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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AG

In the 7 days ending Apr 23, 2017:

activity # timemileskm+m
  orienteering7 5:44:18 26.82(12:50) 43.16(7:59) 125766 /74c89%
  o-teknisk trening4 4:37:23 17.26(16:04) 27.78(9:59) 685
  running9 2:06:48 12.42(10:12) 19.99(6:21) 198
  Total11 12:28:29 56.51(13:15) 90.94(8:14) 214066 /74c89%
  [1-5]11 11:54:15

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MoTuWeThFrSaSu

Sunday Apr 23, 2017 #

11 AM

running warm up/down 5:09 intensity: (2:45 @0) + (2:24 @1) 0.73 km (7:01 / km) +4m 6:50 / km
ahr:96 max:119 shoes: VJ supra 2015

orienteering 36:04 intensity: (50 @0) + (18:29 @1) + (16:45 @2) 3.39 km (10:39 / km) +215m 8:05 / km
ahr:130 max:149 shoes: VJ supra 2015

orienteering 24:59 intensity: (6 @0) + (22:20 @1) + (2:33 @2) 2.62 km (9:33 / km) +114m 7:51 / km
ahr:121 max:138 shoes: VJ supra 2015

3 PM

running warm up/down 5:44 intensity: (1:42 @0) + (4:00 @1) + (2 @2) 0.77 km (7:24 / km) +32m 6:08 / km
ahr:101 max:133 shoes: VJ supra 2015

orienteering 45:17 intensity: (33 @0) + (16:31 @1) + (28:13 @2) 4.73 km (9:35 / km) +226m 7:44 / km
ahr:133 max:149 shoes: VJ supra 2015

Saturday Apr 22, 2017 #

Note
(rest day)

Reisetag

Friday Apr 21, 2017 #

9 AM

running warm up/down 14:57 intensity: (4:05 @0) + (10:52 @1) 2.27 km (6:36 / km) +18m 6:20 / km
ahr:105 max:130 shoes: VJ supra 2016

orienteering 1:24:17 intensity: (41 @0) + (45:21 @1) + (34:15 @2) + (4:00 @3) *** 9.34 km (9:02 / km) +333m 7:40 / km
ahr:131 max:155 shoes: VJ supra 2016

Liksom-konkurranse langdistanse

Den var delt opp i 5 deler, annen hver skulle vi løpe i konkurransefart og rolig. Hadde litt problemer med kart/målestokk i starten, men det gikk bedre etter hvert. Kunne følge litt med på hvordan Lauri orienterte på en av delene.
Kalt og vått.

Thursday Apr 20, 2017 #

9 AM

o-teknisk trening 1:18:55 intensity: (14:29 @0) + (1:04:26 @1) *** 7.89 km (10:00 / km) +137m 9:12 / km
ahr:109 max:129 shoes: Inov 8 x talon 212 (2015)

Partner-OL mit Patschi. Ich hatte die ungeraden, sie die geraden Posten. Hat Spass gemacht :)
2 PM

running warm up/down 10:26 intensity: (1:00 @0) + (9:22 @1) + (4 @2) 1.64 km (6:21 / km) +5m 6:15 / km
shoes: VJ supra 2016

orienteering 58:23 intensity: (1:03 @0) + (16:35 @1) + (9:01 @2) + (23:02 @3) + (8:42 @4) *** 6.56 km (8:54 / km) +143m 8:01 / km
ahr:139 max:164 shoes: VJ supra 2016

Staffelstarts.
Die zweite Runde ausversehen nicht mitgestoppt.
Und das Tempo war teilweise etwas zu hoch, so dass ich die Kontrolle verloren habe - aber ich sollte ja ausprobieren wie sich Übertempo anfühlt. Jetzt weiss ich es...

Wednesday Apr 19, 2017 #

9 AM

running warm up/down 12:12 intensity: (57 @0) + (11:15 @1) 1.94 km (6:18 / km) +12m 6:07 / km
ahr:115 max:132 shoes: VJ supra 2016

orienteering 45:39 intensity: (8 @0) + (1:23 @1) + (42:20 @2) + (1:48 @3) *** 6.13 km (7:27 / km) +77m 7:00 / km
ahr:142 max:155 spiked:17/19c shoes: VJ supra 2016

Liksom-konkurranse i mellomdistanse.
2 PM

o-teknisk trening 1:18:05 intensity: (2:50 @0) + (1:10:10 @1) + (5:05 @2) *** 7.83 km (9:58 / km) +156m 9:04 / km
ahr:120 max:138 shoes: Inov 8 x talon 212 (2015)

Korridor uten kompass. Tror jeg havnet utenfor korridoren to ganger, men ellers ganske bra.

Tuesday Apr 18, 2017 #

9 AM

running warm up/down 15:27 intensity: (4 @0) + (11:40 @1) + (3:43 @2) 2.51 km (6:09 / km) +44m 5:40 / km
ahr:127 max:151 shoes: Inov 8 x talon 212 (2015)

orienteering (Sprint) 6:48 intensity: (13 @1) + (10 @2) + (6:10 @3) + (15 @4) *** 0.91 km (7:29 / km) +39m 6:10 / km
ahr:156 max:162 spiked:11/12c shoes: Inov 8 x talon 212 (2015)

Prolog.
Den ersten Posten habe ich ewig gesucht... Hätte mir mehr Zeit nehmen sollen zum in die Karte reinkommen. Danach lief es recht gut.

running warm up/down 18:15 intensity: (1:03 @0) + (17:12 @1) 2.6 km (7:02 / km) +30m 6:39 / km
ahr:111 max:128 shoes: Inov 8 x talon 212 (2015)

Zwischen Prolog und Sprintstaffel.

orienteering 9:16 intensity: (17 @0) + (6 @1) + (26 @2) + (2:10 @3) + (6:17 @4) *** 2.06 km (4:31 / km) +49m 4:02 / km
ahr:158 max:168 spiked:10/12c shoes: Inov 8 x talon 212 (2015)

Startstrecke der Sprintstaffel. Lief ganz gut.

running warm up/down 2:55 intensity: (1 @0) + (2:54 @1) 0.41 km (7:11 / km) +1m 7:06 / km
ahr:121 max:129 shoes: Inov 8 x talon 212 (2015)

orienteering 14:05 intensity: (1 @0) + (9 @1) + (1:31 @2) + (7:40 @3) + (4:44 @4) *** 3.08 km (4:34 / km) +30m 4:22 / km
ahr:157 max:168 spiked:10/11c

3. Strecke der Sprintstaffel

running warm up/down 6:22 intensity: (6 @0) + (6:16 @1) 1.0 km (6:22 / km) +15m 5:55 / km
ahr:114 max:124 shoes: Inov 8 x talon 212 (2015)

2 PM

running warm up/down 5:59 intensity: (8 @0) + (4:42 @1) + (1:09 @2) 1.01 km (5:56 / km) +4m 5:49 / km
ahr:116 max:139 shoes: VJ supra 2016

o-teknisk trening 49:00 intensity: (21:00 @1) + (28:00 @2) *** 5.4 km (9:04 / km) +140m 8:02 / km
shoes: VJ supra 2016

Monday Apr 17, 2017 #

9 AM

running warm up/down 12:38 intensity: (36 @0) + (12:02 @1) 2.17 km (5:49 / km) +23m 5:31 / km
ahr:120 max:132 shoes: VJ supra 2016

o-teknisk trening (Korridor) 1:11:23 intensity: (13 @0) + (44:41 @1) + (26:29 @2) *** 6.66 km (10:43 / km) +252m 9:01 / km
ahr:128 max:147 shoes: VJ supra 2016

3 PM

running warm up/down 10:47 intensity: (26 @0) + (5:38 @1) + (4:43 @2) 2.0 km (5:24 / km) +9m 5:17 / km
ahr:127 max:145 shoes: Inov 8 x talon 212 (2015)

orienteering (Sprint) 19:30 intensity: (10 @0) + (14 @1) + (36 @2) + (13:05 @3) + (5:25 @4) *** 4.36 km (4:29 / km) +31m 4:19 / km
ahr:158 max:166 spiked:18/20c shoes: Inov 8 x talon 212 (2015)

Sprinttrening i Valga/Valka. Ikke alt var rett på kartet, men det var gøy for det.

running warm up/down 5:57 [1] 0.94 km (6:19 / km) +1m 6:17 / km
ahr:123 max:131 shoes: Inov 8 x talon 212 (2015)

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