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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Mar 23, 2014:

activity # timemileskm+m
  Running10 7:10:40 49.16(8:46) 79.11(5:27) 1620
  Orienteering2 1:05:25 7.57(8:38) 12.19(5:22) 320
  Squash1 1:00:00
  Physio3 45:00
  Cycling1 19:00
  Soccer1 15:00
  Running Drills1 8:00 0.5(16:06) 0.8(10:00)
  Total13 10:43:05 57.23 92.1 1940
  [1-5]12 9:43:05

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MoTuWeThFrSaSu

Sunday Mar 23, 2014 #

10 AM

Running long 1:35:31 [2] 17.91 km (5:20 / km) +620m 4:33 / km

longjog with axl
hilmteich- trails-mariatrost- rettenbachklamm- platte- hilmteich-home

Saturday Mar 22, 2014 #

8 AM

Physio (core) 20:00 [1]

2 PM

Running warm up/down 14:00 [1] 2.6 km (5:23 / km)

Orienteering 50:46 [4] 9.2 km (5:31 / km) +235m 4:54 / km

so cup on "rauchwart"

some good passages alternating with some horrible passages, generally didnt get into the map, had problems to get a clear picture when looking at map and then in the nature

Friday Mar 21, 2014 #

9 AM

Running warm up/down (wup) 10:00 [1] 1.33 km (7:30 / km)

Running 32:00 [3] 6.0 km (5:20 / km) +200m 4:34 / km
max:183

running test in imsb

5%incline, starting at 8km/h, 3min, increase by 1km/h. finished @ 18km/h (2min).
slighty better than last year
C • Langeweile? 4

Running (cd) 14:30 [1] 2.4 km (6:02 / km)

2 PM

Cycling 19:00 [3]
max:164

ergometrie at imsb

starting at 50 watt, 2min, increase 50 watt. finished at 350 watt, but strength was the limiting factor, max hr quite low

Running (cd) 13:54 [1] 2.59 km (5:22 / km)

Thursday Mar 20, 2014 #

8 AM

Physio (bouldern) 15:00 [1]

5 PM

Running (wup) 11:56 [2] 2.79 km (4:17 / km) +20m 4:08 / km

Running Drills 8:00 [1] 0.8 km (10:00 / km)

Running 49:55 [1] 8.65 km (5:46 / km) +250m 5:03 / km

easy jog home via mariatrost, mainly on trails

Wednesday Mar 19, 2014 #

10 AM

Running 40:55 [1] 7.62 km (5:22 / km) +160m 4:52 / km

easy morning jog
C • Hi 4
4 PM

Running (wup) 7:40 [1] 1.21 km (6:20 / km) +30m 5:38 / km

Orienteering 14:39 [3] 2.99 km (4:54 / km) +85m 4:17 / km

sprint on "hilmteich-lkh"

cruising speed, not the most interesting training, probably also because I know the map by heart;)

Running 18:52 [2] 3.91 km (4:50 / km) +80m 4:23 / km

cd with axl

Tuesday Mar 18, 2014 #

8 AM

Running (wup) 12:26 [1] 2.65 km (4:42 / km)

Running tempo 26:36 [4] 7.0 km (3:48 / km)

dl2 along mur with matze

just a short training due to not being fully recovered yet.
7km @ 3:50, second half slightly faster

Running warm up/down (cd) 13:23 [1] 2.7 km (4:57 / km) +10m 4:52 / km

8 PM

Squash 1:00:00 [0]

Monday Mar 17, 2014 #

2 PM

Running 1:00:00 [1] 7.95 km (7:33 / km) +250m 6:31 / km

organizing school training
6 PM

Running 9:02 [1] 1.8 km (5:01 / km)

with bag to training

Soccer 15:00 [2]

Physio (pilates) 10:00 [1]

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