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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PVA

In the 31 days ending Aug 31, 2015:

activity # timemileskm+m
  Running18 23:19:14 117.52(11:54) 189.13(7:24) 10099
  Orienteering7 7:30:23 34.19 55.02 1729
  Hiking2 4:00:00 8.26(29:02) 13.3(18:03) 1050
  Football1 1:00:00
  Total28 35:49:37 159.97 257.45 12878
  [1-5]26 30:44:30

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Monday Aug 31, 2015 #

Note
(rest day)

Sunday Aug 30, 2015 #

9 AM

Orienteering race 2:28:50 intensity: (19:40 @2) + (1:00:00 @3) + (1:09:10 @4) 19.12 km (7:47 / km) +912m 6:17 / km
shoes: VJ Integrator



Long champs. Never really getting into the race, becam a "training race" quite soon. Quite stupid mistakes again, e.g. #3/#13. However, next stop Sweden!

Saturday Aug 29, 2015 #

12 PM

Orienteering race 1:07:47 intensity: (28:15 @2) + (39:32 @4) 7.87 km (8:37 / km) +440m 6:44 / km
shoes: VJ Integrator



National competition. Stupid mistakes to #5 nd #14, else quite ok. Still not feeling 100% comfortable in those rocky terrains, losing e.g. quite a lot of time down to #9. Those skills will come back....

Friday Aug 28, 2015 #

10 AM

Hiking 2:30:00 [0] 9.0 km (16:40 / km) +600m 12:30 / km
shoes: inov8 X-TALON 212

Thursday Aug 27, 2015 #

11 AM

Running 1:23:25 intensity: (8:29 @0) + (1:49 @1) + (6:59 @2) + (1:02:53 @3) + (3:15 @4) 6.94 km (12:01 / km) +1300m 6:12 / km
ahr:151 max:171 shoes: inov8 X-TALON 212

Catching the hiking group, good uphill :)
12 PM

Hiking 1:30:00 [0] 4.3 km (20:56 / km) +450m 13:44 / km
shoes: inov8 X-TALON 212

Wednesday Aug 26, 2015 #

4 PM

Orienteering race 27:39 [4] 4.18 km (6:37 / km) +30m 6:23 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

Sprint WRE: Good speed - bad technique. Missing sprint skills throughout the whole race. Generally not ahead with map reading.

#2: bad rc (7'')
#3: bad rc (5’’)
#6: missing the stairs (8’’)
#7: should have gone straight towards the end or then at least cutting the edge on my route (3’’)
#9: navigating through kids, bad rc anyway. (5’’)
#20: taking the first path after the bridge for some meters (5’’)
(and at least four controls where I had to punch a second time) :)

16:30 would have been possible, anyway I’m quite satisfied as the focus laid on my exams recently…



GPS-tracking can be found here.

Tuesday Aug 25, 2015 #

7 AM

Running 20:07 [2] 2.73 km (7:22 / km) +159m 5:42 / km
shoes: inov8 X-TALON 212

Monday Aug 24, 2015 #

5 PM

Running intervals 1:06:35 intensity: (35 @0) + (1:32 @1) + (14:40 @2) + (16:07 @3) + (13:35 @4) + (20:06 @5) 14.91 km (4:28 / km) +264m 4:06 / km
ahr:165 max:206 shoes: ASICS Gel-Cumulus 16 (yellow)

8x3' feat. Simon Brändli through heavy rain fall (running under a water fall might feel the same).
Casting doubts on my Garmin's accuracy recently. km-pace was 3:25-3:30 accoriding to the watch, it felt quite a bit faster, especially as there have been some downhill parts on our loop. Well, Wednesdays sprint WRE will show how fast I really am. :)

Sunday Aug 23, 2015 #

5 PM

Running 1:02:16 [2] 9.4 km (6:38 / km) +292m 5:44 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

Saturday Aug 22, 2015 #

8 AM

Running 52:19 [2] 7.43 km (7:03 / km) +305m 5:51 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

Thursday Aug 20, 2015 #

11 AM

Football 1:00:00 [3]

Nice 2h of action.
5 PM

Orienteering 45:00 [3]

Putting out controls, interval training to the printer back home (more people than expected), collecting controls. ;)

Wednesday Aug 19, 2015 #

Note
(rest day)

Microbiology filled and is still filling my day...

Tuesday Aug 18, 2015 #

5 PM

Orienteering 38:08 intensity: (1:21 @0) + (2:07 @1) + (4:27 @2) + (4:48 @3) + (6:32 @4) + (18:53 @5) 7.7 km (4:57 / km) +114m 4:36 / km
ahr:169 max:205 shoes: ASICS Gel-Cumulus 16 (yellow)

Pre-running the longest course of the Thursday evening sprint event.


Monday Aug 17, 2015 #

5 PM

Running 1:13:33 intensity: (12 @0) + (34:54 @1) + (7:44 @2) + (15:38 @3) + (6:19 @4) + (8:46 @5) 10.45 km (7:02 / km) +324m 6:06 / km
ahr:142 max:197 shoes: ASICS Gel-Cumulus 16 (yellow)

Evening jog with Roxy and Christina.
Weird heart rate at some parts...

Sunday Aug 16, 2015 #

Note
(rest day)

Saturday Aug 15, 2015 #

6 PM

Running 1:38:39 intensity: (5:57 @0) + (47:00 @1) + (24:58 @2) + (12:00 @3) + (5:21 @4) + (3:23 @5) 15.46 km (6:23 / km) +602m 5:20 / km
ahr:132 max:188 shoes: inov8 X-TALON 212

Friday Aug 14, 2015 #

7 AM

Running 15:59 [1] 2.63 km (6:04 / km) +21m 5:50 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

5 PM

Running 40:00 intensity: (2:55 @0) + (12:14 @1) + (21:30 @2) + (3:21 @3) 5.05 km (7:55 / km) +444m 5:30 / km
ahr:131 max:157 shoes: ASICS Gel-Cumulus 16 (yellow)

Thursday Aug 13, 2015 #

6 PM

Orienteering race 54:34 intensity: (1:20 @0) + (10:02 @1) + (6:00 @2) + (3:29 @3) + (15:28 @4) + (18:15 @5) 8.55 km (6:23 / km) +159m 5:50 / km
ahr:159 max:184 shoes: VJ Integrator



Back to the woods. Still missing some skills (compass wasn't the best), but felt pretty nice to run through the forest again!

Wednesday Aug 12, 2015 #

6 PM

Running 47:53 intensity: (20 @0) + (22:33 @1) + (25:00 @2) 8.15 km (5:52 / km) +82m 5:36 / km
ahr:131 max:145 shoes: ASICS Gel-Cumulus 16 (yellow)

Tuesday Aug 11, 2015 #

Note
(rest day)

Monday Aug 10, 2015 #

10 AM

Running 6:27:40 intensity: (2:27:40 @1) + (3:00:00 @2) + (1:00:00 @3) 32.68 km (11:52 / km) +2518m 8:34 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

Visiting a friend in the Alps, doing a "recovery run" :)
Bit cloudy on 3200m but still a nice view from the top.

Quite some parts of hiking as it was too steep/stony to run.

Sunday Aug 9, 2015 #

9 AM

Running 9:09 intensity: (4 @0) + (26 @1) + (1:43 @2) + (2:53 @3) + (3:24 @4) + (39 @5) 1.79 km (5:07 / km) +21m 4:50 / km
ahr:160 max:178 shoes: ASICS Gel-Cumulus 16 (yellow)

Running race 1:05:34 intensity: (1:02 @1) + (3:16 @2) + (7:58 @3) + (9:01 @4) + (44:17 @5) 13.75 km (4:46 / km) +943m 3:33 / km
ahr:180 max:206 shoes: ASICS Gel-Cumulus 16 (yellow)



Closest competition to my home in Olten, though I never ran it before today. Felt the need of some competition after quite a while, so I entered myself 5mins before the entry deadline yesterday evening.

Soon running alone as it went into the forest, finally got some company after 6 km. (some small group has been in front all the way through)
Testing out my new friends downhill skills after 6.5km and as he lost quite some time there I knew I just had to be up on the last hill together with him. No sooner said than done we got there at the same time and it was an easy piece of cake to win this duel at the end... ;)

Update: Some hours after the race a friend called me that this has been the regional mountain running championship and that I should get back to the competition center asap to pick up my gold medal ;) even made it to the newspaper ...

Running 9:28 intensity: (4:53 @0) + (4:35 @1) 1.58 km (6:00 / km) +18m 5:41 / km
ahr:100 max:109 shoes: ASICS Gel-Cumulus 16 (yellow)

Saturday Aug 8, 2015 #

8 AM

Running 29:28 intensity: (4:02 @0) + (5:02 @1) + (14:57 @2) + (5:27 @3) 4.7 km (6:16 / km) +79m 5:47 / km
ahr:133 max:159 shoes: ASICS Gel-Cumulus 16 (yellow)

Friday Aug 7, 2015 #

6 PM

Running 1:18:44 intensity: (1:00 @0) + (6:13 @1) + (28:53 @2) + (30:55 @3) + (11:43 @4) 14.3 km (5:30 / km) +498m 4:41 / km
ahr:150 max:176 shoes: ASICS Gel-Cumulus 16 (yellow)

Thursday Aug 6, 2015 #

4 PM

Running 1:43:01 intensity: (19 @0) + (14:47 @1) + (59:40 @2) + (28:15 @3) 8.57 km (12:01 / km) +1335m 6:45 / km
ahr:142 max:161 shoes: inov8 X-TALON 212

After (exam) run feat. Sam the man

Tuesday Aug 4, 2015 #

5 PM

Running 33:51 intensity: (11:12 @1) + (10:54 @2) + (5:35 @3) + (1:15 @4) + (4:55 @5) 5.51 km (6:08 / km) +173m 5:18 / km
ahr:145 max:202 shoes: ASICS Gel-Cumulus 16 (yellow)

Monday Aug 3, 2015 #

8 PM

Running intervals 44:35 intensity: (21 @0) + (8:16 @1) + (15:53 @2) + (4:13 @3) + (5:40 @4) + (10:12 @5) 9.02 km (4:57 / km) +17m 4:54 / km
ahr:151 max:183 shoes: ASICS Gel-Cumulus 16 (yellow)

Planning to do 8-12x1000 depending on how I feel - depending on how I felt I did 5...

Sunday Aug 2, 2015 #

2 PM

Orienteering 1:08:25 intensity: (32:59 @0) + (19:19 @1) + (12:39 @2) + (3:28 @3) 7.59 km (9:01 / km) +74m 8:35 / km
ahr:107 max:160 shoes: ASICS Gel-Cumulus 16 (yellow)

Some "field work" for an upcoming evening event.

Saturday Aug 1, 2015 #

1 PM

Running 1:16:58 intensity: (20 @0) + (3:47 @1) + (25:11 @2) + (31:43 @3) + (15:57 @4) 14.09 km (5:28 / km) +704m 4:22 / km
ahr:154 max:176 shoes: ASICS Gel-Cumulus 16 (yellow)

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