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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: errolpit

In the 31 days ending Dec 31, 2014:

activity # timemileskm+m
  Orienteering5 4:25:15 16.92(15:41) 27.23(9:44) 151
  Strength9 4:20:00
  Indoor cycling8 3:35:35 64.19 103.3 10
  Hiking1 3:35:00 8.93(24:05) 14.37(14:58) 566
  Running4 3:01:59 16.71(10:54) 26.89(6:46) 324
  Flexibilität, Koordination 9 2:15:00
  Treadmill3 1:03:17 6.56(9:39) 10.55(6:00)
  stretching2 10:00
  Total30 22:26:06 113.3 182.34 1051
  [1-5]28 22:16:06
averages - weight:86.2kg

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MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Tuesday Dec 30, 2014 #

10 AM

Orienteering race 56:00 [4] *** 5.79 km (9:40 / km) +34m 9:24 / km
shoes: VJ Integrator1

Sylvester 5 days, day 5, near Leopoldsburg Heppen. Sunny day. That was not my preferred terrain. Too many green areas. Ok up to #3. At #4, 3 min. search action. Blackout to #6, 90° mistake, lost 8-9 minutes and all Motivation... another mistake to #7 cost me 3-4 min. now i jogged back to the finish and skipped the last two controls... :-(((

Total OL this year: 54
Overall since the start in year 2002: 604

Monday Dec 29, 2014 #

11 AM

Orienteering race 49:38 [4] *** 5.28 km (9:24 / km) +38m 9:05 / km
shoes: VJ Integrator1

Sylvester 5 days, day 4, in Lanaken Gellik near Maastricht. Sunny weather, Terrain snow covered.Again some search actions at controls #2,6,10 and 11. Total mistakes 5-6 minutes

Sunday Dec 28, 2014 #

10 AM

Orienteering race 52:17 [4] *** 5.29 km (9:53 / km) +27m 9:38 / km
shoes: VJ Integrator1

Sylvester 5 days, day 3, Ham Oostham near Leopoldsburg. Nice Terrain, nice course, superb weather, minus 4°C, Terrain snow covered. Paths icy.
Had a moderate race. Some search actions at controls #1-3, Bad route to control #7. Total mistakes 6-7 minutes

Saturday Dec 27, 2014 #

10 AM

Orienteering race 56:02 [4] *** 5.34 km (10:29 / km) +26m 10:14 / km
shoes: VJ Integrator1

Sylvester 5 days, day 2, in Kasterlee Lichtaart near Herentals. Nice Terrain, nice course,very bad weather. Heavy snowfall in the early morning. Rain during the race, all paths with ankle-deep water, temp. + 1 ° C. I had problems to read the map. My race was better than yesterday.
No Major mistakes. I had some problems to find the start triangle on the map. The only search action at control #19. (displaced eye lenses, reading glasses were dirty,unable to read the map) Lost about 2-3 min. Total mistakes about 4-5 minutes.
C • weather 1

Friday Dec 26, 2014 #

Event: Sylvester 5-days 2014: WRE
 
11 AM

Orienteering race 51:18 [4] *** 5.53 km (9:17 / km) +26m 9:04 / km
shoes: VJ Integrator1

Sylvester 5 days, day 1, in Vlierden near Eindhoven, NL. Nice Terrain, nice course, nice weather, but a bad race for me. One Major mistake to control #7, took a wrong path, lost at least 6-7 minutes. Some suboptimale route choices. total 8-9 min. mistakes

Thursday Dec 25, 2014 #

Note

Travel day to Belgium, Sylvester 5 days

Wednesday Dec 24, 2014 #

stretching 5:00 [0]

12 PM

Running (short) 33:27 intensity: (1:01 @1) + (5:01 @2) + (5:19 @3) + (18:56 @4) + (3:10 @5) 5.11 km (6:33 / km) +81m 6:04 / km
ahr:141 max:156 weight:86.1kg shoes: Nike Pegasus 27 GTX

Forst Loops

MERRY CHRISTMAS AND HAPPY NEW YEAR
weihnachtsgeschenke-smilies-0001.gif von 123gif.de

Tuesday Dec 23, 2014 #

10 AM

Hiking (with W. Jäggi) 3:35:00 [2] 14.37 km (14:58 / km) +566m 12:30 / km

Rheinfelden - Sunnenberg - Zeiningen - Chrisiberg - Mumpf. Wonderful day, cold in the valley, warm on the heights, super panoramic view.

Friday Dec 19, 2014 #

10 AM

Running 50:33 intensity: (3:14 @1) + (16:33 @2) + (10:41 @3) + (19:23 @4) + (42 @5) 7.35 km (6:53 / km) +82m 6:31 / km
ahr:134 max:154 shoes: Nike Pegasus 27 GTX

Forst Loops. Easy jog with Magi. Nice weather + 11°C

Thursday Dec 18, 2014 #

Strength (Machines) 20:00 [1]

Flexibilität, Koordination 15:00 [1]

4 PM

Treadmill 24:12 intensity: (1:29 @1) + (7:48 @2) + (9:12 @3) + (5:43 @4) 4.0 km (6:03 / km)
ahr:133 max:150 weight:86.1kg shoes: Nike Vomero 3

a beastly weather, rain, rain, rain and a very dark day, just right for a workout indoors.

Wednesday Dec 17, 2014 #

Strength (Machines) 30:00 [1]

Flexibilität, Koordination 15:00 [1]

4 PM

Indoor cycling 30:01 intensity: (17:28 @1) + (6:31 @2) + (4:45 @3) + (1:17 @4) 15.9 km (1:53 / km)
ahr:118 max:142

Monday Dec 15, 2014 #

Strength 30:00 [1]

Flexibilität, Koordination 15:00 [1]

12 PM

Indoor cycling 40:01 intensity: (25:30 @1) + (12:30 @2) + (2:01 @3) 20.6 km (1:57 / km)
ahr:115 max:139

Friday Dec 12, 2014 #

Strength 30:00 [1]

Flexibilität, Koordination 15:00 [1]

9 AM

Running 38:20 intensity: (50 @1) + (4:20 @2) + (24:30 @3) + (8:19 @4) + (21 @5) 5.63 km (6:49 / km) +49m 6:32 / km
ahr:134 max:153 shoes: Nike Pegasus 27 GTX

Forst Loops. Short jog with Magi. what a morning, no clouds in the sky.
1 PM

Indoor cycling 20:01 intensity: (4:26 @1) + (9:55 @2) + (5:40 @3) 10.8 km (1:51 / km) +10m 1:51 / km
ahr:125 max:139

Wednesday Dec 10, 2014 #

Strength 30:00 [1]

Flexibilität, Koordination 15:00 [1]

11 AM

Indoor cycling 20:01 intensity: (7:25 @1) + (6:21 @2) + (3:44 @3) + (2:31 @4) 10.9 km (1:50 / km)
ahr:125 max:149

Treadmill 19:03 intensity: (4 @1) + (37 @2) + (2:22 @3) + (15:53 @4) + (7 @5) 3.0 km (6:21 / km)
ahr:143 max:152 weight:86.5kg shoes: Nike Air Triax+11

Monday Dec 8, 2014 #

Strength (Machines) 30:00 [2]

Flexibilität, Koordination 15:00 [2]

11 AM

Treadmill 20:02 intensity: (1:06 @1) + (25 @2) + (1:35 @3) + (8:16 @4) + (8:40 @5) 3.55 km (5:39 / km)
ahr:147 max:166 shoes: Nike Vomero 3

Indoor cycling warm up/down (before Strength workout) 9:49 intensity: (9:25 @1) + (24 @2)
ahr:108 max:123

Friday Dec 5, 2014 #

Strength (Machines) 30:00 [2]

Flexibilität, Koordination 15:00 [2]

12 PM

Indoor cycling 30:00 intensity: (4:26 @1) + (13:51 @2) + (9:47 @3) + (1:56 @4) 15.6 km (1:55 / km)
ahr:127 max:148

Wednesday Dec 3, 2014 #

Strength (Machines) 30:00 [2]

Flexibilität, Koordination 15:00 [2]

1 PM

Indoor cycling warm up/down (w) 5:41 [1]
ahr:101 max:109

Indoor cycling 30:00 intensity: (20:10 @1) + (8:57 @2) + (53 @3) 15.4 km (1:57 / km)
ahr:115 max:134

Tuesday Dec 2, 2014 #

stretching 5:00 [0]

1 PM

Running (long) 59:39 intensity: (46 @1) + (1:59 @2) + (8:08 @3) + (16:22 @4) + (32:24 @5) 8.8 km (6:47 / km) +112m 6:22 / km
ahr:149 max:163 shoes: Nike Pegasus 27 GTX

Forst Loops. Wet and gray day

Monday Dec 1, 2014 #

Strength (Machines) 30:00 [2]

Flexibilität, Koordination 15:00 [2]

9 PM

Indoor cycling 30:01 intensity: (3:05 @1) + (3:07 @2) + (8:30 @3) + (4:10 @4) + (11:09 @5) 14.1 km (2:08 / km)
ahr:140 max:162

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