Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Oct 20, 2013:

activity	#	time	miles		km		+m
Orienteering	5	4:08:18	22.15	(11:13)	35.65	(6:58)	1570
Running	11	3:34:13	24.96	(8:35)	40.17	(5:20)	395
Physio	2	35:00
Soccer	1	12:00
Total	11	8:29:31	47.11		75.82		1965

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Sunday Oct 20, 2013 #

10 AM

Running (wup) 9:53 [1] 1.56 km (6:20 / km) +60m 5:19 / km

Orienteering 46:51 [4] 6.93 km (6:46 / km) +330m 5:28 / km

middle on "friedreichs"

had a solid race until #16, where I felt that I had everything under control, then a 4min miss on a damn short leg (so pissed about myself), then my flow was gone...

Running (cd) 9:30 [1] 1.46 km (6:30 / km)

Saturday Oct 19, 2013 #

7 PM

Running warm up/down (wup) 6:08 [1] 0.8 km (7:40 / km) +50m 5:50 / km

Orienteering 1:19:12 [4] 11.78 km (6:43 / km) +470m 5:36 / km

night champs on "friedreichs"

oh my god, huge miss to #2, where I should have taken the safer choice and if not paying much more attention on my compass. well, then plohni caught me up. we ran together, but missing in some areas. just don't feel so comfortable in night...

Friday Oct 18, 2013 #

1 PM

Running 11:17 [1] 2.2 km (5:08 / km) +10m 5:01 / km

to carmen with bag

5 PM

Running 9:35 [2] 2.15 km (4:27 / km) +15m 4:18 / km

back home

Thursday Oct 17, 2013 #

7 PM

Running warm up/down (wup) 10:01 [1] 1.47 km (6:49 / km) +80m 5:21 / km

Orienteering 51:31 [2] 7.48 km (6:53 / km) +300m 5:44 / km

lawa night cup on "seebenstein-bergschloss"

first time to run with a map in that forest. Was focusing on my night routine, didnt miss much (some detours in the circle).
intensity between 2 and 3

Running 2:31 [1] 0.49 km (5:08 / km)