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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: errolpit

In the 31 days ending Aug 31, 2011:

activity # timemileskm+m
  Orienteering11 13:37:40 37.34(21:54) 60.09(13:36) 1673
  Running6 4:04:06 23.98(10:11) 38.59(6:20) 407
  stretching4 20:00
  Total21 18:01:46 61.32 98.68 2080
  [1-5]17 17:41:46
averages - weight:85.7kg

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Wednesday Aug 31, 2011 #

stretching 5:00 [0]

11 AM

Running 49:28 intensity: (23 @1) + (3:55 @2) + (26:07 @3) + (19:03 @4) 7.75 km (6:23 / km) +49m 6:11 / km
ahr:133 max:146 weight:85.7kg shoes: Nike Air Triax+11

Rüchi loops. Easy jogging

Tuesday Aug 30, 2011 #

stretching 5:00 [0]

10 AM

Running 30:56 intensity: (3:43 @2) + (7:14 @3) + (16:16 @4) + (3:43 @5) 5.3 km (5:50 / km) +93m 5:22 / km
ahr:141 max:157 shoes: Nike Air Triax+11

Forst loops: Morning jog at a good pace.

Sunday Aug 28, 2011 #

stretching 5:00 [0]

10 AM

Running (short) 39:52 intensity: (14 @1) + (2:02 @2) + (6:37 @3) + (30:39 @4) + (20 @5) 6.03 km (6:37 / km) +85m 6:10 / km
ahr:137 max:155 shoes: Nike Air Triax+11

Heimeholz. Easy morning jog

Friday Aug 26, 2011 #

5 PM

Running 50:12 intensity: (12 @1) + (6:09 @2) + (21:20 @3) + (22:31 @4) 7.74 km (6:29 / km) +60m 6:15 / km
ahr:135 max:148 shoes: Nike Air Triax+11

Wednesday Aug 24, 2011 #

11 AM

Running 39:54 intensity: (14 @1) + (2:44 @2) + (18:07 @3) + (18:49 @4) 6.16 km (6:29 / km) +85m 6:04 / km
ahr:133 max:149 shoes: Nike Air Triax+11

Heimeholz. Easy jogging

Tuesday Aug 23, 2011 #

Note
(rest day)

Monday Aug 22, 2011 #

Note
(rest day)

Sunday Aug 21, 2011 #

Note
(rest day)

Saturday Aug 20, 2011 #

7 AM

Orienteering race (middle distance) 47:32 intensity: (3:03 @1) + (16 @2) + (16:23 @3) + (27:28 @4) + (22 @5) 2.72 km (17:28 / km) +77m 15:18 / km
ahr:136 max:154 shoes: Falcon 3 (13)

WOC 2011 / O' Festival, Day6. Had a very early start time 7:51! More or less ok up to #8. 3-5 minutes lost at #1 and #5. Then big tim loss at #9. Lost map contact for a long time. It was rather a easy than a difficult control. Total mistakes 10-12 minutes.
Map: http://www.pic-upload.de/view-11132364/WOC-France2...

Friday Aug 19, 2011 #

10 AM

Orienteering race (middle distance) 53:06 intensity: (3:06 @1) + (25 @2) + (11:33 @3) + (36:47 @4) + (1:15 @5) ***** 4.08 km (13:00 / km)
ahr:138 max:156 shoes: Falcon 3 (13)

WOC 2011 / O' Festival, Day5. Had again a moderate race. I had already to show correct postion to Margrit Eggli before i reached my first control! Ok up to #3. Then before #4 i met Willi Streuli. He searched already 5 minutes the control. Then searched further 10 minutes together #4. Met also badly #5 Rest ok. Total mistake 15-17 minutes.
Map: http://www.pic-upload.de/view-11132353/WOC-France2...

Thursday Aug 18, 2011 #

11 AM

Orienteering (Long distance) 1:15:20 intensity: (2:59 @1) + (4:47 @2) + (19:56 @3) + (35:18 @4) + (12:20 @5) ***** 6.21 km (12:08 / km) +182m 10:35 / km
ahr:140 max:161 shoes: Falcon 3 (13)

WOC 2011 / O' Festival, Day4. Super weather conditions, hot temperatures. Same terrain as WOC long final men. Again very difficult terrain. Had a moderate race and first of all a bad start. 4-5 minutes lost at #1. Bad route to #3, 7 minutes error. Rest ok, but two crashes. First before #7 and second at the run in. Fortunately without injuries.
My best race up to now.
Map: http://www.pic-upload.de/view-11132345/WOC-France2...


Wednesday Aug 17, 2011 #

9 AM

Orienteering race (middle distance) 1:21:42 intensity: (5:42 @1) + (2:50 @2) + (22:23 @3) + (37:19 @4) + (13:28 @5) ***** 5.79 km (14:06 / km) +90m 13:05 / km
ahr:140 max:166 shoes: Falcon 3 (13)

WOC 2011 / O' Festival, Day3. Same type of terrain as yesterday. Good weather conditions. And again a lousy race. Had already some difficulties to find #2. 7 min lost. Then a colossal mistake to #4 ( together with Heinz Keller) We lost map contact and moved in all directions. We had difficulties to find our correct postion. More and more runners looked for the same control. Time lost about 23 minutes!!! Ok up to #7. Bad route to #8, 5 minutes lost.
Map: http://www.pic-upload.de/view-11132332/WOC-France2...

Monday Aug 15, 2011 #

10 AM

Orienteering race (Long distance) 1:41:47 intensity: (7:57 @1) + (5:25 @2) + (34:48 @3) + (46:29 @4) + (7:08 @5) ***** 6.71 km (15:10 / km) +225m 13:00 / km
ahr:137 max:157 shoes: Falcon 3 (13)

WOC 2011 / O' Festival, Day2. Heavy rain before the race. Better beginning than yesterday. Ok until #5. Here caught up by M. Moosberger. Followed Max to #6 but that was wrong. We lost map contact and a lot of time. ~12 minutes. Still with Max on the way. Further errors to #7, 5 min lost. Now again alone on the way. Ok up to #10. At #11 searched too deeply in the slope. 7 min error. Total about 25 minutes mistakes :-(((
Map: http://www.pic-upload.de/view-11132294/WOC-France2...

Sunday Aug 14, 2011 #

8 AM

Orienteering race (Long distance) 1:15:32 intensity: (3:50 @1) + (2:07 @2) + (25:34 @3) + (38:36 @4) + (5:25 @5) ***** 4.96 km (15:14 / km) +150m 13:14 / km
ahr:138 max:163 shoes: Falcon 3 (13)

WOC 2011 / O' Festival, Day1. Weather cloudy, some rain showers during my race. Very dark in the forest. Technically very demanding.(all days)Made three major mistakes. 1st at #1.Missed the correct path. 10 min lost.
2nd to #2, bad navigation, 7-8 min lost. 3rd at #7, bad route choic, lost map contact. 5-6 min lost. Total mistakes ~ 25 min. :-((
Map: http://www.pic-upload.de/view-11132110/WOC-France2...

Saturday Aug 13, 2011 #

Event: WOC 2011 + O'Festival Savoie Grand Revard
 

Tuesday Aug 9, 2011 #

stretching 5:00 [0]

12 PM

Running (short) 33:44 intensity: (17 @1) + (4:04 @2) + (16:20 @3) + (13:03 @4) 5.61 km (6:01 / km) +35m 5:50 / km
ahr:131 max:150 shoes: Nike Air Triax+11

Forst loops.

Saturday Aug 6, 2011 #

12 PM

Orienteering race 1:10:20 intensity: (16 @1) + (4:10 @2) + (7:30 @3) + (54:19 @4) + (4:05 @5) ***** 5.46 km (12:52 / km) +101m 11:47 / km
ahr:144 max:156 shoes: Falcon 3 (13)

SOW 2011, Day6 - The hard rock day, with map Foppa. Nice weather again. Very difficult and rocky terrain. Bad route choice to control #1 (over the paths)3 min. lost. Ok up to control #4. Bad route to control #5, lost the direction and came too far to the left of the control. (3 min) Ok until control #13. Then about 4 minutes search action in the post area at control #14. Bad route to control #15, 2 minutes lost. Total about 12 minutes of mistakes.

Friday Aug 5, 2011 #

10 AM

Orienteering race 57:05 intensity: (16 @1) + (4:28 @2) + (10:26 @3) + (37:51 @4) + (4:04 @5) **** 5.65 km (10:06 / km) +118m 9:09 / km
ahr:140 max:157 shoes: Falcon 3 (13)

SOW 2011, Day5 - The deceptive day, with map Nagens, 2200 m above sea level. Nice terrain. My best race, but nevertheless not without major mistakes. Lost about 6 minutes at controls #4 and #5 (bad route too control #5)

Thursday Aug 4, 2011 #

Orienteering 1:02:09 [4] **** 4.0 km (15:32 / km) +200m 12:26 / km
ahr:148 max:156 shoes: Falcon 3 (13)

SOW 2011, Day4 - The varied day, Plaun. Another moderate race. Lost about 10 minutes at controls #4+5.

Wednesday Aug 3, 2011 #

Note
(rest day)

Tuesday Aug 2, 2011 #

10 AM

Orienteering race 1:17:39 intensity: (4:39 @1) + (2:33 @2) + (14:25 @3) + (53:08 @4) + (2:54 @5) ***** 5.85 km (13:16 / km) +192m 11:24 / km
ahr:140 max:157 shoes: Falcon 3 (13)

SOW 2011, Day3 - The ice cold day, with map Vorab. 2600 m above sea level. Should be the highlight of the Swiss O Week, but not for me. Had another bad race. More or less ok until control #7. (4 min. error) Then lost map contact to control #8 and missed it completely. (16 min)

Monday Aug 1, 2011 #

11 AM

Orienteering race (Long distance) 1:55:28 intensity: (2:25 @1) + (9:10 @2) + (13:48 @3) + (1:10:05 @4) + (20:00 @5) **** 8.65 km (13:20 / km) +338m 11:10 / km
ahr:143 max:166 shoes: Falcon 3 (13)

SOW 2011, Day2 - The panoramic day. Grap Sogn Gion, altitude over 2200 m. Had a very bad race. Had no problems to control #1. Then very bad route choice to control #2. Came much too deeply in the slope and searched for a long time in the wrong rocky terrain. Time lost about 25 minutes. Another big mistake to control #3, further 12-14 minutes lost. The rest was not much better..

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