Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending May 3, 2015:

activity	#	time	miles		km		+m
Running	10	4:11:23	29.12	(8:38)	46.87	(5:22)	510
Orienteering	4	2:14:06	13.04	(10:17)	20.99	(6:23)	825
Physio	1	10:00
Total	10	6:35:29	42.17		67.86		1335

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Sunday May 3, 2015 #

11 AM

Running warm up/down (wup) 9:37 [1] 1.6 km (6:01 / km) +60m 5:04 / km

Orienteering 35:49 [4] 5.25 km (6:49 / km) +250m 5:31 / km

middle on "marmorbrüche adnet"

okay race, was focusing more on the handling with map than on pushing physically. 3x30-40sec mistakes to #11, #14 and #20. 11th place, 3:35 down on matthias leonhardt

Running warm up/down (cd) 8:58 [1] 1.55 km (5:47 / km)

8 PM

Running warm up/down 24:07 [1] 3.82 km (6:19 / km) +30m 6:04 / km

short wup- recoveries-short cd

Running intervals 10:00 [4] 3.0 km (3:20 / km) +10m 3:17 / km

10*1min steady fast with 1min easy jogging recovery on cycling path

Saturday May 2, 2015 #

11 AM

Running warm up/down (wup) 7:42 [1] 1.23 km (6:16 / km) +30m 5:35 / km

Orienteering 33:24 [4] 4.72 km (7:05 / km) +210m 5:47 / km

austrian relay on "marmorbrüche adnet"

with axel (1st) and matze (3rd leg). unfortunately we were already quite far behind after first leg. some hesitations on the first short controls, then ok racing head to head with tobi habenicht. stupid 1:30min miss to last control where I couldnt see where to pass the cliffs..
7th place in the end

Running warm up/down (cd) 12:52 [1] 1.7 km (7:34 / km) +30m 6:57 / km

Friday May 1, 2015 #

2 PM

Running warm up/down (wup) 7:46 [1] 1.41 km (5:30 / km)

Orienteering 14:20 [4] 3.62 km (3:58 / km) +40m 3:45 / km

austrian mixed sprint relay on "hallein"

with maren (1st), mathi (3rd) and verena (4th).
good start by maren, so went off in a group, focusing on my own decisions. some slower route choices though... 3rd after 3 runners, unfortunately verena had a difficult job against the other last leg runners, so 5th place in the end.

Running warm up/down (cd) 7:06 [1] 1.0 km (7:06 / km)

Thursday Apr 30, 2015 #

11 AM

Running 41:48 [1] 8.7 km (4:48 / km)

easy jog along mur

Wednesday Apr 29, 2015 #

5 PM

Running warm up/down (wup) 8:30 [1] 1.4 km (6:04 / km) +30m 5:29 / km

Orienteering 50:33 [4] 7.4 km (6:50 / km) +325m 5:36 / km

qualification race for weekend on "mantscha-mitterriegel (northern part)"

shit race, got caught by mathi at #20, then lost interest. 6min down on klaus, will be a trainingsweekend...

Running 15:00 [1] 2.1 km (7:09 / km) +50m 6:23 / km

Tuesday Apr 28, 2015 #

8 AM

Running 33:04 [1] 6.16 km (5:22 / km) +170m 4:43 / km

easy morning jog

6 PM

Running 18:37 [2] 4.38 km (4:15 / km) +20m 4:09 / km

pre-race-run with 3 strides

Monday Apr 27, 2015 #

1 PM

Physio (core) 10:00 [1]

Running 14:00 [1] 2.2 km (6:22 / km)

setting controls for school training

8 PM

Running 32:16 [1] 6.62 km (4:52 / km) +80m 4:36 / km

easy evening jog

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