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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 7 days ending Aug 15, 2011:

activity # timemileskm+m
  running4 1:52:00 9.94(11:16) 16.0(7:00) 280
  orienteering3 1:50:31 8.84(12:30) 14.22(7:46) 57325 /33c75%
  bike2 30:00 6.21(12.4/h) 10.0(20.0/h) 50
  Total5 4:12:31 24.99(10:06) 40.22(6:17) 90325 /33c75%
averages - sleep:8.9

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TuWeThFrSaSuMo

Sunday Aug 14, 2011 #

Note
slept:11.0 (rest day)

Saturday Aug 13, 2011 #

Note
slept:9.5

I know, I asked to hit me, if I start today. But now I've read the infos, and I decided to change plan nevertheless:
- today is shorter
- If I would not start today, I would have to start 2h after Rahela tomorrow
-> so I will have both, my start and the meeting with Rahela today instead of tomorrow
2 PM

orienteering 47:55 intensity: (4:55 @2) + (3:33 @3) + (33:43 @4) + (5:44 @5) *** 5.61 km (8:32 / km) +211m 7:11 / km
ahr:169 max:179 spiked:12/16c shoes: VJ Bolt

2nd day Aargauer 3-tägeler. Made mistakes to
2 (40"), 3 (20"), 8 (20") and 13 (40")
Pretty good race.

running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: VJ Bolt

Friday Aug 12, 2011 #

Note
slept:8.0

Tired, tired, tired. No motivation for whatever.
Too much fast stuff lately (or not enough rest - does not matter, same effect). Legs ok, so fast running would still be ok. My unscientific name for it: local overtraining ;-)

I love sprint, so I'll participate tonight. Tomorrow: no sports, no work, no nothing - hit me, if you find me on tomorrows ranking of the 3-days.
Sunday: if I go, not more than intencity 3.
6 PM

running warm up/down 10:00 [1] 1.5 km (6:40 / km)

orienteering race 21:20 intensity: (8:59 @4) + (12:21 @5) *** 3.04 km (7:01 / km) +67m 6:19 / km
ahr:175 max:183 spiked:13/17c shoes: Asics Enduro

Great sprint terrain - lost ~90" on number 8. Too much for a sprint. But on the other hand it was too long for a sprint anyway. Other than 8 I had quite a good race.

Wednesday Aug 10, 2011 #

6 PM

bike 15:00 intensity: (5:09 @1) + (4:47 @2) + (5:04 @3) 5.0 km (20.0 kph)
ahr:123 max:161 slept:9.0 shoes: carborazor

Büttikofen - Ersigen to the "Hindelbanker Abend OL"

orienteering race 41:16 intensity: (1:59 @2) + (7:09 @3) + (29:03 @4) + (3:05 @5) *** 5.57 km (7:25 / km) +295m 5:52 / km
ahr:160 max:181 shoes: VJ Integrator

Hindelbanker Abend OL - düttisberg
Thought, this was easy after the technical terrain last week. Always had planned the route, but went in the control area too fast, which resulted in many small mistakes (<30")

running warm up/down 10:00 [1] 1.5 km (6:40 / km) +30m 6:04 / km
shoes: VJ Integrator

7 PM

bike 15:00 [2] 5.0 km (20.0 kph) +50m
shoes: carborazor

Bike home via Büttikofen

Tuesday Aug 9, 2011 #

7 PM

running 1:12:00 [2] 10.0 km (7:12 / km) +200m 6:33 / km
slept:7.0 shoes: Asics Enduro

Bütikofen-Loop with Anna.

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