Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending May 24, 2015:

activity	#	time	miles		km		+m
Running	7	6:44:57	46.61	(8:41)	75.01	(5:24)	1655
Swimming	1	1:05:00
XC Skiing	1	57:40	5.4	(10:41)	8.69	(6:38)
Physio	2	20:00
Soccer	1	15:00
Orienteering	1	13:22	1.65	(8:05)	2.66	(5:02)	45
Total	9	9:35:59	53.66		86.36		1700
[1-5]	9	9:09:59

2:05

0:00

» now

Sunday May 24, 2015 #

10 AM

Swimming 1:05:00 [1]

half swimming/ half aqua jogging

6 PM

Running 1:00:33 [1] 12.07 km (5:01 / km) +220m 4:36 / km

evening jog

Saturday May 23, 2015 #

12 PM

Running warm up/down (wup) 14:15 [1] 3.01 km (4:44 / km) +25m 4:33 / km

Running intervals 18:34 [5] 6.0 km (3:06 / km)

track ints with mathi
3x(800,600,400,200) with 2min recovery/ 4min between sets
times:
2:36, 1:54, 73, 33, 2:34, 1:54, 72, 33, 2:35, 1:52, 69, 29

nice training, mathi was stronger on the last set except the last one;)

Running (recoveries) 26:00 [0] 1.66 km (15:40 / km)

Running warm up/down (cd) 26:00 [1] 3.98 km (6:32 / km) +80m 5:56 / km

Friday May 22, 2015 #

1 PM

Running 1:43:59 [2] 18.39 km (5:39 / km) +740m 4:42 / km

nice long trail run in the rain:)

Thursday May 21, 2015 #

7 PM

Running warm up/down (wup) 10:00 [1] 1.8 km (5:33 / km)

Running race 13:34 [5] 4.1 km (3:19 / km)

grazer businessrun
long time ago since running fast on the flat. 29th place, 1:30 behind rossmann. 4th place in mixed Team with lotte and achim

Running warm up/down (cd) 10:40 [1] 1.6 km (6:40 / km)

Wednesday May 20, 2015 #

5 PM

Running warm up/down (wup) 13:35 [1] 2.64 km (5:09 / km) +70m 4:33 / km

Orienteering 13:22 [4] 2.66 km (5:02 / km) +45m 4:38 / km

2 sprint loops on "rosenhain"
1st: 5:20 (1,28km)
2nd: 8:02 (1,38km, 45Hm)

Running warm up/down (cd) 17:54 [1] 3.12 km (5:44 / km) +100m 4:57 / km

Physio (core) 10:00 [1]

Tuesday May 19, 2015 #

Note

selections came out today:

pretty disappointed about my mistakes on the long and the horrible sprint. so no international race this year.

season goals:
-finish thesis
-trail/mountain races
-run a marathon as fast as I can
(no orienteering-goals this year)

it's time for a new national coach...

C • orienteering goal 2

8 AM

Running 54:58 [1] 9.87 km (5:34 / km) +270m 4:54 / km

pre-breakfast trail jog

6 PM

XC Skiing 57:40 [1] 8.69 km (6:38 / km)

usi kurs "nordic blading"
shitty blades today

Monday May 18, 2015 #

6 PM

Running 22:04 [1] 4.51 km (4:54 / km) +85m 4:28 / km

Soccer 15:00 [2]

Physio (pilates) 10:00 [1]

Running 12:51 [1] 2.26 km (5:41 / km) +65m 4:58 / km

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