Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Sep 30, 2012:

activity	#	time	miles		km		+m
Running	7	3:27:35	22.86	(9:05)	36.79	(5:39)	500
Orienteering	3	3:21:57	22.7	(8:54)	36.53	(5:32)	1080
Physio	1	30:00
Soccer	1	25:00
Running Drills	1	6:05	0.37	(16:19)	0.6	(10:08)
Total	8	7:50:37	45.93		73.92		1580

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Sunday Sep 30, 2012 #

10 AM

Running warm up/down 11:27 [1] 1.7 km (6:44 / km) +40m 6:02 / km

Orienteering 2:16:09 [4] 24.6 km (5:32 / km) +800m 4:46 / km

ultralong on "krenwald"

mass start, quite fast pace in the beginning, had some troubles keeping up with klaus and warti, then pace settled a bit in a nice rhythm. had some stomache problems, already before and during the run, but didnt loose to much energy.
running with klaus and warti in the lead for about 4/5 of the race, then had to let them go on an uphill section, tried a different route choice, but was slower.
then just safe home to get 3rd place, satisfied.

Saturday Sep 29, 2012 #

5 PM

Running warm up/down 30:17 [1] 5.09 km (5:57 / km) +10m 5:54 / km

Orienteering 15:23 [4] 3.73 km (4:07 / km) +10m 4:04 / km

austria cup sprint on "schwarzenbergkaserne"

didnt have many mistakes, but the race was too fast for me, so in the end just 10th place, quite disappointing

Friday Sep 28, 2012 #

3 PM

Running 10:45 [4] 2.9 km (3:42 / km)

rote nasen lauf in graz

expected a 5k race, but course was way too short, enjoyable course though mainly on grass! pushing enough to get the win, but by far not maxing it out:)

Running (cd) 7:26 [1] 1.3 km (5:43 / km)

Thursday Sep 27, 2012 #

Note
(rest day)

left knee is hurting quite a bit...

C • fit werden! 3

Wednesday Sep 26, 2012 #

4 PM

Orienteering 50:25 [3] 8.2 km (6:09 / km) +270m 5:17 / km
ahr:153

route choice training with mathi on "hengsberg"

running together and testing different routes, feeling quite tired

Tuesday Sep 25, 2012 #

10 AM

Running warm up/down 27:00 [1] 3.2 km (8:26 / km) +30m 8:04 / km

Running Drills 6:05 [3] 0.6 km (10:08 / km)

Running intervals 12:03 [5] 4.0 km (3:01 / km)

track training with axel, robi and schani

definitely not recovered from the weekend, wanted to 4*1k in 3:10, but after one I was pacing axel and then robi, doing just 400 + 200s

times:
3:09, 1:14, 0:36, 1:13, 0:35, 1:13, 0:34, 1:12, 0:34, 1:11, 0:32

3 PM

Running 1:05:00 [1] 9.5 km (6:51 / km) +300m 5:55 / km

school training
hanging + collecting controls

Monday Sep 24, 2012 #

4 PM

Running 31:21 [1] 6.4 km (4:54 / km) +100m 4:33 / km

easy jog

9 PM

Running 12:16 [2] 2.7 km (4:33 / km) +20m 4:23 / km

Soccer 25:00 [3]

Physio (pilates) 30:00 [1]

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