Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Mar 3, 2013:

activity	#	time	miles		km		+m
Orienteering	7	6:56:21	37.65	(11:04)	60.59	(6:52)	1915
Running	6	2:44:22	19.09	(8:37)	30.72	(5:21)	480
Hiking	1	1:52:32	6.65	(16:56)	10.7	(10:31)	150
Physio	1	40:00
Total	9	12:13:15	63.39		102.01		2545
[1-5]	8	10:20:43

4:05

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» now

Sunday Mar 3, 2013 #

9 AM

Hiking 1:52:32 [0] 10.7 km (10:31 / km) +150m 9:50 / km

nordic walking tour

2 PM

Orienteering 2:12:56 [3] 18.43 km (7:13 / km) +875m 5:50 / km

50 controls postennetz on "loipersdorf"- physically really tough with snow and mud. Uphill feeling quite weak after an hour. Tried to keep concentration high throughout the training. went quite fine.

Saturday Mar 2, 2013 #

2 PM

Physio (core) 40:00 [1]

Running 48:42 [2] 10.61 km (4:35 / km) +190m 4:13 / km

"panorama route" with henrik and erik

C • Schlumpfhausen 3

Friday Mar 1, 2013 #

3 PM

Running warm up/down 14:12 [1] 2.66 km (5:20 / km) +40m 4:58 / km

Orienteering 44:13 [3] 4.72 km (9:22 / km) +310m 7:03 / km

partner training with simmi on "loipersdorf"

tough stuff, as it was quite steep, runnability in the forest wasnt given, snow and mud...

Wednesday Feb 27, 2013 #

7 PM

Running 50:12 [2] 9.15 km (5:29 / km) +100m 5:12 / km

to maps and back

Orienteering 11:51 [3] 2.08 km (5:42 / km) +70m 4:53 / km

Sprint on "Miramar Jardins Costa i Llobera"

unfortunately one gate was closed, so had to skip some controls

Orienteering 13:26 [3] 2.87 km (4:41 / km) +40m 4:23 / km

Sprint on "Castell de Montjuic"

unfortunately, some road works made it a bit confusing to 2 controls. otherwise fine

Orienteering 26:49 [1] 3.95 km (6:47 / km) +80m 6:10 / km

orienteering a bit on the map "montjuic", running some of the controls used for Barcelona International Meeting

Tuesday Feb 26, 2013 #

8 AM

Running 35:11 [1] 5.63 km (6:15 / km) +140m 5:33 / km

wup- running/walking up the hill- cd

Orienteering 45:54 [3] 7.1 km (6:28 / km) +150m 5:51 / km

beach o from 2 years ago

forest part was quite hard to run through as there were some forest works, then quite nice on the dunes and on the beach

Orienteering 18:46 [1] 2.17 km (8:39 / km) +60m 7:36 / km

some more orienteering on "la brena- barbate"

controls from the long distance race two years ago

Monday Feb 25, 2013 #

7 AM

Orienteering 40:00 [1] 7.0 km (5:43 / km) +100m 5:20 / km

organizing one man relay on "el jarillo". Carrying controls, setting them, preparing and collecting

and controlling the controls from the others

4 PM

Running 3:28 [1] 0.67 km (5:10 / km)

Orienteering 1:04:16 [2] 8.73 km (7:22 / km) +150m 6:47 / km

multitechniqe training on "la brena- barbate"

was going easy speed but had fully focus. First three controls I was a bit confused in the circle, then I spiked all the controls, all the compass legs and the snake corridor. Good feedback about my technique.

6 PM

Running warm up/down 12:37 [1] 2.0 km (6:19 / km) +10m 6:09 / km

Orienteering 18:10 [3] 3.54 km (5:08 / km) +80m 4:37 / km

sprint on "conil de la Frontera"

really technically and problems to get in advance with my head. some misses but no major boom.

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