Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Sep 27, 2015:

activity	#	time	miles		km		+m
Orienteering	3	3:36:22	14.06	(15:23)	22.63	(9:34)	1020
Running	7	3:23:44	21.01	(9:42)	33.81	(6:02)	930
Physio	1	20:00
Total	9	7:20:06	35.07		56.44		1950

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Sunday Sep 27, 2015 #

9 AM

Running warm up/down (wup) 18:54 [1] 2.24 km (8:26 / km) +220m 5:40 / km

Orienteering 1:14:31 [3] 9.01 km (8:16 / km) +370m 6:52 / km

austrian team championships with mathi and matze on "seebenstein"
solid planning, in fight for gold till second common control, then had a stupid mistake (1minute).
3rd place:)- battle with our second team for the medal! was damn close...

the most promising fact from today is that we had two very strong teams, adding up with klaus makes a nice Jukola relay team 2016;)

Running warm up/down (cd) 11:30 [1] 1.69 km (6:48 / km)

Saturday Sep 26, 2015 #

1 PM

Running warm up/down (wup) 8:40 [1] 1.06 km (8:11 / km) +110m 5:23 / km

Orienteering 17:06 [3] 2.64 km (6:29 / km) +170m 4:54 / km

austrian ultralong on "seebenstein" (mass start)
decided to bail out quite early to rest up for tomorrow, just not feeling it today.

Orienteering 56:54 [1] 5.57 km (10:13 / km) +200m 8:40 / km

checking out the area, especially the probable finish area for tomorrow

Friday Sep 25, 2015 #

8 AM

Running 27:02 [1] 5.06 km (5:21 / km) +90m 4:54 / km

carmen-uni (checking control sites for monday)-via leechwald-home

Thursday Sep 24, 2015 #

12 PM

Physio (core) 20:00 [1]

9 PM

Running 32:36 [2] 7.13 km (4:34 / km) +15m 4:31 / km

evening run from home to carmen via mur

Wednesday Sep 23, 2015 #

5 PM

Orienteering 1:07:51 [1] 5.41 km (12:32 / km) +280m 9:58 / km

mannschaftstraining on "platte"

Tuesday Sep 22, 2015 #

8 AM

Running 33:50 [1] 5.41 km (6:15 / km) +10m 6:12 / km
(rest day)

er-sie-lauf training #2
6*0,5km in 4:48-4:20 pace with carmen

Monday Sep 21, 2015 #

1 PM

Running warm up/down 38:20 [1] 5.9 km (6:30 / km) +100m 5:59 / km

wup-recoveries-and setting controls as cd

Running intervals 13:54 [4] 2.35 km (5:55 / km) +275m 3:44 / km

5*uphill ints with running down (3min) as recovery (0,47km with 55Hm)
times:
2:50, 2:49, 2:46, 2:47, 2:41
finding a good rhythm and not pushing it to the limit

6 PM

Running 18:58 [1] 2.97 km (6:23 / km) +110m 5:23 / km

collecting controls

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