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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: errolpit

In the 31 days ending Jul 31, 2011:

activity # timemileskm+m
  Orienteering9 9:11:10 24.25(22:44) 39.02(14:07) 1316
  Running10 7:50:45 44.29(10:38) 71.28(6:36) 891
  stretching9 50:00
  Total28 17:51:55 68.54 110.31 2207
  [1-5]20 17:06:55
averages - weight:85.2kg

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Sunday Jul 31, 2011 #

12 PM

Orienteering race 1:11:18 intensity: (23 @1) + (2:51 @2) + (1:59 @3) + (14:10 @4) + (51:55 @5) ***** 5.9 km (12:05 / km) +404m 9:00 / km
ahr:154 max:171 shoes: Falcon 3 (13)

SOW 2011, Day1 - The legendary day, near Laax, with map La Mutta. Hot temperatures. Had a bad start to the Swiss O Week. Picked up a wrong map (H60) from my box. Noticed it only at control #1. Back to the start to get the correct map H65. Lost 8 minutes for that nonsense. Physically already within the red range! Further 6 minutes time lost to controls #2 +#4. Rest more or less ok in this difficult terrain.

Saturday Jul 30, 2011 #

Event: Swiss O Week
 

Orienteering 1:30:00 [3] **** 3.0 km (30:00 / km) +150m 24:00 / km
shoes: Falcon 3 (13)

SOW 2011, O-training, Lag la Cresta

Friday Jul 29, 2011 #

stretching 10:00 [0]

11 AM

Running (long) 1:00:09 intensity: (15 @1) + (7:20 @2) + (51:15 @3) + (1:19 @4) 8.57 km (7:01 / km) +82m 6:42 / km
ahr:125 max:138 shoes: Nike Air Triax+11

Forst loops. Easy morning jog with Magi

Wednesday Jul 27, 2011 #

stretching 5:00 [0]

10 AM

Running 45:59 intensity: (14 @1) + (3:46 @2) + (16:11 @3) + (25:48 @4) 7.18 km (6:25 / km) +123m 5:54 / km
ahr:135 max:148 shoes: Nike Air Triax+11

Steppberg loops. Easy run at about 75-85%

Tuesday Jul 26, 2011 #

stretching 5:00 [0]

12 PM

Running (long) 55:52 intensity: (22 @1) + (6:00 @2) + (24:19 @3) + (25:11 @4) 8.51 km (6:34 / km) +65m 6:20 / km
ahr:133 max:145 shoes: Nike Air Triax+11

Forst loops. Easy run at about 70-80%

Sunday Jul 24, 2011 #

stretching 5:00 [0]

8 AM

Running 53:28 intensity: (2:32 @1) + (7:40 @2) + (27:57 @3) + (15:19 @4) 7.9 km (6:46 / km) +180m 6:05 / km
ahr:129 max:151 shoes: Nike Air Triax+11

Steppberg loops. Easy morning jog. Cool weather now.

Friday Jul 22, 2011 #

3 PM

Running 46:31 intensity: (42 @1) + (3:55 @2) + (41:54 @3) 6.43 km (7:14 / km) +73m 6:51 / km
ahr:126 max:134 shoes: Nike Vomero 3

Easy jogging with Magi

Wednesday Jul 20, 2011 #

stretching 5:00 [0]

9 AM

Running 33:24 intensity: (9 @1) + (1:51 @2) + (14:37 @3) + (16:47 @4) 5.3 km (6:18 / km) +14m 6:13 / km
ahr:134 max:149 shoes: Nike Vomero 3

Near Graz-Schwarzlsee, easy morning jog.

Saturday Jul 16, 2011 #

10 AM

Orienteering race 50:26 intensity: (2:27 @1) + (15:30 @2) + (19:05 @3) + (13:24 @4) **** 5.03 km (10:01 / km) +117m 8:59 / km
ahr:125 max:149 shoes: Falcon 4 (13)

6 days of Austria - 6th stage near Witzelsberg. Chase-start. Very challenging area. Nice weather. Had a moderate race. Made already a big error at control#1. Without problems to the control area. Then lost map contact and moved up and down. Time lost here about 7 minutes. OK up to control#8. 2nd major mistake at control#9, 2 minutes lost. Rest ok.

Friday Jul 15, 2011 #

11 AM

Orienteering race 42:36 intensity: (17 @1) + (3:44 @2) + (3:52 @3) + (30:25 @4) + (4:18 @5) **** 4.52 km (9:25 / km) +100m 8:29 / km
ahr:144 max:157 shoes: Falcon 4 (13)

6 days of Austria - 5th stage near Bad Fischau, very nice terrain,many tracks and good runnability. Rain during the race. Had a good start. Without problems up to control#6. Here I was caught up by R. Eggli. Up to control#10 ok. Then a big mistake to control#11, loosing about 3 minutes. ...Roland was the malefactor. Rest ok. For the last three controls i could not follow Roland.

Thursday Jul 14, 2011 #

10 AM

Orienteering race 59:34 intensity: (8:37 @2) + (22:00 @3) + (26:10 @4) + (2:47 @5) **** 4.71 km (12:39 / km) +190m 10:31 / km
ahr:145 max:159 shoes: Falcon 4 (13)

6 days of Austria 2011 - 4th stage near Grimmenstein. Terrain steep with rocky slopes.Physically very demanding course. Had a moderate race. Ok up to control #5. To control #6 slightly too far to the left of the control. To control #8 stayed too long in the slopes. (1.5 min lost) Then missed control #10, i searched too far above. 2 min lost. Also bad route to control #11, 2 min error. Rest ok. Total mistakes about 8 minutes.

Tuesday Jul 12, 2011 #

10 AM

Orienteering race 33:34 intensity: (11 @1) + (2:18 @2) + (1:59 @3) + (20:26 @4) + (8:40 @5) **** 4.07 km (8:15 / km) +15m 8:06 / km
ahr:147 max:161 shoes: Falcon 4 (13)

6 days of Austria 2011, 3rd stage near Wr.Neustadt, 1st part on a forest, 2nd part on a military practice area with many holes and ruins. Had again a quite good race. Was somewhat too carefully on the way to the first 3-4 controls. (about 2min lost) Second part ok, without major mistakes. Total error max. 3 minutes.

Monday Jul 11, 2011 #

10 AM

Orienteering race 46:35 intensity: (1:10 @1) + (3:54 @2) + (5:27 @3) + (32:11 @4) + (3:53 @5) **** 4.0 km (11:39 / km) +90m 10:28 / km
ahr:141 max:159 shoes: Falcon 4 (13)

6 days of Austria - 2nd stage in St. Corona, long distance. Alpine terrain between 1250m and 1500m height. Weather cloudy and pleasent temperatures. I had a good race. Made some smaller mistakes to #1+3 (3' lost) and to #8+11 (2' lost) Total about 5-7 min errors. The winner and second from the first stage were classified behind me. :-))

Sunday Jul 10, 2011 #

Event: 6 Days of Austria
 
2 PM

Orienteering race 1:07:07 intensity: (8 @1) + (6:26 @2) + (2:22 @3) + (31:31 @4) + (26:40 @5) **** 4.78 km (14:03 / km) +150m 12:09 / km
ahr:149 max:162 shoes: Falcon 3 (13)

6 days of Austria - 1st stage, near Aspang-Market. Terrain with very steep slopes. Hot temperatures. First part of the race with map scale 1:7500. Second part with the backside of the map and scale 1:4000. I had a bad race. Made too many mistakes. Scale was somewhat unusual. Ran mostly too far. Total mistakes about 17 minutes :-((

Saturday Jul 9, 2011 #

Orienteering 1:30:00 [2] *** 3.0 km (30:00 / km) +100m 25:43 / km
shoes: Falcon 3 (13)

O-training with map 'Hohe Wand'

Friday Jul 8, 2011 #

Note

Travel day to 6 days of Austria

Wednesday Jul 6, 2011 #

stretching 5:00 [0]

10 AM

Running 44:18 intensity: (5 @1) + (5:06 @2) + (15:56 @3) + (23:11 @4) 6.97 km (6:21 / km) +91m 5:58 / km
ahr:135 max:150 weight:85.2kg shoes: Nike Air Triax+11

Forst loops. Morning jog

Tuesday Jul 5, 2011 #

stretching 5:00 [1]

11 AM

Running 35:01 intensity: (30 @1) + (4:18 @2) + (13:04 @3) + (17:05 @4) + (4 @5) 5.49 km (6:23 / km) +71m 6:00 / km
ahr:135 max:153 shoes: Nike Air Triax+11

Forst loops. Morning jog, easy pace

Monday Jul 4, 2011 #

stretching 5:00 [0]

11 AM

Running 52:44 intensity: (12 @1) + (2:23 @2) + (10:56 @3) + (18:57 @4) + (20:16 @5) 8.71 km (6:03 / km) +95m 5:45 / km
ahr:145 max:163 shoes: Nike Air Triax+11

Forst loops. Morning jog at a good pace. Avg HR 84%

Friday Jul 1, 2011 #

stretching 5:00 [0]

2 PM

Running 43:19 intensity: (16 @1) + (5:13 @2) + (33:43 @3) + (4:07 @4) 6.24 km (6:56 / km) +97m 6:26 / km
ahr:127 max:141 shoes: Nike Air Triax+11

Forst loops. Easy jogging with Magi

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