Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending May 1, 2016:

activity

time

miles

Running

5:08:36

37.36

(8:16)

60.13

(5:08)

840

Orienteering

1:16:32

8.36

(9:09)

13.45

(5:41)

290

Squash

1:00:00

Physio

52:00

Soccer

20:00

Running Drills

10:00

Basketball

5:00

Total

8:52:08

45.72

73.58

1130

1:35

0:00

» now

Sunday May 1, 2016 #

10 AM

Physio (yoga + core) 20:00 [1]

7 PM

Running 58:57 [2] 13.99 km (4:13 / km) +45m 4:09 / km

bouncy rainy evening run on mur south

Saturday Apr 30, 2016 #

10 AM

Running warm up/down (wup) 8:35 [1] 1.5 km (5:43 / km) +25m 5:17 / km

Orienteering 19:17 [4] 4.38 km (4:24 / km) +55m 4:09 / km

sprint relay ints with axl, mathi, simmi and toni on "waltendorf" (planned by myself)

1) 4:42 (0,88km, 15Hm)
2) 4:59 (1,24km, 10Hm)
3) 5:04 (1,16km, 15Hm)
4) 4:32 (1,10km, 15Hm)

pretty cool training with the others, took some different route choices so the course planner would be happy;)

Running intervals 3:05 [5] 0.85 km (3:38 / km) +120m 2:08 / km

3x(30'', 20'', 10'') fast uphill with 2min recovery
struggling but good training.

Running warm up/down (recoveries) 27:50 [1] 1.8 km (15:28 / km)

4 PM

Running 31:55 [1] 6.14 km (5:12 / km) +130m 4:42 / km

easy afternoon jog

Friday Apr 29, 2016 #

7 AM

Running 5:45 [1] 1.09 km (5:17 / km)

Orienteering 23:31 [1] 4.16 km (5:39 / km) +20m 5:31 / km

4 compass loops on "stadtpark"
checking out next school training

Running 5:55 [1] 1.19 km (4:58 / km)

8 PM

Squash 1:00:00 [1]

Thursday Apr 28, 2016 #

7 PM

Running warm up/down (wup) 13:00 [1] 2.6 km (5:00 / km) +30m 4:44 / km

Running 13:29 [5] 4.02 km (3:21 / km) +15m 3:18 / km

grazer businesslauf with mathi and axl in the team
was meant to check my shape on the flat as I had no clue where I was right now. 25th place, 5th in the team. actually 5sec faster than last year

Running warm up/down (cd) 26:10 [1] 3.93 km (6:39 / km) +135m 5:41 / km

longer cd with mathi and pierre up schlossberg

Wednesday Apr 27, 2016 #

7 AM

Basketball 5:00 [2]

Running Drills 10:00 [3]

Physio 10:00 [3]

runninGraz hallentraining by axl

5 PM

Running warm up/down (wup) 18:55 [1] 3.35 km (5:39 / km) +100m 4:55 / km

Orienteering 33:44 [3] 4.91 km (6:52 / km) +215m 5:38 / km

4x o-ints with robi, axl, lia and carlotta on "mariatrost" in snow fall
1) 8:02 (1,12km, 70Hm)
2) 8:30 (1,34km, 40Hm)
3) 8:16 (1,17km, 60Hm)
4) 8:56 (1,28km, 45Hm)

Running warm up/down (cd) 8:02 [1] 1.7 km (4:44 / km)

Tuesday Apr 26, 2016 #

12 PM

Running warm up/down 34:48 [1] 6.05 km (5:45 / km) +105m 5:18 / km

Running intervals 13:28 [5] 4.0 km (3:22 / km)

first running interval training for a long time, so an easier session to start things again.
8*500m (gps-based) with 90sec jogging on cycling path
times:
1:44, 1:43, 1:42, 1:39, 1:39, 1:42, 1:41, 1:38

9 PM

Physio (core) 10:00 [1]

Monday Apr 25, 2016 #

6 PM

Running 30:26 [1] 6.08 km (5:00 / km) +135m 4:30 / km

Soccer 20:00 [2]

Physio (pilates) 12:00 [1]

Running 8:16 [1] 1.84 km (4:30 / km)

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