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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Jan 29, 2017:

activity # timemileskm+m
  Skiing - XC2 2:52:56 12.61(13:43) 20.29(8:31) 185
  Running4 2:45:14 14.97(11:02) 24.09(6:52) 541
  orienteering1 1:10:45 5.17(13:41) 8.32(8:30) 326
  stretch/yoga3 1:00:00
  walking1 1:00:00
  water running1 30:00
  Strength1 30:00
  riding1 15:00
  running drills/plyo1 8:00
  Total11 10:11:55 32.75 52.7 1052
  [1-5]8 7:41:09
averages - sleep:6

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MoTuWeThFrSaSu

Sunday Jan 29, 2017 #

stretch/yoga 15:00 [0]

riding 15:00 [1]

11 AM

Running 1:23:00 intensity: (30:19 @1) + (38:02 @2) + (14:39 @3) 11.69 km (7:06 / km) +352m 6:10 / km
ahr:133 max:148 slept:6.0 shoes: Adistar esm purple

long jog, feeling kinda tired but loving how +4 degrees and sun is tshirt running weather!
R. knee a little bit achey occasionally.

Saturday Jan 28, 2017 #

12 PM

Skiing - XC (skating) 1:41:33 intensity: (43 @0) + (27:54 @1) + (40:30 @2) + (31:21 @3) + (1:05 @4) 10.39 km (9:47 / km) +107m 9:18 / km
ahr:134 max:153 slept:6.0

Another attempt at skating with Tobias in Rothenthurm.
Tobias picked it up pretty well and I was still completely hopeless wobbling about like a drunk penguin. There was a little bit of progress but still haven't got it, much frustration. Think I'll go back to classic..
C • Drunk penguin! 2

stretch/yoga 30:00 [0]

Friday Jan 27, 2017 #

6 AM

stretch/yoga 15:00 [0]

11 AM

Running 30:36 intensity: (4:30 @1) + (11:20 @2) + (11:41 @3) + (3:05 @4) 4.93 km (6:13 / km) +58m 5:52 / km
ahr:140 max:157

A little lunch run to celebrate the return of sunshine to the lowlands!
7 PM

orienteering 1:10:45 intensity: (5:45 @1) + (3:22 @2) + (12:11 @3) + (44:13 @4) + (5:14 @5) 8.32 km (8:30 / km) +326m 7:06 / km
ahr:155 max:175

OLG night training in my local forest, Loliwald. A number of little loops, some races, pairs, etc. Definitely felt that I haven't really been doing intensive training, especially on the hills.
Thanks to Christoph who organises these cool trainings for our club!

Running 24:38 intensity: (10:53 @1) + (11:04 @2) + (2:32 @3) + (9 @4) 2.79 km (8:50 / km) +41m 8:14 / km
ahr:133 max:152

collecting some controls and jog home. Just felt knee a tiny bit in the last 10mins.

Thursday Jan 26, 2017 #

Note

failed to go to ASVZ interval training

Wednesday Jan 25, 2017 #

walking 1:00:00 [0]

Marvelous day snowshoeing around in the sun helping with snow measurements. -15 degrees in the morning tho!
4 PM

Skiing - XC 1:11:23 intensity: (3 @0) + (18:38 @1) + (27:42 @2) + (22:47 @3) + (2:13 @4) 9.9 km (7:13 / km) +78m 6:56 / km
ahr:136 max:154

Classic at Schwedentritt, just as it was getting dark. Tried to focus on better technique and trusting to glide on one foot at a time and skiing a bit out of the tracks. Mastered a downhill which had 5/5 crash rate till now :) I think the skating attempt on the weekend helped me.

Tuesday Jan 24, 2017 #

11 AM

Running 27:00 intensity: (7:00 @1) + (12:00 @2) + (5:00 @3) + (3:00 @4) 4.69 km (5:46 / km) +90m 5:15 / km
shoes: Nike Lunarglide Pink

running drills/plyo 8:00 [3]

8 PM

water running 30:00 intensity: (5:00 @1) + (12:00 @2) + (13:00 @3)

Monday Jan 23, 2017 #

Note

M: 40 pool run + TSV Hallentraining
T: 40 run w short efforts
W: 90 XC Ski (+ field work, snow hiking)
T: ASVZ 3x' hill
F: OLG night O
S: 90 XC Ski
S: 80 run

Strength 30:00 [0]

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