Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Apr 8, 2012:

activity	#	time	miles		km		+m
Running	11	5:32:52	39.28	(8:28)	63.21	(5:16)	855
Orienteering	5	3:54:52	22.51	(10:26)	36.22	(6:29)	1550
Cycling	2	1:00:01
Physio	1	52:00
Running Drills	1	9:02	0.65	(13:59)	1.04	(8:41)
Total	12	11:28:47	62.43		100.47		2405

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Sunday Apr 8, 2012 #

11 AM

Running tempo 45:38 [4] 10.9 km (4:11 / km) +320m 3:39 / km
ahr:163 max:174

d2 tempo run in feldbach, same as on christmas eve and about the same temperature- quite satisfied (3min faster:))

Running warm up/down (cd) 6:09 [1] 1.02 km (6:02 / km) +5m 5:53 / km
ahr:138

5 PM

Running warm up/down 18:27 [2] 3.78 km (4:53 / km) +10m 4:49 / km

Running Drills 9:02 [3] 1.04 km (8:41 / km)

Running 5:32 [5] 2.0 km (2:46 / km)
max:180

did 10x200m in roughly 34sec with 200m jogging recovery (1:15-1:30min)

was pretty windy on the track
actual times were:

34, 35, 33, 33, 33, 33, 33, 33, 33, 32

Running (recoveries) 14:31 [1] 2.0 km (7:16 / km)

Cycling (Ergo) 15:00 [1]
ahr:107 max:116

Saturday Apr 7, 2012 #

5 PM

Cycling warm up/down (Ergo) 30:01 [1]
ahr:99 max:108

wup

Physio (core) 52:00 [1]

Cycling warm up/down (Ergo) 15:00 [1]
ahr:99 max:106

Friday Apr 6, 2012 #

10 AM

Running 17:36 [1] 3.37 km (5:13 / km) +5m 5:11 / km
ahr:124

short easy morning jog around oedter see:)

6 PM

Running warm up/down 9:11 [2] 1.87 km (4:55 / km)

Running intervals 21:36 [4] 6.0 km (3:36 / km) +10m 3:34 / km
max:176

did 3x2000m with 1km recovery jog in the au!
actual times:
7:21, 7:07, 7:08

partly road, partly gravel- feeling ok, but not easy to run! thank god carmen joining me biking wise!
quite low hr...

Running (recovery) 19:03 [1] 3.0 km (6:21 / km) +5m 6:18 / km

Thursday Apr 5, 2012 #

10 AM

Running 32:46 [1] 5.49 km (5:58 / km) +20m 5:52 / km

easyish morning jog with carmen at her place:)

5 PM

Running 32:57 [2] 6.88 km (4:47 / km) +20m 4:43 / km
ahr:134

easy in the evening on my own- letting body recover:)

Wednesday Apr 4, 2012 #

9 AM

Running (wup) 10:18 [1] 1.7 km (6:04 / km) +40m 5:25 / km

Orienteering 51:03 [4] 8.62 km (5:55 / km) +350m 4:55 / km

one man relay

last training of the trainings camp, felt really secure in my navigation, maybe missed about 1minute, so came 4th in the end behind kerschi, wolfi and robi! quite satisfied, but physically i was so dead (especially on the uphills)

Running (cd) 14:58 [1] 2.11 km (7:06 / km) +80m 5:58 / km

cd including collecting some controls

Tuesday Apr 3, 2012 #

10 AM

Running warm up/down 30:32 [1] 4.42 km (6:54 / km) +90m 6:16 / km

wup- recovery- cd

Orienteering (sprint 1) 9:27 [5] 2.19 km (4:19 / km) +50m 3:52 / km

sprint training in komlo

1st sprint, quite slow in my navigation, sprint routines quite rusty, some hesitations

Orienteering (sprint 2) 11:33 [5] 2.69 km (4:18 / km) +90m 3:41 / km

sprint 2

better race, quite satisfied, twice missing 10sec though

4 PM

Running 11:15 [2] 2.1 km (5:21 / km) +20m 5:07 / km

to start and back from finish

Orienteering 1:02:35 [3] 7.81 km (8:01 / km) +480m 6:08 / km

multi o

fenster-o - control picking- corridor- contours- corridor
missed 2nd ctrl on the fenster o part, but otherwise quite solid and satisfied

Monday Apr 2, 2012 #

9 AM

Running warm up/down 12:30 [1] 1.97 km (6:21 / km) +40m 5:46 / km

Orienteering 51:57 [4] 8.58 km (6:03 / km) +300m 5:09 / km

longer middle distance

ouch, missed first control by 4minutes, then quite unmotivated and more mistakes, flow came the last ctrls
erik won with 39:smth

3 PM

Running 7:46 [1] 0.88 km (8:50 / km) +90m 5:50 / km

Orienteering 39:56 [2] 4.92 km (8:07 / km) +220m 6:38 / km

multi o

memory o - corridor- control picking- line o
quite alright except the memory part where I got a bit lost trying to memorize ctrl #2

Orienteering 8:21 [4] 1.41 km (5:55 / km) +60m 4:53 / km

short forest sprint (mainly downhill)

quite ok run, kerschi crashed it with 6:58
lost maybe 15sec

Running 22:07 [1] 3.72 km (5:57 / km) +100m 5:14 / km

jogging home to hotel

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