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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Aug 30, 2015:

activity # timemileskm+m
  Running7 5:10:00 35.87(8:39) 57.73(5:22) 995
  Orienteering2 50:29 4.49(11:14) 7.23(6:59) 215
  Physio2 35:00
  Running Drills1 9:00 0.5(18:06) 0.8(11:15) 30
  Total9 6:44:29 40.86 65.76 1240

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MoTuWeThFrSaSu

Sunday Aug 30, 2015 #

12 PM

Running 33:18 [1] 5.06 km (6:35 / km) +100m 5:59 / km

easyish jog with carmen in stockholm

Saturday Aug 29, 2015 #

5 PM

Running 1:18:29 [1] 15.0 km (5:14 / km) +230m 4:52 / km

run home from krawa to accomodation in vienna
wanted do a longer route but got a bit lost and underestimated the distance, extremely hot

Friday Aug 28, 2015 #

6 PM

Running warm up/down 19:02 [1] 3.6 km (5:17 / km)

Running intervals 12:30 [5] 3.85 km (3:15 / km)

effective use of 30min for training:
6x60/60, 8x30/30, 10x15/15 along alte donau

Thursday Aug 27, 2015 #

9 AM

Running 1:03:53 [2] 10.92 km (5:51 / km) +405m 4:56 / km

trail fun morning run:)

Wednesday Aug 26, 2015 #

9 AM

Physio (core) 20:00 [1]

6 PM

Running warm up/down 18:25 [1] 3.32 km (5:33 / km) +45m 5:12 / km

Orienteering 18:21 [4] 3.84 km (4:47 / km) +40m 4:33 / km

2 sprint loops on "waltendorf with some fences"
8:48 (1,89km, 20Hm)
9:33 (1,94km, 20Hm)

lacking a nice flow.

Running Drills 9:00 [3] 0.8 km (11:15 / km) +30m 9:28 / km

8* short sprint (flat and then up a small hill) with various strength exercises

Tuesday Aug 25, 2015 #

3 PM

Running warm up/down (wup) 20:55 [1] 3.7 km (5:39 / km) +145m 4:44 / km

Orienteering 32:08 [2] 3.39 km (9:29 / km) +175m 7:32 / km

vielposten-o on "mariatrost"
good flow and loved it to run with map again:)

Running warm up/down (cd) 20:25 [1] 3.72 km (5:29 / km) +55m 5:07 / km

Monday Aug 24, 2015 #

12 PM

Physio (core) 15:00 [1]

6 PM

Running warm up/down 29:20 [1] 4.06 km (7:13 / km) +15m 7:06 / km

Running 13:43 [5] 4.5 km (3:03 / km)

3x5x300 with 1min/3min recovery
times:
58, 55, 55, 56, 56/ 55, 55, 55, 55, 55/ 55, 54, 54, 53, 52
feeling even fatter and unfitter than the last time;)

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