Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Apr 14, 2013:

activity	#	time	miles		km		+m
Running	11	5:41:13	39.32	(8:41)	63.28	(5:24)	680
Orienteering	3	2:40:16	20.18	(7:56)	32.48	(4:56)	500
Cycling	2	45:00
Physio	2	37:00
Running Drills	1	17:15	1.16	(14:56)	1.86	(9:16)
Total	13	10:00:44	60.66		97.62		1180

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Sunday Apr 14, 2013 #

11 AM

Running warm up/down (wup) 8:37 [1] 1.6 km (5:23 / km)

Orienteering 1:50:09 [4] 22.0 km (5:00 / km) +250m 4:44 / km

2.AC on "borsky mikulas"

solid start until #6, then bad direction mistake to #7 (2min) + miss in the green to #9 (2min). some more hesitations in the butterfly
a pit stop and a mistake to #18 (costing about 3:30min)

way too many mistakes in this terrain, speed not really high.
distance wasnt the problem (so guess endurance is alright) but speed isnt here yet.

7 PM

Cycling (Ergo) 15:00 [1]

Saturday Apr 13, 2013 #

7 AM

Running 14:22 [1] 2.3 km (6:15 / km) +70m 5:25 / km

easyish morning jog to pick up a control which I forgot on monday

4 PM

Running warm up/down 32:29 [1] 4.8 km (6:46 / km) +60m 6:22 / km

wup + longer cd with carmen (sightseeing in bratislava)

Orienteering 28:06 [4] 6.5 km (4:19 / km) +110m 3:59 / km

1.AC. Sprint on "Srdce Bratislavy 3"

solid start, but then missed on #5 and the route choice to #7 (about 45-50sec)
then some more misses (#11, #23) and an unsatisfying speed lead to a disappointing result

C • Garmin? 8

Friday Apr 12, 2013 #

5 PM

Physio (core) 22:00 [1]

Running 14:06 [2] 3.48 km (4:03 / km) +10m 4:00 / km

pre race jog

Thursday Apr 11, 2013 #

9 AM

Running 39:53 [1] 6.0 km (6:39 / km) +100m 6:08 / km

with carmen running the women's course from tuesday and some map reading from bratislava

6 PM

Running 22:00 [1] 3.8 km (5:47 / km)

Running Drills 17:15 [3] 1.86 km (9:16 / km)

Running intervals 1:48 [5] 0.75 km (2:24 / km)

5*150m with walking back recovery
between 21.4 and 22.0

Wednesday Apr 10, 2013 #

8 AM

Cycling (Ergo) 30:00 [1]

5 PM

Running warm up/down 27:00 [1] 4.4 km (6:08 / km) +10m 6:04 / km

Running intervals 15:26 [5] 4.6 km (3:21 / km)

4*1000m in some nice pace while reading a sprint course on "bratislava".
with 2min rest, quite windy on the track and didnt want to go too hard

times:
3:23, 3:26, 3:24, 3:22, 1:17 (400m) + 0:34 (200m)

Tuesday Apr 9, 2013 #

12 PM

Running warm up/down 24:29 [1] 4.0 km (6:07 / km) +20m 5:58 / km

Running (spiro) 30:00 [3] 5.8 km (5:10 / km) +250m 4:15 / km
max:186

running test in imsb

5% incline, every 3min 1km/h faster, starting at 8km/h.
Finished at 17km/h.

6 PM

Running (wup) 14:28 [2] 3.34 km (4:20 / km) +10m 4:16 / km

Orienteering 22:01 [4] 3.98 km (5:32 / km) +140m 4:42 / km

longer sprint on "innere stadt"

on second control didnt see beforehand that a door was locked, so some more meters. physically tried to push, but speed was quite low.

Running (cd) 26:00 [1] 4.66 km (5:35 / km) +30m 5:24 / km

collecting some controls and back home

Monday Apr 8, 2013 #

2 PM

Running 30:00 [1] 5.0 km (6:00 / km) +100m 5:27 / km

setting and collecting controls for school training

5 PM

Running 40:35 [2] 8.75 km (4:38 / km) +20m 4:35 / km

to stadtpark (checking map)- to school- during hallentraining- home

Physio (pilates) 15:00 [1]

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