Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Jun 30, 2013:

activity	#	time	miles		km		+m
Hiking	1	5:29:00	11.18	(29:25)	18.0	(18:17)	1730
Running	7	4:20:02	28.85	(9:01)	46.43	(5:36)	680
Physio	3	1:42:00
Orienteering	2	43:30	3.75	(11:37)	6.03	(7:13)	260
Cycling	1	20:00
Total	11	12:34:32	43.78		70.46		2670

5:29

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» now

Sunday Jun 30, 2013 #

6 PM

Running 26:35 [1] 5.34 km (4:59 / km) +20m 4:53 / km

easyish jog, planned some ints but body felt bad, so just some cruising

Physio (core) 40:00 [1]

Saturday Jun 29, 2013 #

7 AM

Hiking 5:29:00 [1] 18.0 km (18:17 / km) +1730m 12:21 / km

hiking tour with michi, lena and carmen

from bodenbauer up to hochschwab via klettersteig and then back via schiestlhaus

Friday Jun 28, 2013 #

9 AM

Running 15:00 [1] 2.5 km (6:00 / km) +40m 5:33 / km

organizing school training on "hilmteich"

4 PM

Physio (core) 38:00 [1]

Cycling (Ergo) 20:00 [1]

Thursday Jun 27, 2013 #

1 PM

Physio (core) 24:00 [1]

6 PM

Running warm up/down 43:30 [1] 5.6 km (7:46 / km)

Running intervals 14:20 [5] 4.8 km (2:59 / km)

1600m in 5:05 (=3:10min/pace)
+ 8x400m in below 70 with axel and klaus (2min rest)

times:
70, 70, 69, 69, 68, 70, 70, 69

Wednesday Jun 26, 2013 #

8 AM

Running 30:00 [1] 5.5 km (5:27 / km) +120m 4:55 / km

setting + collecting controls for school training on "hilmteich" + running to and from carmen to get the key

5 PM

Running warm up/down 38:30 [1] 7.2 km (5:21 / km)

Running intervals 5:39 [5] 1.8 km (3:08 / km)

pumped for a good track training with axel, schani and klaus, but twisted my ankle after 100m on track- how stupid is that.

stopped for a bit, then did some ints with them, but then decided to stop as it didnt make any sense. guess its again the kapsel (as in june just before test races)

ints:
400- 1:14
1000- 3:09
400- 1:16

Tuesday Jun 25, 2013 #

5 PM

Running 40:44 [2] 5.99 km (6:48 / km) +400m 5:06 / km

running up plabutsch with klaus and axel (in 24:40), then some jogging on top

Orienteering 19:30 [3] 2.53 km (7:42 / km) +140m 6:02 / km

sprint on "plabutsch"

unfortunately #3 was wrong, lost there quite a bit- till axel caught me and found the control. then was ok, till #8, where I did a stupid miss, loosing more than a minute. then klaus was ahead and then mainly trying to stay behind him

Running 20:44 [1] 3.7 km (5:36 / km) +40m 5:19 / km

collecting some controls and running downhill

Monday Jun 24, 2013 #

7 AM

Orienteering 24:00 [1] 3.5 km (6:51 / km) +120m 5:51 / km

setting controls for school training

3 PM

Running 25:00 [1] 4.0 km (6:15 / km) +60m 5:49 / km

setting + collecting controls in schielleiten

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