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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PVA

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Running15 15:57:02 101.19(9:27) 162.84(5:53) 2361
  XC-Skiing11 15:54:19 113.97(8:22) 183.42(5:12) 2721
  Orienteering7 8:15:53 46.07(10:46) 74.14(6:41) 2199
  Strength4 1:26:00
  Floorball1 40:00
  Total35 42:13:14 261.23 420.4 7281
  [1-5]35 38:35:03

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Sunday Jan 31, 2016 #

Note
(rest day)

Saturday Jan 30, 2016 #

1 PM

Running 27:17 intensity: (11:42 @1) + (15:35 @2) 4.72 km (5:46 / km) +28m 5:37 / km
ahr:126 max:143 shoes: ASICS Gel-Cumulus 16 (blue)

After exam run #2

Friday Jan 29, 2016 #

11 AM

Running 35:40 intensity: (26:26 @1) + (9:14 @2) 5.79 km (6:10 / km) +121m 5:35 / km
ahr:122 max:148 shoes: ASICS Gel-Cumulus 16 (blue)

Thursday Jan 28, 2016 #

11 AM

Running 41:39 intensity: (18:31 @1) + (19:25 @2) + (3:43 @3) 7.28 km (5:43 / km) +117m 5:18 / km
ahr:103 max:132 shoes: ASICS Gel-Cumulus 16 (blue)

After exam run #1
6 PM

Running intervals 1:55:59 intensity: (30:00 @1) + (1:07:59 @2) + (18:00 @5) 16.49 km (7:02 / km) +283m 6:29 / km
ahr:118 max:164 shoes: ASICS Gel-Cumulus 16 (blue)

4x800m (2')
4xuphill (~4')
4x400(1')

HR-belt wasn't a help today...

Wednesday Jan 27, 2016 #

3 PM

Running 1:32:57 intensity: (44:18 @1) + (46:09 @2) + (2:30 @3) 16.69 km (5:34 / km) +336m 5:04 / km
ahr:129 max:162 shoes: ASICS Gel-Cumulus 16 (blue)

Tuesday Jan 26, 2016 #

4 PM

Running 55:37 intensity: (2:50 @0) + (5:24 @1) + (44:18 @2) + (3:05 @3) 9.68 km (5:45 / km) +305m 4:58 / km
ahr:136 max:159 shoes: ASICS Gel-Cumulus 16 (blue)

Monday Jan 25, 2016 #

8 PM

Running 29:19 intensity: (2:29 @0) + (12:40 @1) + (14:10 @2) 4.64 km (6:20 / km) +101m 5:42 / km
ahr:128 max:147 shoes: ASICS Gel-Cumulus 16 (blue)

Shaking my legs out after sitting in a plane and trains for 6h.

Sunday Jan 24, 2016 #

9 AM

Orienteering race 59:53 intensity: (6:35 @0) + (1:27 @1) + (6:31 @2) + (4:04 @3) + (16:18 @4) + (24:58 @5) 9.8 km (6:07 / km) +554m 4:46 / km
ahr:163 max:187 shoes: VJ Bold pink

Back on Arthur’s Seat after this shame three years ago.
A lot of fun: Up’n’down almost all the time, mass start, some typically Scottish fights against the wind (e.g. on the road to #21). Revenge succeeded!


Saturday Jan 23, 2016 #

Event: EUOC Burns Weekend - SOUL & UK Urban League / & SoSOL 2
 
12 PM

Orienteering race 1:20:20 intensity: (2:27 @0) + (1:28 @1) + (4:32 @2) + (5:13 @3) + (19:22 @4) + (47:18 @5) 16.22 km (4:57 / km) +292m 4:33 / km
ahr:173 max:190 shoes: ASICS Gel-Cumulus 16 (blue)

BigWeekend Street race after a warm-up hike to Arthur’s Seat. A lot of fun, though some situations weren’t very likely fair today…
A lot of traffic crossed the courses, some luck was helpful in order not to lose too much time. Control #7 was definitely wrong placed and the section #27-#31 was some kind of „either-you-know-it-or-you-need-a-lot-of-luck“-orienteering. The mapping has been wrong in a few places, impossible to spot whether running was possible or not. I like multiple level orienteering but then it should at least be possible to see all runnable routes.


Orienteering 47:43 [2] 4.72 km (10:06 / km) +39m 9:42 / km
shoes: ASICS Gel-Cumulus 16 (blue)

Shadowing little Nicky on the kid's course. Felt quite tough.

Friday Jan 22, 2016 #

Event: FwtN #6
 
7 PM

Running 19:59 intensity: (1:51 @0) + (3:08 @1) + (5:49 @2) + (9:11 @3) 3.42 km (5:51 / km) +11m 5:45 / km
ahr:176 max:200 shoes: ASICS Gel-Cumulus 16 (blue)

Orienteering race 23:21 intensity: (13 @0) + (4 @1) + (14 @2) + (3:11 @3) + (9:14 @4) + (10:25 @5) 5.17 km (4:31 / km) +16m 4:27 / km
ahr:175 max:193 shoes: ASICS Gel-Cumulus 16 (blue)

Fight with the Night #6, nice warm up for the rest of the Big Weekend here in Edinburgh.


Running 20:59 intensity: (40 @0) + (49 @1) + (19:30 @2) 3.43 km (6:07 / km) +28m 5:52 / km
ahr:138 max:150 shoes: ASICS Gel-Cumulus 16 (blue)

Thursday Jan 21, 2016 #

9 AM

XC-Skiing (classic) 55:46 intensity: (26:58 @0) + (19:28 @1) + (7:05 @2) + (1:33 @3) + (42 @4) 8.42 km (6:37 / km) +59m 6:24 / km
ahr:118 max:173

8 PM

Strength 26:00 [4]

Floorball 40:00 [3]

Wednesday Jan 20, 2016 #

2 PM

XC-Skiing (skating) 1:11:25 intensity: (11:36 @0) + (7:09 @1) + (28:30 @2) + (20:27 @3) + (3:43 @4) 14.77 km (4:50 / km) +468m 4:10 / km
ahr:139 max:174

XC-Skiing (skating) 54:58 intensity: (25:18 @0) + (16:42 @1) + (12:58 @2) 9.81 km (5:36 / km) +211m 5:03 / km
ahr:117 max:149

Tuesday Jan 19, 2016 #

12 PM

Running intervals 1:33:26 intensity: (15:32 @0) + (22:47 @1) + (29:41 @2) + (15:55 @3) + (9:31 @4) 14.61 km (6:24 / km) +16m 6:22 / km
ahr:135 max:176 shoes: ASICS Gel-Cumulus 16 (blue)

2x9x400 (1'15''/5') on a snowy hiking path

Monday Jan 18, 2016 #

3 PM

XC-Skiing (skating) 1:18:25 intensity: (2:51 @0) + (3:14 @1) + (47:39 @2) + (24:41 @3) 19.15 km (4:06 / km) +341m 3:46 / km
ahr:146 max:167

Sunday Jan 17, 2016 #

6 PM

XC-Skiing (classic) 2:25:31 intensity: (1:39:55 @1) + (35:32 @2) + (10:04 @3) 21.27 km (6:51 / km) +203m 6:32 / km
ahr:111 max:144

Easy night classic skiing.

Saturday Jan 16, 2016 #

3 PM

Running 1:06:29 intensity: (9:16 @0) + (12:32 @1) + (21:41 @2) + (11:22 @3) + (11:38 @4) 12.95 km (5:08 / km) +30m 5:05 / km
ahr:139 max:177 shoes: ASICS Gel-Cumulus 16 (blue)

6x1000m (2')
C • Zeiten? ;) 4

Friday Jan 15, 2016 #

1 PM

XC-Skiing (classic) 1:43:26 intensity: (2:47 @0) + (3:35 @1) + (35:14 @2) + (1:01:22 @3) + (28 @4) 21.35 km (4:51 / km) +326m 4:30 / km
ahr:150 max:172

Thursday Jan 14, 2016 #

4 PM

XC-Skiing (skating) 51:57 intensity: (1:25 @0) + (2:20 @1) + (33:34 @2) + (14:38 @3) 12.33 km (4:13 / km) +259m 3:49 / km
ahr:144 max:167

Wednesday Jan 13, 2016 #

3 PM

Orienteering 1:26:41 intensity: (5:34 @0) + (5:11 @1) + (36:53 @2) + (31:03 @3) + (8:00 @4) 11.23 km (7:43 / km) +371m 6:38 / km
ahr:147 max:177 shoes: inov8 X-TALON 212

Compass training, map without paths.



Some better, some worse controls. A few times I blame the age of the map (and it's green parts) for my mistakes... :D
Freezing cold but the forest has been lovely!

Tuesday Jan 12, 2016 #

5 PM

Strength 20:00 [4]

Monday Jan 11, 2016 #

4 PM

Running 55:19 intensity: (3:38 @0) + (1:59 @1) + (27:04 @2) + (22:38 @3) 12.09 km (4:34 / km) +304m 4:04 / km
ahr:147 max:166 shoes: ASICS Gel-Cumulus 16 (blue)

Monday evening sauna run. Usually we take it a bit easier...

Sunday Jan 10, 2016 #

Event: 20. Effretiker-OL
 
9 AM

Orienteering race 53:04 intensity: (3:44 @0) + (2:05 @1) + (13:00 @2) + (6:39 @3) + (17:59 @4) + (9:37 @5) 9.78 km (5:26 / km) +115m 5:08 / km
ahr:158 max:184 shoes: ASICS Gel-Cumulus 16 (blue)

Traditional season opening near Zürich.



Some mistakes and especially bad pacing today. Started to slow and couldn't shift up to the "orienteering gear" during the race, resulting in a steady time loss.

Saturday Jan 9, 2016 #

10 AM

Orienteering 1:17:17 intensity: (5:42 @0) + (2:56 @1) + (4:15 @2) + (13:52 @3) + (17:49 @4) + (32:43 @5) 8.61 km (8:59 / km) +504m 6:57 / km
ahr:169 max:207 shoes: inov8 X-TALON 212

3x65m climb followed by approx. 2km orienteering (map without paths). Heart rate belt going crazy once again...

The first loop was a desaster, the others had been quite ok. Good speed up to the starting point.

1st loop:


2nd loop:


3rd loop:
2 PM

Orienteering 1:07:34 intensity: (8:36 @0) + (4:23 @1) + (17:30 @2) + (7:26 @3) + (11:18 @4) + (18:21 @5) 8.61 km (7:51 / km) +308m 6:39 / km
ahr:155 max:200 shoes: inov8 X-TALON 212

Middle mass start training. 12 people starting together - good race.

(Had a different forking than on this map:)

Leading my group at the beginning, some company in middle of the race and towards the end, though running 60-70% of the race alone.

Friday Jan 8, 2016 #

2 PM

XC-Skiing (skating) 2:13:06 intensity: (27:11 @0) + (20:36 @1) + (1:20:05 @2) + (5:14 @3) 23.55 km (5:39 / km) +233m 5:23 / km
ahr:128 max:160

Easy training, tough orienteering weekend ahed.
incl. some technical sessions

Thursday Jan 7, 2016 #

3 PM

Running 1:02:50 intensity: (33:28 @1) + (26:39 @2) + (2:43 @3) 7.91 km (7:57 / km) +25m 7:49 / km
ahr:127 max:165 shoes: ASICS Gel-Cumulus 16 (blue)

First and last part through deep snow (finally it really arrived here...)
incl. 6x25''(2')

Wednesday Jan 6, 2016 #

12 PM

XC-Skiing (classic) 1:19:38 intensity: (28:13 @0) + (3:48 @1) + (28:42 @2) + (7:03 @3) + (11:52 @4) 12.38 km (6:26 / km) +172m 6:01 / km
ahr:132 max:195

4 PM

Running 57:51 intensity: (7:18 @0) + (3:40 @1) + (27:06 @2) + (16:23 @3) + (3:24 @4) 9.49 km (6:06 / km) +27m 6:01 / km
ahr:139 max:196 shoes: ASICS Gel-Cumulus 16 (blue)

Strength 20:00 [4]

Tuesday Jan 5, 2016 #

1 PM

XC-Skiing (skating) 1:28:43 intensity: (3:19 @0) + (39 @1) + (16:30 @2) + (1:03:28 @3) + (4:47 @4) 21.58 km (4:07 / km) +291m 3:51 / km
ahr:156 max:187

8 PM

XC-Skiing (skating) 42:00 intensity: (5:49 @0) + (9:56 @1) + (26:12 @2) + (3 @3) 8.39 km (5:00 / km) +46m 4:52 / km
ahr:129 max:152

Monday Jan 4, 2016 #

8 AM

Strength 20:00 [4]

10 PM

XC-Skiing (skating) 49:24 intensity: (3:10 @0) + (48 @1) + (24:22 @2) + (21:04 @3) 10.41 km (4:45 / km) +114m 4:30 / km
ahr:146 max:165

Sunday Jan 3, 2016 #

10 AM

Running long 1:37:14 intensity: (3:09 @0) + (29 @1) + (40:40 @2) + (52:45 @3) + (11 @4) 19.46 km (5:00 / km) +602m 4:20 / km
ahr:150 max:169 shoes: ASICS Gel-Cumulus 16 (blue)

Good run with Simon^2, followed by Älplermakkronen and Tour de Ski.

Saturday Jan 2, 2016 #

Note
(rest day)

No time to train...at least I took the 71 steps from the underground tram station to the surface :)

Friday Jan 1, 2016 #

3 PM

Running intervals 1:24:27 intensity: (17:16 @1) + (16:40 @2) + (32:53 @3) + (9:29 @4) + (8:09 @5) 14.19 km (5:57 / km) +28m 5:54 / km
ahr:131 max:184 shoes: ASICS Gel-Cumulus 16 (blue)

3x 5x300m with a bit more than 200m jogging in between (90'') and 3min between two sets.

54-56-56-55-54
54-57-53-53-54
57-54-54-54-46

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