Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Aug 14, 2016:

activity	#	time	miles		km		+m
Cycling	4	4:19:21	63.47	(4:05)	102.15	(2:32)	775
Swimming	2	1:20:05
Running	2	1:09:28	7.49	(9:16)	12.06	(5:46)	415
Physio	4	1:00:00
Orienteering	1	17:56	2.77	(6:29)	4.45	(4:02)	10
Total	10	8:06:50	73.73		118.66		1200

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Sunday Aug 14, 2016 #

1 PM

Swimming warm up/down 5:00 [1]

Swimming 30:00 [3]

30x30sec hard/30sec easy at copacabana (including easy cycle there and back with carmen)

Saturday Aug 13, 2016 #

4 PM

Cycling 33:38 [1] 14.06 km (2:24 / km) +60m 2:21 / km

to bad weihermühle

Swimming (aquarunning) 45:05 [2]

at bad weihermühle, progressive after 25min as I got a bit cold

Cycling 33:23 [1] 14.08 km (2:22 / km) +35m 2:21 / km

Friday Aug 12, 2016 #

2 PM

Cycling 56:56 [1] 23.83 km (2:23 / km) +70m 2:21 / km

easy afternoon cycle (mur south)

4 PM

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

Running warm up/down (wup) 3:50 [1] 0.82 km (4:40 / km)

Orienteering 17:56 [4] 4.45 km (4:02 / km) +10m 3:59 / km

sprint-o ints on "uni graz with fences" (planned by georg) with robi, carlotta, klausi and mathi
1) 8:57 (2,21km)
2) 4:01 (1,10km)
3) 4:58 (1,14km)

Running warm up/down (cd) 1:57 [1] 0.38 km (5:08 / km)

decided to stop for some time doing orienteering "seriously". Actually last months already haven't been very systematic, so it was just a matter of time to have to make a decision. I still love the feeling running through the forest spiking controls, but all the circumstances are just not making it possible to invest the time needed to reach my sport goals!

10 AM

Cycling 1:08:02 [2] 28.11 km (2:25 / km) +290m 2:18 / km

quicker ride

8 PM

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

Wednesday Aug 10, 2016 #

9 PM

Running 1:03:41 [1] 10.86 km (5:52 / km) +415m 4:55 / km

platte by night trailjog

Tuesday Aug 9, 2016 #

3 PM

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

Monday Aug 8, 2016 #

12 PM

Cycling 1:07:22 [1] 22.07 km (3:03 / km) +320m 2:51 / km

easy lunch ride up rannach and back