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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Sep 20, 2015:

activity # timemileskm+m
  Running10 7:59:26 56.44(8:30) 90.83(5:17) 1673
  Orienteering1 1:19:55 4.61(17:20) 7.42(10:46) 300
  Physio4 1:15:00
  Total12 10:34:21 61.05 98.25 1973
  [1-5]12 10:05:21

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MoTuWeThFrSaSu

Sunday Sep 20, 2015 #

1 PM

Physio (core) 20:00 [1]

6 PM

Running 57:40 [1] 10.15 km (5:41 / km) +335m 4:53 / km

evening trail jog

Saturday Sep 19, 2015 #

5 PM

Running warm up/down 45:30 [1] 7.6 km (5:59 / km) +120m 5:33 / km

Running 20:00 [4] 5.12 km (3:54 / km) +30m 3:48 / km

2*10min tempo along cycling path mariatrost
2,49km (30Hm), 2.63km (-30Hm)

Running 5:28 [5] 2.0 km (2:44 / km)

10x200m with 1min walking recovery
times: 35, 34, 33, 32, 33, 32, 32, 33, 33, 31

Friday Sep 18, 2015 #

10 AM

Running warm up/down 56:20 [1] 9.1 km (6:11 / km) +240m 5:28 / km

wup from carmen via reinerkogel to usz-home

Running intervals 3:04 [5] 0.72 km (4:16 / km) +78m 2:46 / km

6*hillsprints with 1:30min recovery on usz (about 120metres with 13m climb)
times:
31, 31, 29, 31, 31, 31
5 PM

Physio (core) 20:00 [1]

Running 24:38 [1] 3.85 km (6:24 / km) +125m 5:30 / km

checking control sites for mondays school training

Thursday Sep 17, 2015 #

10 AM

Running 40:58 [1] 7.46 km (5:29 / km) +205m 4:50 / km

easy trail jog
9 PM

Running 20:05 [1] 4.3 km (4:40 / km)

Wednesday Sep 16, 2015 #

8 AM

Physio (core) 15:00 [1]

Running 30:42 [2] 5.81 km (5:17 / km) +10m 5:14 / km

er-und-sie-lauf training with carmen
5*0,5km in 4:30-4:40 pace with 2min recovery: in the 2min recovery I did 2*30sec speed ups with 30sec break
8 PM

Running warm up/down (wup) 8:34 [1] 1.56 km (5:29 / km) +10m 5:19 / km

Orienteering 19:30 [3] 2.34 km (8:20 / km) +115m 6:41 / km

mass start night o-ints with klaus, axl, felix and georg on "mantscha"
1st: 10:26 (1,28km, 75Hm)
2nd: 9:04 (1,06km, 40Hm)
lamp out on third interval....

Orienteering 31:25 [1] 2.77 km (11:21 / km) +105m 9:32 / km

3) 20:23 (1,80km, 70Hm)
4) 11:02 (0,97km, 35Hm)

bigger mistake to #23 and #24, then lamp out. felix gave me a pretty small light, did the fourth int with it

Orienteering 29:00 [0] 2.31 km (12:33 / km) +80m 10:42 / km

collecting controls with axl, not very focused.

Tuesday Sep 15, 2015 #

6 PM

Running warm up/down 36:00 [1] 6.3 km (5:43 / km) +100m 5:18 / km

Running intervals 13:22 [5] 4.0 km (3:21 / km)

10*400m in roughly 80sec with 56-58sec recovery
cut it short as I had breathing problems, not fully recovered yet...

Monday Sep 14, 2015 #

2 PM

Physio (core) 20:00 [1]

5 PM

Running 1:57:05 [1] 22.86 km (5:07 / km) +420m 4:41 / km

long jog
to olc girls wg- then with maren, laura, lia & PVA up and down roseggerweg

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