

Orienteering 1:09:25 [3] 8.95 km (7:45 / km) +311m 6:36 / km

multi technique o

solid start, then a bit sloppy in some places

Tuesday Aug 30, 2011 #

Orienteering 1:23:09 [3] 11.5 km (7:14 / km) +500m 5:56 / km

route choice training, taking some routes to test which I wouldnt take in a competition

Running warm up/down 35:48 [2] 7.0 km (5:07 / km) +15m 5:04 / km

Running 18:00 [4] 5.18 km (3:28 / km) +20m 3:25 / km
max:181

did 6*3min with 1:30 break along the lake with robi
did them in 3:30min pace, so simulated my track training

felt alright:
distances:
866, 866, 856, 853, 852, 860

Running 7:30 [1] 0.4 km (18:45 / km)

Physio (core) 15:00 [1]

Monday Aug 29, 2011 #

Running 10:00 [2] 2.0 km (5:00 / km) +35m 4:36 / km

Orienteering 1:15:00 [3] 10.3 km (7:17 / km) +330m 6:17 / km

partner golf o with tobi k. on a partly reduced map

Running warm up/down 22:00 [1] 3.8 km (5:47 / km) +20m 5:38 / km

Orienteering 19:12 [5] 3.8 km (5:03 / km) +60m 4:41 / km

Sprint in Aarau

had a solid, fast start and then at #4 I didnt see the flag and it took me 1min to make sure that I was at the right place- such an idiot and from then on it was horrible- probably the trickiest sprint I ever ran- my head was too slow for the task

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