Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Aug 11, 2013:

activity	#	time	miles		km		+m
Hiking	1	5:13:08	13.89	(22:33)	22.35	(14:01)	1050
Running	5	4:19:56	32.2	(8:04)	51.82	(5:01)	445
Orienteering	4	3:43:19	20.26	(11:01)	32.6	(6:51)	635
Physio	2	1:10:00
Soccer	1	20:00
Total	11	14:46:23	66.34		106.77		2130

5:43

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Sunday Aug 11, 2013 #

8 AM

Hiking 5:13:08 [1] 22.35 km (14:01 / km) +1050m 11:21 / km

hiking tour with carmen

fuß der leber- theisslwirt- tatschen-peggau

crappy map material and even worse marking of the paths, so longer than planned

8 PM

Physio (core) 30:00 [1]

Saturday Aug 10, 2013 #

10 AM

Running warm up/down 27:24 [1] 5.2 km (5:16 / km) +10m 5:13 / km

Running tempo (D2) 47:22 [4] 11.65 km (4:04 / km) +10m 4:03 / km

dl2 along mur

died on the way back with being quite hot and damn windy. probably should overthink my halfmarathon plans;)

5 PM

Running 40:46 [1] 7.05 km (5:47 / km) +240m 4:56 / km

usual loop, visualizing an o course from venice

Friday Aug 9, 2013 #

4 PM

Physio (core) 40:00 [1]

Running warm up/down 35:02 [1] 5.3 km (6:37 / km) +50m 6:19 / km

Running intervals 27:51 [4] 8.0 km (3:29 / km)

8*1000m in 10k pace with 1:30min rest

times:
3:29, 3:28, 3.29, 3:29, 3:30, 3:29, 3.29, 3:28

pace was quite easy to maintain except of the last two reps. damn hot, guess I dehydrated a bit in the end

Thursday Aug 8, 2013 #

Note
(rest day)

full rest day today.
longer stretch in the evening

pumped for summer training now

6 AM

Running 12:22 [1] 2.19 km (5:39 / km) +15m 5:28 / km

jogging home from carmen with bag

Wednesday Aug 7, 2013 #

7 PM

Running 1:09:09 [1] 12.43 km (5:34 / km) +120m 5:18 / km

jogging with soccer players- incl. jogging from bus station and back

Tuesday Aug 6, 2013 #

9 AM

Orienteering 55:34 [2] 6.94 km (8:00 / km) +255m 6:46 / km

training on "dallaschylle"

nice to have a change in terrain. was really tired, so had some good passages alternating with some mistakes. pissed about not finding the second last control though being so close there....

1 PM

Orienteering 54:39 [2] 8.29 km (6:36 / km) +60m 6:22 / km

training on "lossie"

focused on my compass use in the vague area, went quite good. otherwise nice last training here.

Monday Aug 5, 2013 #

10 AM

Orienteering 1:06:13 [2] 10.13 km (6:32 / km) +225m 5:53 / km

training on "roseisle"

rerunning the M21L course from the S6D. awesome area, not so easy without controls. had some direction mistakes towards the end when body and head got tired

Soccer 20:00 [1]

Austria vs. Sweden

3 PM

Orienteering 46:53 [2] 7.24 km (6:29 / km) +95m 6:05 / km

training on "loch of boath", but in a different area

ran together with simon, swapping lead

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