Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Jun 2, 2013:

activity	#	time	miles		km		+m
Running	9	6:49:28	51.07	(8:01)	82.19	(4:59)	725
Orienteering	4	2:50:29	13.43	(12:42)	21.61	(7:53)	1015
Physio	2	1:03:00
Total	11	10:42:57	64.5		103.8		1740

2:47

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Sunday Jun 2, 2013 #

10 AM

Running 45:00 [1] 6.6 km (6:49 / km) +20m 6:43 / km

Running intervals 19:43 [5] 6.0 km (3:17 / km)

track ints with schani

2000-1200-2000-800 with 6min recovery

times:
6:40, 3:59, 6:37, 2:27

felt tired the whole way, good to have some company!

3 PM

Running 26:17 [2] 4.87 km (5:24 / km) +100m 4:54 / km

Orienteering 23:20 [3] 3.13 km (7:27 / km) +155m 5:59 / km

short middle distance training on "roseggerweg"

= school training in 2 weeks

Orienteering 8:20 [1] 0.93 km (8:58 / km) +40m 7:22 / km

checking other control sites

Running 24:17 [2] 5.19 km (4:41 / km) +30m 4:33 / km

Saturday Jun 1, 2013 #

1 PM

Running warm up/down 28:08 [1] 5.52 km (5:06 / km) +20m 5:00 / km

Running 20:00 [4] 5.58 km (3:35 / km) +15m 3:32 / km

same session as http://attackpoint.org/viewlog.jsp/user_4284/perio...

2x half mona session along cycling path in mariatrost
with 4min jogging break

1st: 2x90sec + 2x60sec 10:00- 2.69km (slightly uphill)
2nd: 2x60sec + 4x30sec + 4x15sec 10:00- 2.89km (slightly downhill)

230m more distance than last time.
good feeling:)

5 PM

Physio (core) 40:00 [1]

Friday May 31, 2013 #

11 AM

Running 9:43 [1] 1.76 km (5:31 / km) +10m 5:22 / km

Orienteering 49:20 [3] 6.15 km (8:01 / km) +300m 6:27 / km

mass start training with axel and philo on "kalkleiten-buch"

really cool training as we had some gaffles, then came back together, then butterfly. technically was quite clean, took safe choices.

Thursday May 30, 2013 #

8 AM

Running 17:48 [2] 3.32 km (5:22 / km) +70m 4:51 / km

to training

Orienteering 49:29 [2] 5.4 km (9:10 / km) +320m 7:04 / km

vielposten ol on "haidegg"

quite rough area in general; had problems with map reading, guess the symbols on the map are too small. so hardly got into a flow as to understand the map properly I had to stand still.

Running 16:33 [2] 3.47 km (4:46 / km) +60m 4:23 / km

5 PM

Running 1:10:00 [1] 10.7 km (6:33 / km) +60m 6:22 / km

Running intervals 13:20 [5] 3.78 km (3:32 / km) +180m 2:51 / km

ints with klaus and axel

4*480m/35Hm uphill ints + 2*260m/20Hm uphill ints
1*400m + 6*150m

times:
1:59, 2:01,1:59, 2:00, 0:59, 0:59
68 + 22.0-23.5

quite empty when running home

Wednesday May 29, 2013 #

10 AM

Running 35:48 [1] 6.91 km (5:11 / km) +120m 4:46 / km

morning jog- actually planned a faster training, but felt a bit sickish and tired..
so just some cruising around rosenhain and some minutes barefoot running

5 PM

Running 33:58 [2] 7.35 km (4:37 / km)

"intervals" with soccer players

did 2x (1,2,3,3,2,1) with half recovery
pace about 3:30-4:00

Running tempo 10:29 [4] 3.0 km (3:30 / km)

3k tempo run- direction home

Running 17:39 [1] 3.41 km (5:11 / km) +20m 5:02 / km

Tuesday May 28, 2013 #

Note

Schulcup

whole day: setting controls, organizing, collecting controls... tired in the evening

Monday May 27, 2013 #

7 AM

Orienteering 40:00 [1] 6.0 km (6:40 / km) +200m 5:43 / km

setting controls for tomorrows schulcup on "graz-ries" + for todays school training on "roseggerweg"

7 PM

Running 20:45 [2] 4.73 km (4:23 / km) +20m 4:18 / km

to school- carmen- back

Physio (pilates) 23:00 [1]

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