Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Oct 14, 2016:

activity	#	time	miles		km		+m
Running	4	2:26:50	17.8	(8:15)	28.64	(5:08)	265
Physio	2	45:00
Swimming	1	45:00
Orienteering	1	28:00	2.17	(12:52)	3.5	(8:00)	100
Total	7	4:24:50	19.97		32.14		365

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Friday Oct 14, 2016 #

1 PM

Swimming 45:00 [2]

usi kurs with 1000m breaststroke in 23:24min

C • Na bumm! 2

Thursday Oct 13, 2016 #

3 PM

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

7 PM

Running 32:00 [1] 5.5 km (5:49 / km) +100m 5:20 / km

Orienteering 28:00 [1] 3.5 km (8:00 / km) +100m 7:00 / km

night-training on "leechwald nord", checking mondays school training at night

Wednesday Oct 12, 2016 #

8 AM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km) +60m 6:04 / km

Running intervals 3:00 [5] 0.72 km (4:10 / km) +60m 2:56 / km

6 uphill sprints with carmen
about 120m with 10m climb

Sunday Oct 9, 2016 #

10 AM

Running warm up/down 14:00 [1] 2.3 km (6:05 / km)

Running 32:17 [5] 9.2 km (3:31 / km) +15m 3:29 / km

graz marathon relay 2nd leg with klaus (1st), mathi (3rd) and simmi (4th)
klaus was a having a super start and I could go out in the lead, found my rhythm, getting passed by three half marathoners, unfortunately I got overtaken 2km to go, could hand over to mathi 6 seconds behind. he did a great job, getting a gap of 25 seconds. unfortunately simmi had no chance against lukas.
so 2nd place in 2:28:42

compared to last year I was 1:46min faster, the course being around 200metres shorter. in retrospect not so bad for no (specific) training

Saturday Oct 8, 2016 #

12 PM

Running 45:33 [1] 7.92 km (5:45 / km) +30m 5:39 / km

easy jogging with carmen along mur

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