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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PVA

In the 31 days ending Mar 31, 2018:

activity # timemileskm+m
  Orienteering16 16:18:22 85.08(11:30) 136.93(7:09) 3735
  Running14 12:25:20 81.5(9:09) 131.17(5:41) 2678
  XC-Skiing2 3:03:13 26.86(6:49) 43.23(4:14) 670
  Strength8 2:42:00
  Badminton1 1:30:00
  Cycling3 1:23:52 16.96(12.1/h) 27.29(19.5/h) 173
  Floorball2 1:00:00
  Total39 38:22:47 210.4 338.61 7256

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ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Friday Mar 30, 2018 #

5 PM

Running 41:52 [2] 6.77 km (6:11 / km) +116m 5:42 / km
shoes: On Cloudflow

Thursday Mar 29, 2018 #

Note
(rest day)

Wednesday Mar 28, 2018 #

Note
(rest day)

Tuesday Mar 27, 2018 #

5 PM

Running 26:40 [2] 4.52 km (5:54 / km) +160m 5:00 / km
shoes: On Cloudflow

Monday Mar 26, 2018 #

Note
(rest day)

Sunday Mar 25, 2018 #

Note
(rest day)

Skipping todays competition.

Saturday Mar 24, 2018 #

9 PM

Orienteering race 1:09:15 intensity: (35:15 @2) + (34:00 @4) 9.44 km (7:20 / km) +393m 6:04 / km
shoes: VJ Bold 2017

Night champs. Felt like having a cold the whole day, gave it a try anyway. Quickly felt, that it wasn't worth it and stopped after control 11.

Friday Mar 23, 2018 #

2 PM

Running 32:11 [2] 6.5 km (4:57 / km) +152m 4:26 / km
shoes: On Cloudflow

Thursday Mar 22, 2018 #

3 PM

Running warm up/down 5:01 [2] 1.03 km (4:52 / km) +5m 4:44 / km
shoes: inov8 X-talon 225

Orienteering 1:04:46 [2] 9.63 km (6:44 / km) +210m 6:04 / km
shoes: inov8 X-talon 225

Wiggertal Wintertraining


Running an easy pace, focusing on the technical part. One of the nicest forests around.

Running warm up/down 4:52 [2] 0.85 km (5:42 / km) +24m 4:59 / km
shoes: inov8 X-talon 225

8 PM

Strength 26:00 [4]

Floorball 30:00 [3]

Wednesday Mar 21, 2018 #

8 AM

Strength 20:00 [4]

5 PM

Cycling 18:00 [2] 7.4 km (24.7 kph)

6 PM

Running intervals 1:15:09 intensity: (54:09 @2) + (21:00 @5) 14.96 km (5:01 / km) +22m 4:59 / km
shoes: Adizero adios

400-600-800-1000-1200-1000-800-600-400.
9 PM

Cycling 20:00 [2] 7.4 km (22.2 kph)

Tuesday Mar 20, 2018 #

5 PM

Running 59:30 [2] 12.11 km (4:55 / km) +150m 4:38 / km
shoes: On Cloudflow

Monday Mar 19, 2018 #

12 PM

Running long 1:51:27 [2] 12.67 km (8:48 / km) +872m 6:33 / km

Stoltzekleiven/Fløyen

Strength 15:00 [4]

Sunday Mar 18, 2018 #

Note

Once again a great Bergen Sprint Camp with challenging courses all the way. Technically a nice weekend, physically it has been rather hard towards the end with 4 competitions within 40 hours.

The organisers introduced "Runners Choice" (new IOF-Sprint Format) at the night sprint and the final, not always easy to decide which of the three alternatives was the fastest one. Quite some analysis can be found here: http://events.worldofo.com/spas/index.php
11 AM

Orienteering race 48:02 intensity: (31:19 @2) + (16:43 @4) 7.55 km (6:21 / km) +42m 6:11 / km
shoes: Adizero adios

BSC Finale


Cool finish of Bergen Sprint Camp 2018. Tough B-Final with some good names in it. Lost the early lead with my route choice to #2, took the lead again with a better route choice to #7. Steps behind the leading couple until the hill to #16, where my batteries went empty.

Saturday Mar 17, 2018 #

10 AM

Orienteering race 55:56 intensity: (37:52 @2) + (18:04 @4) 8.82 km (6:20 / km) +373m 5:14 / km
shoes: Adizero adios

BSC Bysprint


Very satisfied technically and physically.
2 PM

Orienteering race 1:43:57 intensity: (35:00 @1) + (48:35 @2) + (20:22 @5) 11.79 km (8:49 / km) +472m 7:21 / km
shoes: Adizero adios

BSC UrbO Intervaller






This part of Bergen Sprint Camps is always the funniest (and toughest) one. Missing a few fast track sessions to really go all in here...

Friday Mar 16, 2018 #

12 PM

Orienteering 38:48 [2] 6.06 km (6:24 / km) +130m 5:47 / km
shoes: Adizero adios

BSC Trening


Some (slow) sprint intervals.
7 PM

Orienteering race 41:43 intensity: (25:22 @2) + (16:21 @4) 7.28 km (5:44 / km) +71m 5:28 / km
shoes: inov8 X-talon 225

BSC Nattsprint


Good race, just 1-2 small mistakes. Rather slippery on the icy parts without spikes...

Running warm up/down 7:02 [2] 1.16 km (6:05 / km) +33m 5:19 / km
shoes: inov8 X-talon 225

Cool down w/ McNulty.

Thursday Mar 15, 2018 #

2 PM

Orienteering 24:40 [2] 3.73 km (6:37 / km) +107m 5:47 / km
shoes: On Cloudflow

1. Neunbrunnen-OL


Marking controls on a small sprint map I made next to our door.

Wednesday Mar 14, 2018 #

9 AM

Strength 20:00 [4]

2 PM

Badminton 1:30:00 [3]

Tuesday Mar 13, 2018 #

4 PM

Running intervals 51:29 intensity: (9:29 @1) + (20:44 @2) + (9:50 @3) + (10:33 @4) + (53 @5) 10.31 km (5:00 / km) +211m 4:32 / km
ahr:144 max:178 shoes: On Cloudflow

10x30''/30'' - 2:30 break - 20x15''/15''.

Monday Mar 12, 2018 #

6 PM

Running 1:06:53 [2] 12.35 km (5:25 / km) +152m 5:06 / km
shoes: On Cloudflow

Strength 20:00 [4]

Sunday Mar 11, 2018 #

11 AM

Orienteering race 1:08:55 intensity: (32:55 @2) + (36:00 @4) 11.64 km (5:55 / km) +256m 5:20 / km
shoes: VJ Bold 2017

Herzogenbuchser OL


Middle. Basically good flow, losing twice one minute, though (and some smaller mistakes...).

Saturday Mar 10, 2018 #

11 AM

Orienteering 1:30:36 [2] 10.89 km (8:19 / km) +446m 6:54 / km
shoes: inov8 X-talon 225

Route choices. "Shadowing" one of the atlethes.
4 PM

Orienteering 25:22 [1] 2.15 km (11:49 / km) +153m 8:42 / km
shoes: inov8 X-talon 225

Collecting some controls. Very slowly.
7 PM

Orienteering race 1:10:55 intensity: (24:48 @2) + (46:07 @4) 12.11 km (5:51 / km) +217m 5:22 / km
shoes: VJ Bold 2017

Oberaargauer Nacht-OL


Night-o. Quite tired, quite unconcentrated.

Friday Mar 9, 2018 #

10 AM

Running warm up/down 28:13 [2] 4.8 km (5:53 / km) +60m 5:32 / km
shoes: Adizero adios

Running 18:57 [4] 5.32 km (3:34 / km) +2m 3:33 / km
shoes: Adizero adios

Pacemaker for Laura's 5k.

Running intervals 46:06 intensity: (30:06 @2) + (16:00 @5) 9.11 km (5:04 / km) +14m 5:01 / km
shoes: Adizero adios

10 seconds after leaving the track we coincidentally met Sämi who was going to run an intervall session. Of course it wasn't the wisest idea to join him spontaneously - but it was cool (and tough). 400-800-1600-800-400, stopped the second round after 400-800, that was enough for the morning.
7 PM

Orienteering 55:51 [2] 6.12 km (9:07 / km) +105m 8:24 / km
shoes: inov8 X-talon 225

Night-o. "Shadowing" one of the atlethes.

Thursday Mar 8, 2018 #

3 PM

Orienteering 1:19:56 [2] 9.09 km (8:48 / km) +411m 7:10 / km
shoes: inov8 X-talon 225

Relay-Starts (alone...)


Re-running a training I missed. Storm Burglind did quite some job in there, a lot of trees lying around. However, definitely one of the nicest forests close to Zürich.
8 PM

Strength 26:00 [4]

Floorball 30:00 [3]

Wednesday Mar 7, 2018 #

8 AM

Strength 20:00 [4]

5 PM

Running 1:09:51 [2] 11.04 km (6:20 / km) +393m 5:22 / km
shoes: On Cloudflow

including the famous 1000 step stairs.

Tuesday Mar 6, 2018 #

3 PM

Running 40:03 intensity: (36:15 @2) + (3:48 @4) 7.37 km (5:26 / km) +103m 5:05 / km
shoes: Adizero adios

Pacemaker training feat. Laura.

Monday Mar 5, 2018 #

6 PM

Running 1:00:04 [2] 10.3 km (5:50 / km) +209m 5:18 / km
shoes: On Cloudflow

Tough one, but seems like I survived the flu. Some sauna in between.

Sunday Mar 4, 2018 #

12 PM

Orienteering 1:34:08 intensity: (1:06:05 @2) + (28:03 @4) 16.22 km (5:48 / km) +132m 5:35 / km
shoes: On Cloudflow

Sprint-Intervals




5 PM

Cycling 25:19 [2] 5.45 km (12.9 kph) +148m

To the forest.

Orienteering 45:32 [2] 4.4 km (10:20 / km) +216m 8:18 / km
shoes: inov8 X-talon 225

Shadowing Laura.

Cycling 20:33 [1] 7.04 km (20.6 kph) +24m

Back home.
8 PM

Strength 15:00 [4]

Friday Mar 2, 2018 #

9 AM

XC-Skiing (Skiathlon) 2:04:12 [2] 27.51 km (4:31 / km) +449m 4:10 / km

Ending the xc-skiing season with a skiathlon (45' classic, 1:15 skating).

Thursday Mar 1, 2018 #

6 PM

XC-Skiing (Skating) 59:01 [2] 15.72 km (3:45 / km) +222m 3:30 / km

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