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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  walking3 9:00:00
  Running11 6:42:00 33.93 54.61 1144
  kayaking etc1 2:30:00
  orienteering2 2:02:45 9.18(13:22) 14.77(8:19) 502
  riding1 1:00:00
  Strength2 50:00
  stretch/yoga1 10:00
  Total18 22:14:45 43.11 69.39 1646
  [1-5]14 15:42:44
averages - sleep:7

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Wednesday Sep 30, 2015 #

Running 35:00 [3]

Lunchtime run (without a watch).

Friday Sep 25, 2015 #

walking 3:30:00 [1]

Glacier field trip, Findelengletscher. Another incredible day!!!! Pretty knackered ba the end.

Thursday Sep 24, 2015 #

walking 2:30:00 [1]

Glacier field trip, Gornergletscher, all day under the watch of the Matterhorn. Spectacular and fascinating!

Tuesday Sep 22, 2015 #

5 PM

Running 48:51 intensity: (38 @0) + (3:43 @1) + (4:42 @2) + (10:31 @3) + (26:45 @4) + (2:32 @5) 6.14 km (7:58 / km) +133m 7:11 / km
ahr:150 max:186

Terrain running Hönggerberg

Monday Sep 21, 2015 #

Note
slept:7.0 (rest day)

lazy training-wise / productive otherwise

Sunday Sep 20, 2015 #

11 AM

orienteering race 1:17:45 intensity: (5 @2) + (16 @3) + (1:12:57 @4) + (4:27 @5) 9.35 km (8:19 / km) +334m 7:03 / km
ahr:165 max:176

NOL Long, San Bernadino Pass. Awesome terrain up above the tree line, but quite tricky with lots of knolls, cliffs and marshy bits. Sunshine and some fresh snow on the mountain tops, breathtaking for more than one reason.
Technically very happy with my run, always made a plan and visualised what was coming up, was in control and kept my mind on track by reminding myself to check the map again and look ahead. Physically obviously totally underdone but I tried hard.
I don't know where my orienteering ambitions lie at the moment, but enjoying days like today is the main one.
MAP & GPS
RESULTS

Running warm up/down 10:00 [4]

Saturday Sep 19, 2015 #

Event: 6. Nationaler OL WR-Event Mitteldistanz / 7. Nationaler OL Langdistanz
 
3 PM

Running warm up/down 17:03 intensity: (9 @0) + (1:32 @1) + (5:00 @2) + (1:49 @3) + (7:16 @4) + (1:17 @5) 2.0 km (8:32 / km) +147m 6:14 / km
ahr:152 max:178

orienteering race 45:00 intensity: (17 @2) + (1:35 @3) + (30:02 @4) + (13:06 @5) 5.42 km (8:18 / km) +168m 7:11 / km
ahr:164 max:177

NOL Middle, San Bernadino.
Bit of a shocker. Physically not expecting much considering I haven't done anything I could call training in more than a month.. but disappointed to make two quite big errors (one being really stupid).
Had one leg almost exactly the same as in the JWOC relay 10 years ago, and stuffed it up this time!
MAP&GPS
RESULTS

Wednesday Sep 16, 2015 #

7 AM

Running 39:00 intensity: (2:00 @1) + (12:00 @2) + (11:00 @3) + (12:00 @4) + (2:00 @5) 6.29 km (6:12 / km) +139m 5:35 / km
shoes: Adistar esm purple

Fartlek

Tuesday Sep 15, 2015 #

7 AM

Running 44:00 intensity: (10:00 @2) + (19:00 @3) + (15:00 @4) 6.01 km (7:19 / km) +275m 5:58 / km
shoes: Nike Lunarglide Pink

Friday Sep 11, 2015 #

5 PM

Running 33:37 intensity: (1 @0) + (4:59 @1) + (9:37 @2) + (13:55 @3) + (5:05 @4) 5.39 km (6:14 / km)
ahr:141 max:155 shoes: Adistar esm purple

Wednesday Sep 9, 2015 #

Strength 20:00 [0]

6 PM

Running 42:22 intensity: (6:20 @1) + (11:57 @2) + (8:25 @3) + (15:04 @4) + (36 @5) 6.91 km (6:08 / km) +25m 6:02 / km
ahr:145 max:174 shoes: Nike Lunarglide Pink

Monday Sep 7, 2015 #

stretch/yoga 10:00 [0]
(rest day)

Sunday Sep 6, 2015 #

3 PM

Running 1:02:17 intensity: (35 @0) + (13:02 @1) + (19:51 @2) + (18:48 @3) + (10:01 @4) 10.0 km (6:14 / km) +279m 5:28 / km
ahr:139 max:156 shoes: Adistar esm purple

Saturday Sep 5, 2015 #

9 AM

Running 38:49 intensity: (9 @0) + (3:49 @1) + (10:09 @2) + (7:00 @3) + (6:17 @4) + (11:25 @5) 6.63 km (5:52 / km) +100m 5:27 / km
ahr:153 max:185 shoes: Nike Lunarglide Pink

Around Lake Bled.

Thursday Sep 3, 2015 #

walking 3:00:00 [0]

Wednesday Sep 2, 2015 #

riding 1:00:00 [1]

Strength 30:00 [0]

SUP

Tuesday Sep 1, 2015 #

kayaking etc 2:30:00 [0]

8 AM

Running 31:01 intensity: (29 @0) + (2:22 @1) + (5:55 @2) + (7:11 @3) + (14:20 @4) + (44 @5) 5.26 km (5:54 / km) +46m 5:39 / km
ahr:149 max:172

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