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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PVA

In the 28 days ending Feb 28, 2015:

activity # timemileskm+m
  XC-Skiing7 11:10:04 86.97(7:42) 139.97(4:47) 1970
  Running12 10:05:59 62.53(9:41) 100.64(6:01) 1669
  Orienteering8 8:51:36 51.9(10:15) 83.52(6:22) 948
  Strength2 1:00:48
  Hiking1 45:00
  Total28 31:53:27 201.4 324.13 4587
  [1-5]28 30:43:02

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Saturday Feb 28, 2015 #

10 AM

XC-Skiing 2:01:32 intensity: (21 @0) + (4:15 @1) + (20:13 @2) + (1:25:41 @3) + (11:02 @4) 30.77 km (3:57 / km) +375m 3:43 / km
ahr:156 max:175

Thursday Feb 26, 2015 #

5 PM

Running 37:17 intensity: (1:32 @0) + (4:21 @1) + (29:56 @2) + (1:28 @3) 6.44 km (5:47 / km) +77m 5:28 / km
ahr:135 max:156 shoes: ASICS Gel-Cumulus 16 (yellow)

Wednesday Feb 25, 2015 #

3 PM

XC-Skiing 1:42:32 intensity: (31 @0) + (53:42 @1) + (41:13 @2) + (7:06 @3) 22.39 km (4:35 / km) +350m 4:15 / km
ahr:130 max:162

Tuesday Feb 24, 2015 #

10 AM

Running 1:17:05 intensity: (19 @0) + (1:50 @1) + (36:51 @2) + (38:05 @3) 15.81 km (4:52 / km) +346m 4:24 / km
ahr:148 max:166 shoes: ASICS Gel-Cumulus 16 (yellow)

Monday Feb 23, 2015 #

4 PM

Running 1:01:36 intensity: (37 @0) + (25:38 @1) + (33:32 @2) + (1:49 @3) 11.01 km (5:36 / km) +203m 5:07 / km
ahr:131 max:156 shoes: ASICS Gel-Cumulus 16 (yellow)

Sunday Feb 22, 2015 #

Event: 9. Churer Stadt-OL
 
12 PM

Orienteering race 31:50 intensity: (2:24 @0) + (3:24 @1) + (26 @2) + (10:41 @3) + (14:53 @4) + (2 @5) 5.81 km (5:29 / km) +227m 4:35 / km
ahr:152 max:178 shoes: ASICS Gel-Cumulus 16 (yellow)

It was a victory today, but that's all. Slept only 4.5h last night, felt quite tired and not at all concentrated during the race. As I ran there a few times I did not pay attention to the newly built stair on the way to #13 (which earlier began on the street I was running and nowadays starts on level higher....)

Nice route choices between 12-13 and 20-21 (mind the climb!)..any suggestins which routes might be faster?

C • I think 2

Saturday Feb 21, 2015 #

9 AM

XC-Skiing (Skating) 1:06:00 [2] 17.0 km (3:53 / km) +100m 3:46 / km

Friday Feb 20, 2015 #

4 PM

XC-Skiing (Skating) 1:20:00 [2] 20.0 km (4:00 / km) +140m 3:52 / km

Thursday Feb 19, 2015 #

6 PM

Running intervals 1:15:49 intensity: (13:28 @0) + (31:19 @1) + (13:37 @2) + (7:44 @3) + (8:12 @4) + (1:29 @5) 9.55 km (7:56 / km) +173m 7:17 / km
ahr:127 max:179 shoes: ASICS Gel-Cumulus 16 (yellow)

ASVZ-Speed training.
7x1.5min with 1min break, follwing by 5 short uphill sprints
7 PM

Running warm up/down 23:34 [2] 4.43 km (5:19 / km) +45m 5:04 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

Wednesday Feb 18, 2015 #

Note
(rest day)

Tuesday Feb 17, 2015 #

Note
(rest day)

Monday Feb 16, 2015 #

12 PM

Orienteering race 2:13:00 intensity: (20:00 @2) + (1:53:00 @4) 20.0 km (6:39 / km) +245m 6:16 / km
shoes: inov8 X-TALON 212

Quite tired, ok run until the map change, then I lost it all on the last few controls. Got stuck in the green for more than 2min on the way to the 2nd last control.
Back home to Switzerland just after the race, now some recovery (studying).

Sunday Feb 15, 2015 #

11 AM

Orienteering race 1:18:04 intensity: (2:09 @0) + (12:44 @1) + (17:41 @2) + (2:54 @3) + (3:58 @4) + (38:38 @5) 12.24 km (6:23 / km) +18m 6:20 / km
ahr:159 max:194 shoes: inov8 X-TALON 212

Found a good flow, good navigation at the beginning. Towards the end two mistakes (#19/#24) because I've just been too tired to think clearly...

Saturday Feb 14, 2015 #

11 AM

Orienteering race 2:05:38 intensity: (1:16 @0) + (11:44 @1) + (6:49 @2) + (17:32 @3) + (58:47 @4) + (29:30 @5) 20.95 km (6:00 / km) +39m 5:56 / km
ahr:166 max:188 shoes: VJ Bold pink

Nice to end the first forest race in a multiday orienteering event in the finish and not in a hospital... Had some bigger problems to "get on the map" in the beginning, from control #6 on it went better and better.

6 PM

Orienteering race 32:06 intensity: (2:16 @0) + (7:08 @1) + (4:04 @2) + (4:06 @3) + (12:07 @4) + (2:25 @5) 4.63 km (6:56 / km) +1m 6:55 / km
ahr:149 max:181 shoes: ASICS Gel-Cumulus 16 (yellow)

Night Sprint.
Took it as an easy training, as the legs felt already a bit tired... Funny course after #15.

Friday Feb 13, 2015 #

Event: Portugal O Meeting
 
2 PM

Orienteering race 44:55 intensity: (1:07 @0) + (11:06 @1) + (11:45 @2) + (4:59 @3) + (27 @4) + (15:31 @5) 6.17 km (7:17 / km) +4m 7:16 / km
ahr:149 max:191 shoes: ASICS Gel-Cumulus 16 (yellow)

Sprint Relay (Open Class)



We won the "Open Class" Sprint Relay!
Went out 2nd, came in first. Now we've got some "dust catcher" to carry home in our anyway overfilled hand luggage... :)

Thursday Feb 12, 2015 #

1 PM

Running 31:58 intensity: (9 @0) + (2:02 @1) + (2:09 @2) + (26:21 @3) + (1:17 @4) 5.35 km (5:59 / km) +226m 4:56 / km
ahr:156 max:173 shoes: VJ Bold pink

POM Model Event. Good runnable terrain, partly quite bad visibility. Seems like we've got some fast races ahead.

Wednesday Feb 11, 2015 #

Note
(rest day)

Tuesday Feb 10, 2015 #

Note
(rest day)

Monday Feb 9, 2015 #

3 PM

XC-Skiing (Skating) 1:25:00 [2] 20.52 km (4:09 / km) +236m 3:55 / km

Sunday Feb 8, 2015 #

8 AM

Orienteering 41:28 intensity: (3:34 @0) + (13:21 @1) + (11:38 @2) + (12:55 @3) 6.43 km (6:27 / km) +141m 5:49 / km
ahr:134 max:166

NTNUI Søndagsteknikk

Saturday Feb 7, 2015 #

10 AM

Running long 1:20:55 intensity: (38 @0) + (1:00:33 @1) + (19:15 @2) + (29 @3) 11.96 km (6:46 / km) +285m 6:03 / km
ahr:125 max:152

NTNUI Langtur

Friday Feb 6, 2015 #

4 PM

Running 19:17 intensity: (27 @0) + (11:50 @1) + (7:00 @2) 3.35 km (5:45 / km)
ahr:126 max:148 shoes: ASICS Gel-Cumulus 16 (yellow)

Running intervals 49:54 intensity: (8 @0) + (9:11 @1) + (5:20 @2) + (8:02 @3) + (5:39 @4) + (21:34 @5) 10.42 km (4:47 / km)
ahr:161 max:188 shoes: ASICS Gel-Cumulus 16 (yellow)

NTNUI Baneintervaller i Leangen.
8x1000 with approx. 1:15 break in between.
5 PM

Running 21:06 intensity: (2:13 @1) + (18:53 @2) 3.12 km (6:46 / km) +56m 6:12 / km
ahr:136 max:146 shoes: ASICS Gel-Cumulus 16 (yellow)

Thursday Feb 5, 2015 #

10 AM

XC-Skiing (Skating) 2:20:41 intensity: (21:35 @0) + (58:50 @1) + (52:08 @2) + (8:08 @3) 20.86 km (6:45 / km) +515m 6:00 / km
ahr:123 max:158

Wednesday Feb 4, 2015 #

8 AM

Strength 30:00 [4]
ahr:88 max:131

NTNUI Onsdagsstyrke

Running 20:00 [1] 3.0 km (6:40 / km)
ahr:123 max:135

Running 15:42 intensity: (19 @0) + (10:31 @1) + (4:52 @2) 2.29 km (6:52 / km) +71m 5:57 / km
ahr:126 max:147

10 AM

XC-Skiing (Skating) 1:14:19 intensity: (13:57 @0) + (33:54 @1) + (21:24 @2) + (5:04 @3) 8.43 km (8:49 / km) +254m 7:40 / km
ahr:120 max:158

Tuesday Feb 3, 2015 #

11 AM

Running 41:19 intensity: (2:51 @0) + (34:21 @1) + (4:07 @2) 5.89 km (7:01 / km) +92m 6:31 / km
ahr:116 max:143

Monday Feb 2, 2015 #

6 PM

Running 35:27 intensity: (4 @0) + (26:44 @1) + (8:39 @2) 5.02 km (7:03 / km) +95m 6:27 / km
ahr:124 max:147

Strength 30:48 [4]
ahr:88 max:119

NTNUI mandagstrening (løpeturen med styrketrening)

Running 15:00 [2] 3.0 km (5:00 / km)

Sunday Feb 1, 2015 #

Note

Great event this "Bergen Sprint Camp". Interesting analysis of the races created by "Mister World of O" Jan Kocbach can be found here!
10 AM

Orienteering race 44:35 intensity: (43 @0) + (11:12 @1) + (8:45 @2) + (4:43 @3) + (6:07 @4) + (13:05 @5) 7.28 km (6:08 / km) +273m 5:10 / km
ahr:151 max:187

As I missed the Night Sprint on Friday evening and my shape wasn't the best throughout those races I lacked some points to run in a better heat. 12 guys starting together with me, had them all under control but unfortunately not myself. 30'' mistake on the way to #19, loosing the lead and the race...
Most slippery race I've probably ever run, lucky to continue the trip to Trondheim without any injury.

1 PM

Hiking 45:00 [2]

Hiking up to Fløyen. Seems like we were hitting the best day of the year in Bergen. Clear blue sky, sun, snow - everybody was outside and going up there.

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