Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rob s

In the 7 days ending Jul 19, 2015:

activity	#	time	miles		km		+m
Trail running	7	10:13:12	87.71	(6:59)	141.15	(4:21)	1940
Cycling	3	4:00:00
Hill running	1	1:06:36	6.84	(9:45)	11.0	(6:03)	1460
Total	10	15:19:48	94.54		152.15		3400

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Sunday Jul 19, 2015 #

11 AM

Trail running 2:06:07 [3] 31.13 km (4:03 / km) +410m 3:48 / km

Long run route from Mittenwald; Lautersee, Ferchensee, Elmau, Klais, Barmsee and Kruen. Hot day. Legs feeling good after the race

Saturday Jul 18, 2015 #

2 PM

Trail running 32:00 [3] 7.0 km (4:34 / km) +50m 4:25 / km

Warm up before the race and some easy after

Hill running race 1:06:36 [5] 11.0 km (6:03 / km) +1460m 3:38 / km

Karwendel berglauf from Mittenwald. My local race. Good field with two Africans and four of the best German runners. Tried to start easy, with the German guys and behind the Africans. Once on the proper uphill I was in 3rd behind the Africans and reeling in 2nd, 1st was comfortably ahead but I thought I might get him on the scree in the last few km. Got in to 2nd at 7km but once on the scree I didn't have enough power. Struggled to really attack and just plodded up feeling tired and a bit empty. Held on to 2nd but couldn't get near 1st

Friday Jul 17, 2015 #

11 AM

Trail running warm up/down 45:04 [3] 9.79 km (4:36 / km) +110m 4:22 / km

Warm up on the special loop then down to the river. Such a hot day. Once I started the cool down I just jumped in the River Isar. Normally its ice cold and painful but today was perfect

Trail running tempo 23:51 [4] 7.02 km (3:24 / km) +20m 3:21 / km

Moderate paced tempo then some strides

3 PM

Cycling 30:00 [2]

Easy cycle up to Ferchensee for a swim.