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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Philipp

In the 30 days ending Apr 30, 2009:

activity # timemileskm+m
  Orienteering11 12:54:50 53.29 85.77 19908 /149c5%
  Running9 5:20:04 8.08 13.0 76
  Alternative2 2:30:00
  Stretching2 10:00
  Total16 20:54:54 61.37 98.77 20668 /149c5%
  [1-5]16 20:23:39

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Wednesday Apr 29, 2009 #

Alternative (Schoolsports) 1:30:00 [1]
(rest day)

Felt better than yesterday but not fit enough to do more...

Tuesday Apr 28, 2009 #

Note
(sick) (rest day)

Not really sick but again a little cold and since there are som many comps next weeks, I decided to do nothing at all today.

Monday Apr 27, 2009 #

Note
(rest day)

Sunday Apr 26, 2009 #

Orienteering race (JJLVK Relay) 37:50 [5] **** 7.4 km (5:07 / km) +50m 4:57 / km
27c (injured)

Running M20
Almost perfect race, my calf still hurt but since it was not steep at all no big problem. I was running well from the beginning and was able to run in the leading group until it was divided by a butterfly starting at control 6, ending at 12. The first two were gone by then because they were just too fast. I continued the race at position 3 with 2 others running behind/next too me. We kept running fast and without mistakes until control 26, where I lost about 10s. On runner passed me and was some meters in front of me. I didnt get him again, so I went in 4th 2s behind 3rd.

Saturday Apr 25, 2009 #

Event: JJLVK 2009
 

Orienteering race (JJLVK Long) 1:07:00 [5] **** 7.8 km (8:35 / km) +120m 7:59 / km
19c (injured)

Bad race. The start was ok, pace was good until C5. Afterwards many small mistakes and pain in my right calf. Seems like my legs are not made for running...

C5: ran too far -1min and realized that too late
C6: strange -1min
C9: long leg, ran straight and must have missed the control only by meters but didnt see it -1:30min
C12: found it immediately but was unable to run because my calf hurt
rest was fine but slow

Tuesday Apr 21, 2009 #

Alternative (Hockey) 1:00:00 [2]

Monday Apr 20, 2009 #

Note
(rest day)

Sunday Apr 19, 2009 #

Note
(rest day)

Saturday Apr 18, 2009 #

Orienteering (Sprint-Routechoise) 30:00 [4] *** 5.0 km (6:00 / km) +150m 5:13 / km
14c

4km 150hm

Running warm up/down 15:00 [1]

Friday Apr 17, 2009 #

Orienteering (Forestsprints) 45:00 [3]

Thursday Apr 16, 2009 #

Orienteering 1:14:00 [4] **** 8.0 km (9:15 / km) +300m 7:47 / km
21c

7,1km 300hm

Running warm up/down 20:00 [1]

Wednesday Apr 15, 2009 #

Orienteering (Fenster-OL) 1:00:00 [3]

Orienteering (Partner-OL) 42:00 [4] **** 6.0 km (7:00 / km) +150m 6:13 / km
spiked:8/16c

with Jakob S.

Running warm up/down 30:00 [1]

Tuesday Apr 14, 2009 #

Orienteering (Vielposten-OL) 1:00:00 [3] **** 4.0 km (15:00 / km) +100m 13:20 / km
17c

Running warm up/down 30:00 [1]

Orienteering 45:00 [3] 4.0 mi (11:15 / mi) +150m 10:05 / mi

Monday Apr 13, 2009 #

Orienteering 52:00 [4] *** 7.0 km (7:26 / km) +200m 6:30 / km
12c

Sunday Apr 12, 2009 #

Note
(rest day)

Saturday Apr 11, 2009 #

Note
(rest day)

Friday Apr 10, 2009 #

Running 1:00:00 [3]
shoes: asics Cumulus

Running (stairs) 15:00 [3]

Stretching 5:00 [0]

Thursday Apr 9, 2009 #

Running warm up/down 13:36 [1] 2.0 km (6:48 / km) +5m 6:43 / km
shoes: asics Cumulus

Running intervals 3:26 [5] 1.0 km (3:26 / km) +2m 3:24 / km
shoes: asics Cumulus

Running 4:15 [0]
shoes: asics Cumulus

Running intervals 3:30 [5] 1.0 km (3:30 / km) +2m 3:28 / km
shoes: asics Cumulus

Running 5:00 [0]
shoes: asics Cumulus

Running intervals 3:37 [5] 1.0 km (3:37 / km) +2m 3:35 / km
shoes: asics Cumulus

Running warm up/down 7:58 [1] 1.2 km (6:38 / km)
shoes: asics Cumulus

Stretching 5:00 [0]

Note
(injured)

Wednesday Apr 8, 2009 #

Orienteering 27:00 [4] *** 4.5 km (6:00 / km) +140m 5:12 / km
(injured) shoes: asics Cumulus

4km 140hm

Tuesday Apr 7, 2009 #

Note
(rest day)

Monday Apr 6, 2009 #

Note
(rest day)

Sunday Apr 5, 2009 #

Running warm up/down 25:00 [2]

Orienteering 1:40:00 [4] **** 13.0 km (7:42 / km) +370m 6:44 / km
23c shoes: asics Cumulus

10,5km 130climb
Training. Some controls were not at the right object. You had to say afterwards which were wrong.

Saturday Apr 4, 2009 #

Running warm up/down 40:00 [2]

Orienteering 1:35:00 [4] **** 10.5 km (9:03 / km) +200m 8:16 / km

Reduced map. There were many controls close together.

Orienteering (*3) 40:00 [4] *** 6.13 km (6:32 / km) +60m 6:13 / km

Wednesday Apr 1, 2009 #

Running warm up/down (warm up) 12:35 [1] 2.3 km (5:28 / km) +20m 5:15 / km
shoes: asics Cumulus

Running intervals 3:51 [4] 1.0 km (3:51 / km) +10m 3:40 / km
shoes: asics Cumulus

Felt not so good today, so only a slow interval session. 85%

Running (walking) 4:00 [0]
shoes: asics Cumulus

Running intervals 3:45 [4] 1.0 km (3:45 / km) +10m 3:34 / km
shoes: asics Cumulus

90%

Running (walking) 4:00 [0]
shoes: asics Cumulus

Running intervals 3:34 [5] 1.0 km (3:34 / km) +10m 3:24 / km
shoes: asics Cumulus

95-100%

Running (walking) 4:00 [0]
shoes: asics Cumulus

Running warm up/down (warm down) 7:57 [1] 1.5 km (5:18 / km) +15m 5:03 / km
shoes: asics Cumulus

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