Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Feb 9, 2014:

activity

time

miles

Running

5:52:34

43.27

(8:09)

69.64

(5:04)

815

XC Skiing

2:35:00

Cycling

2:00:00

Orienteering

1:21:53

6.73

(12:10)

10.83

(7:34)

510

Physio

20:00

Soccer

15:00

Total

12:24:27

50.0

80.47

1325

[1-5]

9:49:27

2:49

0:00

» now

Sunday Feb 9, 2014 #

11 AM

Running warm up/down (wup) 19:00 [1] 3.5 km (5:26 / km)

Running 14:03 [5] 3.73 km (3:46 / km) +20m 3:40 / km

cross cup in frohnleiten

ran the men short course (=4 laps)
a lot of mud and twist and turns. running fast felt tough.
4th place, 1:03 min behind axl (crazy guy)

lap times:
3:15, 3:31, 3:40, 3:37

Running 46:40 [1] 7.2 km (6:29 / km) +200m 5:41 / km

afterwards jogging with axl on some trails

6 PM

Cycling (Ergo) 1:30:00 [1]
ahr:118 max:134

Saturday Feb 8, 2014 #

11 AM

Running warm up/down (wup) 9:24 [1] 1.68 km (5:36 / km) +20m 5:17 / km

Orienteering 50:33 [3] 7.88 km (6:25 / km) +360m 5:13 / km

mass start training on "kalkleiten-buch"

pretty fast pace in the beginning, then got a gap by taking a better route to #3. 20sec mistake to #7 and #8 in the circle.

Running warm up/down (cd) 17:14 [2] 2.71 km (6:22 / km) +30m 6:02 / km

8* strides with axel + cd

Running 11:52 [1] 1.45 km (8:11 / km) +40m 7:12 / km

collecting some controls

6 PM

Cycling (Ergo) 30:00 [1]
ahr:109 max:123

Friday Feb 7, 2014 #

9 AM

XC Skiing (alpine skiing) 50:00 [0]

5hrs

C • Höhenmeter? 1

9 PM

Running 1:03:11 [2] 13.1 km (4:49 / km) +140m 4:35 / km

evening jog after 3 days of skiing:)

Thursday Feb 6, 2014 #

9 AM

XC Skiing (alpine skiing) 1:00:00 [0]

5,5hrs

Wednesday Feb 5, 2014 #

11 AM

XC Skiing (alpine skiing) 45:00 [0]

4,5hrs with carmen in innerkrems

Tuesday Feb 4, 2014 #

9 AM

Running (wup) 16:22 [2] 3.53 km (4:38 / km) +10m 4:34 / km

Running intervals 8:49 [5] 1.8 km (4:54 / km) +225m 3:01 / km

15x short uphill ints
did them on schlossberg, from usual start till first bend. about 120metres and 15metres of climb. jogging down (1:10-1:15) as recovery

times:
38, 36, 36, 35, 36,
35, 35, 35, 36, 35,
35, 35, 35, 34, 33

Running warm up/down (recoveries + cd) 36:40 [1] 5.8 km (6:19 / km) +20m 6:13 / km

4 PM

Running (wup) 5:26 [1] 1.11 km (4:54 / km)

Running tempo (D2) 44:31 [4] 11.7 km (3:48 / km)

dl2 along mur with axel, paul, sandro and mathi

felt ok, till about km 6, then it was damn tough! glad to finish the session:)

Running (cd) 4:57 [1] 0.85 km (5:49 / km)

Monday Feb 3, 2014 #

12 PM

Running 8:00 [1] 1.2 km (6:40 / km) +70m 5:10 / km

Orienteering 31:20 [1] 2.95 km (10:37 / km) +150m 8:28 / km

setting controls for going top training on "mariatrost nord"

actually quite dangerous in forest, damn icy. could barely run...

Running 9:00 [2] 2.31 km (3:54 / km) +10m 3:49 / km

2 PM

Running (wup) 9:00 [2] 2.11 km (4:16 / km)

Physio (schultraining) 10:00 [1]

Running (cd) 10:00 [1] 2.11 km (4:44 / km) +15m 4:35 / km

6 PM

Running (wup) 9:00 [1] 1.9 km (4:44 / km)

Soccer 15:00 [1]

Physio (pilates) 10:00 [1]

Running (cd) 9:25 [1] 1.85 km (5:05 / km) +15m 4:54 / km

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