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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PVA

In the 7 days ending Dec 7, 2014:

activity # timemileskm+m
  Orienteering3 3:18:56 15.47 24.9 706
  Running2 1:41:39 10.98(9:15) 17.68(5:45) 128
  Badminton1 1:14:15
  Fitness Training1 45:00
  Strength1 26:00
  Total7 7:25:50 26.45 42.58 834
  [1-5]7 7:14:44

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MoTuWeThFrSaSu

Sunday Dec 7, 2014 #

11 AM

Orienteering race 42:27 intensity: (57 @0) + (14:46 @1) + (8:37 @2) + (3:30 @3) + (53 @4) + (13:44 @5) 5.84 km (7:16 / km) +59m 6:55 / km
ahr:146 max:195

Sprint-Tournament with a Qualification, therefrom selected heats of 8 runners, which finally ran quarter- semi- and final against each other.

Came back from the quali with 6th fastest time, just behind all the fast Swiss guys Fabian H., Andreas R., Martin H., Florian H. and Raphael H. (lost one minute to the winner)


Orienteering race 18:09 intensity: (1:45 @0) + (7:18 @1) + (2:18 @2) + (15 @3) + (42 @4) + (5:51 @5) 2.47 km (7:21 / km) +11m 7:11 / km
ahr:140 max:192

Quarterfinal against Andreas. Lost 30 seconds, no big surprise...


Orienteering race 19:40 intensity: (1 @0) + (3:43 @1) + (6:03 @2) + (2:30 @3) + (24 @4) + (6:59 @5) 2.75 km (7:09 / km) +13m 6:59 / km
ahr:156 max:195

Semifinal against Imanuel Berger, won it by approx. 20 seconds (and he skiped # 6)

Orienteering race 12:11 intensity: (1 @0) + (1:18 @1) + (2:20 @2) + (29 @3) + (1:02 @4) + (7:01 @5) 2.19 km (5:34 / km) +7m 5:29 / km
ahr:167 max:190

"Final" duel to fix places 5 and 6, Raphael was faster and my legs quite dead, but it was much fun to do some faster trainings after quite a while.

Saturday Dec 6, 2014 #

2 PM

Orienteering race 1:02:32 intensity: (5:47 @0) + (9:06 @1) + (3:52 @2) + (20:03 @3) + (8:39 @4) + (15:05 @5) 8.05 km (7:46 / km) +431m 6:08 / km
ahr:152 max:188

Santa-O. 3rd with my young team mate, she had some big troubles at one control. Wouldn't be a problem, if it would not have been my brother who won the whole thing :D

Orienteering 33:57 intensity: (50 @1) + (12:12 @2) + (18:04 @3) + (2:51 @4) 3.6 km (9:26 / km) +185m 7:30 / km
ahr:154 max:175

Collecting controls, then some delicous Fondue

Friday Dec 5, 2014 #

1 PM

Badminton 1:14:15 intensity: (2:21 @0) + (6:13 @1) + (28:22 @2) + (35:08 @3) + (2:08 @4) + (3 @5)
ahr:146 max:178

Thursday Dec 4, 2014 #

8 PM

Orienteering warm up/down 10:00 [4]

Indoor-O

Strength 26:00 [4]

Wednesday Dec 3, 2014 #

3 PM

Running 52:50 intensity: (14 @0) + (33:33 @1) + (19:01 @2) + (2 @3) 8.43 km (6:16 / km)
ahr:128 max:150

Tuesday Dec 2, 2014 #

8 AM

Running 48:49 intensity: (42 @1) + (11:20 @2) + (33:00 @3) + (3:13 @4) + (34 @5) 9.25 km (5:17 / km) +128m 4:56 / km
ahr:155 max:181

5 PM

Fitness Training 45:00 [3]

A mix of running, strenght and other stuff, don't actually do those regulary, it was just a one time action together with Laura and her sister ;)

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