Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Jan 25, 2015:

activity	#	time	miles		km		+m
Running	11	6:50:24	43.44	(9:27)	69.91	(5:52)	760
Orienteering	6	3:33:17	20.87	(10:13)	33.59	(6:21)	1515
Physio	2	25:00
Running Drills	1	17:00	0.82	(20:44)	1.32	(12:53)
Soccer	1	15:00
Total	13	11:20:41	65.13		104.82		2275
[1-5]	12	9:36:21

2:11

0:00

» now

Sunday Jan 25, 2015 #

10 AM

Running warm up/down (wup) 17:00 [1] 3.51 km (4:51 / km) +10m 4:47 / km

Orienteering 16:58 [4] 4.27 km (3:58 / km) +30m 3:50 / km

3x sprint ints on "innere stadt" with added fences and prohibited areas (by axl)
interesting and demanding training, physically couldnt get into a higher gear. more or less satisfied about my routines
5:32, 6:18, 5:06

http://3drerun.worldofo.com/index.php?type=info&id...

Running warm up/down (cd) 21:05 [1] 3.81 km (5:32 / km) +40m 5:15 / km

2 PM

Running warm up/down 18:40 [1] 3.33 km (5:36 / km) +15m 5:29 / km

Orienteering 27:38 [1] 3.53 km (7:50 / km) +230m 5:54 / km

corridor on "otto möbes schule" (without compass)

Orienteering 13:32 [4] 2.13 km (6:21 / km) +120m 4:57 / km

mass start on "st.leonhard" with robi, axl, franzi, mani, maren, simon and anja
nice training to end the trainingscamp:) 2nd place, close behind robi

Saturday Jan 24, 2015 #

10 AM

Running warm up/down (wup) 5:06 [1] 0.82 km (6:13 / km) +15m 5:42 / km

Orienteering 40:55 [3] 5.45 km (7:30 / km) +320m 5:48 / km

middle distance on "mariatrost"
shadowed by philo, got some nice feedback on my technique

Running warm up/down (cd) 6:52 [1] 1.3 km (5:17 / km)

3 PM

Running warm up/down 31:00 [1] 2.63 km (11:47 / km) +160m 9:02 / km

Orienteering 36:20 [4] 6.42 km (5:40 / km) +300m 4:35 / km

route choice training on "platte" with andi, franzi, axl, robi, mani, philo and arno
4 route choices fast, in between easy. nice and tough training:)

http://3drerun.worldofo.com/?id=-264051&type=info

Friday Jan 23, 2015 #

10 AM

Running warm up/down (wup) 14:10 [1] 2.54 km (5:35 / km) +25m 5:19 / km

Orienteering intervals 22:23 [4] 4.1 km (5:28 / km) +150m 4:37 / km

6* o-ints on "tobelbad" with franzi, ursi, robi, axl, maren and felix

1st: 3:12 (0,5km)
2nd: 3:15 (0,72km)
3rd: 4:09 (0,6km)
4th: 2:59 (0,57km)
5th: 4:59 (0,96km)
6th: 3:49 (0,85km)

Running warm up/down (cd) 5:08 [1] 0.81 km (6:20 / km)

Running (recoveries) 25:00 [0] 2.5 km (10:00 / km)

2 PM

Running warm up/down (wup) 5:02 [1] 0.93 km (5:25 / km)

Orienteering 55:31 [2] 7.69 km (7:13 / km) +365m 5:50 / km

partner training on "mitterriegel süd"

Running warm up/down (cd) 4:18 [1] 0.8 km (5:22 / km)

Thursday Jan 22, 2015 #

5 PM

Running warm up/down (wup) 10:15 [1] 1.96 km (5:14 / km) +15m 5:02 / km

Running Drills 17:00 [3] 1.32 km (12:53 / km)

drills + strength + sprints

Running intervals 14:35 [4] 4.8 km (3:02 / km)

8x(400, 200) with 1:15/1:50 recovery
running with paul, robi, franzi and uwe
times:
73, 37, 74, 35, 73, 36, 74, 36, 75, 37, 74, 37, 73, 35, 72, 34
good feeling:)

Running warm up/down (cd) 10:20 [1] 1.93 km (5:21 / km) +10m 5:13 / km

Running (recoveries) 21:00 [0] 1.6 km (13:07 / km)