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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Sep 6, 2015:

activity # timemileskm+m
  Orienteering7 4:46:26 26.56(10:47) 42.75(6:42) 405
  Running6 3:00:25 19.09(9:27) 30.72(5:52) 195
  Total9 7:46:51 45.65(10:14) 73.47(6:21) 600

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MoTuWeThFrSaSu

Sunday Sep 6, 2015 #

9 AM

Running warm up/down (wup) 8:10 [1] 1.57 km (5:12 / km)

Orienteering 16:40 [4] 4.05 km (4:07 / km)

oringen sprint 2014 on "kristianstad centrum"
pretty easy sprint, just too slow, had a fall to #5. 1min behind PVA, loosing a lot in the last part physically. would have been third last a year ago

Running warm up/down (cd) 4:45 [1] 0.64 km (7:25 / km)

Running 32:45 [1] 5.3 km (6:11 / km) +20m 6:04 / km

jogging along the beach, followed by short dip

Saturday Sep 5, 2015 #

2 PM

Orienteering 1:06:15 [2] 8.95 km (7:24 / km) +100m 7:01 / km

contours only training on "äspet yngsjö"
quite good flow till the mistake of the year!

Friday Sep 4, 2015 #

8 AM

Running 43:28 [1] 7.0 km (6:13 / km)

morning jog on north cape of öland
6 PM

Orienteering 48:44 [4] 8.32 km (5:51 / km) +140m 5:24 / km

mass start training with kerschi and PVA on "furuboda s"
had good control over my doing, just didnt see the flag on #20, so lost there about 4min searching for it

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Thursday Sep 3, 2015 #

11 AM

Orienteering 57:50 [2] 6.85 km (8:27 / km) +50m 8:09 / km

o-training on "helg utan älg"
again pretty difficult without controls.

Running intervals 12:00 [4] 2.5 km (4:48 / km) +10m 4:42 / km

10x30sec fast/30sec easy on gravel road with the other.
PVA much stronger on the last ones; effective use of 10min training time:)

Wednesday Sep 2, 2015 #

5 PM

Running warm up/down 3:58 [1] 0.65 km (6:06 / km)

Orienteering 49:47 [2] 6.0 km (8:18 / km) +60m 7:54 / km

o-training on "ulla hau"
pretty detailed area and hard to tell in some places without controls
7 PM

Orienteering 30:18 [2] 4.63 km (6:33 / km) +15m 6:26 / km

short training on "hejnum bydegard" with laura and PVA, conclusion is that white forest can be anything

Tuesday Sep 1, 2015 #

5 PM

Running warm up/down (wup) 26:07 [1] 4.06 km (6:26 / km) +50m 6:04 / km

wup along the beach with carmen, laura and PVA

Orienteering 16:52 [4] 3.95 km (4:16 / km) +40m 4:04 / km

sm final 2011 on "visby"
rusty sprint routines and some slower route choices, 20sec behind PVA, would have been last by far 4 years ago.

Running warm up/down (cd) 11:29 [1] 1.6 km (7:11 / km) +15m 6:51 / km

Monday Aug 31, 2015 #

8 AM

Running warm up/down 17:43 [1] 3.27 km (5:25 / km) +50m 5:02 / km

Running 20:00 [3] 4.13 km (4:51 / km) +50m 4:34 / km

20x30/30sec along some trail

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