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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Apr 24, 2016:

activity # timemileskm+m
  Running10 4:14:25 28.71(8:52) 46.21(5:30) 985
  Orienteering5 2:37:30 16.4(9:36) 26.4(5:58) 725
  Cycling2 2:27:16 36.92(3:59) 59.42(2:29) 380
  Physio3 42:00
  Soccer1 20:00
  Total12 10:21:11 82.04 132.03 2090

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MoTuWeThFrSaSu

Sunday Apr 24, 2016 #

10 AM

Running warm up/down (wup) 6:15 [1] 1.0 km (6:15 / km) +20m 5:41 / km

Orienteering 37:47 [4] 6.64 km (5:41 / km) +210m 4:55 / km

austrian relay champs on "st.jakob im walde-jogllandloipe"
2nd leg with philo (1st) and axl (3rd)- 8th place.

unfortunately philo had a bad start, so started way behind and had a more or less lonely race. some smaller misses and 90sec miss to #16, where I was reading to #21. otherwise physically not too far off for running alone.

Running warm up/down (cd) 5:15 [1] 0.72 km (7:17 / km) +20m 6:24 / km

4 PM

Running 52:12 [1] 9.9 km (5:16 / km) +150m 4:54 / km

afternoon jog with lachy (mur nord and schlossberg)

Saturday Apr 23, 2016 #

3 PM

Running warm up/down (wup) 9:15 [1] 1.73 km (5:21 / km) +25m 4:59 / km

Orienteering 43:59 [4] 7.26 km (6:03 / km) +175m 5:24 / km

austrian middle champs on "st.jakob im walde- jogllandloipe"
nothing special in terms of performance, ok but just not as clean as I hoped, especially in the middle part. hook to #1, smaller miss to # 5, #8, #11, #15, bigger miss to #10, to #14.
felt tired physically- still a lot of positive feedback looking on splits. pumped to be in shape for austrian long and jukola:)

Running warm up/down (cd) 5:30 [1] 0.85 km (6:28 / km) +10m 6:07 / km

Friday Apr 22, 2016 #

2 PM

Running 2:55 [1] 0.61 km (4:47 / km)

Orienteering 20:50 [1] 4.27 km (4:53 / km) +10m 4:49 / km

2x line-o + 3 short courses on "augartenpark"
checking out mondays school training

Running 2:49 [1] 0.61 km (4:37 / km)

Physio (yoga+core) 10:00 [1]

Thursday Apr 21, 2016 #

2 PM

Cycling 1:37:48 [2] 39.93 km (2:27 / km) +250m 2:22 / km

cycling with ludwig
gratkorn-judendorf-thalersee
7 PM

Running 35:17 [2] 8.25 km (4:17 / km) +25m 4:13 / km

bouncy evening run along mur (gps fail midway)

Wednesday Apr 20, 2016 #

12 PM

Running 30:57 [1] 6.71 km (4:37 / km) +100m 4:18 / km

late morning jog around wifi and rosenhain
5 PM

Running warm up/down (wup) 8:25 [1] 1.4 km (6:01 / km) +40m 5:16 / km

Orienteering 27:28 [4] 4.45 km (6:10 / km) +190m 5:05 / km

relay training with robi, mathi and philo on "mantscha"
2 gaffled mass start courses
1) 14:00 (2,2km, 100Hm)
2) 13:28 (2,25km, 90Hm)

Running warm up/down (cd) 20:00 [1] 2.33 km (8:35 / km) +115m 6:53 / km

collecting first rep

Tuesday Apr 19, 2016 #

9 AM

Cycling 28:48 [1] 9.74 km (2:57 / km) +130m 2:46 / km

to stattegg

Running warm up/down (wup) 18:00 [1] 1.93 km (9:20 / km) +330m 5:02 / km

run up to start

Orienteering 27:26 [2] 3.78 km (7:15 / km) +140m 6:07 / km

tough technical middle distance on "kalkleiten" by axl
solid performance with partly some really good flow, moving ok.

Running warm up/down (cd) 13:30 [1] 2.64 km (5:07 / km) +30m 4:50 / km

Cycling 20:40 [1] 9.75 km (2:07 / km)

back home downhill
9 PM

Physio (yoga + core) 20:00 [1]

Monday Apr 18, 2016 #

1 PM

Running 26:40 [1] 3.73 km (7:09 / km) +120m 6:10 / km

setting controls
6 PM

Running 8:04 [2] 2.0 km (4:02 / km)

Soccer 20:00 [2]

Physio (pilates) 12:00 [1]

Running 9:21 [1] 1.8 km (5:12 / km)

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