Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Aug 12, 2012:

activity	#	time	miles		km		+m
Orienteering	8	5:34:38	27.87	(12:00)	44.85	(7:28)	1925
Running	9	3:23:43	22.33	(9:07)	35.93	(5:40)	525
Squash	1	59:30
Soccer	1	30:00
Physio	1	20:00
Running Drills	1	9:45	0.55	(17:50)	0.88	(11:05)
Total	13	10:57:36	50.74		81.66		2450
[1-5]	12	10:27:36

2:09

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Sunday Aug 12, 2012 #

9 AM

Running warm up/down (wup) 12:44 [1] 1.9 km (6:42 / km) +110m 5:12 / km

Orienteering 1:56:17 [3] 14.45 km (8:03 / km) +780m 6:20 / km

euromeeting long on "serles"

never got into the rhythm and made mistakes all around, so didnt take it too seriously, walking a lot of the course
46th place
in the end glad to finish the course, had a lot of negative self-talk

took these competitions not too seriously and wanted to run these without preparing extra for them, but the feeling physically really tired, the long was awful.
anyways, wasnt the season goal and in september at long and ultralong I want to be in shape:)

Saturday Aug 11, 2012 #

10 AM

Running warm up/down 12:33 [1] 1.85 km (6:47 / km) +100m 5:20 / km

Orienteering 56:17 [4] 6.82 km (8:15 / km) +280m 6:51 / km

euromeeting middle on "obernberger see"

went slow in the technical part and had no big misses there, but twice 2min mistakes on "easy controls" and some more insecurities
44th place

Running warm up/down (cd) 9:05 [1] 1.6 km (5:41 / km)

3 PM

Soccer 30:00 [0]

Friday Aug 10, 2012 #

Event: Euromeeting

10 AM

Running 10:30 [1] 1.9 km (5:32 / km)

Orienteering 16:11 [2] 3.5 km (4:37 / km)

sprint training in innsbruck as model for the afternoon.
first 3 controls in competition speed- then easy

5 PM

Running warm up/down 16:17 [1] 3.35 km (4:52 / km)

Orienteering 15:50 [5] 4.13 km (3:50 / km) +15m 3:46 / km

euromeeting sprint on "innsbruck olympia world"

too fast race for me, didnt miss a lot, had 2 hesitations, maybe costing all in all 10-15sec.
43th place

Running warm up/down (cd) 13:38 [1] 2.11 km (6:28 / km)

Thursday Aug 9, 2012 #

8 AM

Running 30:52 [1] 5.57 km (5:32 / km) +15m 5:28 / km

easyish morning jog with carmen

3 PM

Orienteering 44:05 [1] 4.63 km (9:31 / km) +320m 7:05 / km

model event for euromeeting on "st.michael"

Wednesday Aug 8, 2012 #

8 AM

Physio (core) 20:00 [1]

Running 17:49 [1] 3.34 km (5:20 / km) +90m 4:42 / km

easy morning jog, body feels so stiff

5 PM

Running warm up/down 24:15 [1] 3.57 km (6:48 / km) +80m 6:06 / km

Orienteering 16:54 [4] 3.39 km (4:59 / km) +140m 4:08 / km
ahr:162 max:181

linzer stadtmeisterschaft on a 1:4000 city map, quite hard to get used to this kind of orienteering, tried to speed up a bit between the controls as there was no electronic time keeping, so like old school orienteering:)

Tuesday Aug 7, 2012 #

10 AM

Squash 59:30 [2]

2 PM

Orienteering 35:02 [2] 4.16 km (8:25 / km) +210m 6:43 / km

control picking on graz-rieshang
working on the routines to get them done for euromeeting

Monday Aug 6, 2012 #

9 AM

Running warm up/down 27:18 [1] 4.53 km (6:02 / km) +110m 5:22 / km

Running Drills 9:45 [3] 0.88 km (11:05 / km)

Running 6:56 [4] 2.0 km (3:28 / km)

2*1km in 3:28, stopped training afterwards, way too hot and horrible feeling

5 PM

Running 21:46 [1] 4.21 km (5:10 / km) +20m 5:03 / km

running to wifi

Orienteering 34:02 [2] 3.77 km (9:02 / km) +180m 7:17 / km

checking control sites with klaus on leber for our competition

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