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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikee

In the 10 days ending Aug 7, 2011:

activity # timemileskm+mload
  Orienteering8 7:09:39 32.65(13:09) 52.55(8:11) 20561585.7
  Running6 1:10:40 8.08(8:45) 13.0(5:26) 100162.0
  Bike1 40:00 3.73(5.6/h) 6.0(9.0/h)8.0
  Total9 9:00:19 44.46(12:09) 71.55(7:33) 21561755.7
  [1-5]8 8:20:19

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Saturday Aug 6, 2011 #

11 AM

Orienteering race 49:06 intensity: (21 @1) + (11 @2) + (8:37 @3) + (39:57 @4) ***** 6.38 km (7:42 / km) +171m 6:47 / km
ahr:163 max:174 shoes: VJ Integrator 11

SOW - Stage 6
Wow, what a final stage! Tricky and technical terrain, smooth in the beginning and more "Flimserwald" style towards the end. A lot of fun!
Good race, some mini wobbles in the beginning and a stupid mistake on an easy control.

Running warm up/down 15:00 [3] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: VJ Integrator 11

Hurrying up to the start.

Friday Aug 5, 2011 #

9 AM

Orienteering race 1:03:03 intensity: (21 @1) + (5:02 @2) + (22:46 @3) + (34:54 @4) **** 8.48 km (7:26 / km) +236m 6:32 / km
ahr:153 max:171 shoes: VJ Integrator 09

SOW - Stage 5
Aaaah, here it is: 6' mistake on one control. This should have been my stage, good runnability but still technically challenging. But apparently I was not ready for the challenge and made a parallel mistake to #12. Tricky to locate in this terrain... I was thinking that this would be my result not counting for the whole week, so I didn't push to the end. I was wrong, the result from yesterday gave me even less points!

Running warm up/down 10 [3] 2.0 km (5 / km) +50m 4 / km
shoes: VJ Integrator 09

Thursday Aug 4, 2011 #

11 AM

Orienteering race 1:07:30 intensity: (30:00 @3) + (37:30 @4) *** 7.62 km (8:52 / km) +321m 7:19 / km
shoes: VJ Integrator 09

SOW - Stage 4
I'm not a mountain goat... clean race except for some minor wobbles but just to slow in this steep terrain. CP won with an incredible time 5' ahead of everyone...

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)

Tuesday Aug 2, 2011 #

11 AM

Orienteering 58:27 [4] 7.67 km (7:37 / km) +300m 6:22 / km
shoes: VJ Integrator 09

SOW - 3rd stage - (13/50)
Good run, lost about a minute to the first, otherwise not many mistakes. I should just improve my downhill and uphill speed...

Monday Aug 1, 2011 #

9 AM

Orienteering 1:35:32 intensity: (20 @1) + (29 @2) + (17:42 @3) + (1:15:37 @4) + (1:24 @5) 10.53 km (9:04 / km) +601m 7:03 / km
ahr:163 max:177 shoes: VJ Integrator 09

SOW - 2nd Stage - (16/50) - Crap Sogn Gion
Long distance today. Tough running with a lot of climb, and in addition I made stupide mistakes as well...

Running warm up/down 25:00 [1] 4.0 km (6:15 / km)
shoes: VJ Integrator 09

1 PM

Bike 40:00 [0] 6.0 km (9.0 kph)
shoes: Scott MC 20

Downhill from Crap Sogn Gion on the "Never End Trail". So much fun!

Sunday Jul 31, 2011 #

11 AM

Orienteering 58:47 intensity: (31 @1) + (7 @2) + (8:23 @3) + (40:18 @4) + (9:28 @5) 7.18 km (8:11 / km) +387m 6:27 / km
ahr:167 max:189

SOW - 1st Stage - M35 (13/55) - La Mutta
It's always nice to come back here and run in this technical terrain. Good run, except for the wrong route choice.

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: VJ Integrator 09

Saturday Jul 30, 2011 #

Event: Swiss O Week
 
2 PM

Running 10:30 [3] 2.0 km (5:15 / km)
shoes: Asics Gel Nimbus 12

Laax-Rockresort

Orienteering 20:00 [2] 2.0 km (10:00 / km)
shoes: VJ Integrator 09

First loop of the Prologue.

Friday Jul 29, 2011 #

6 PM

Orienteering 17:14 [4] 2.7 km (6:23 / km) +40m 5:57 / km
shoes: Asics Gel Nimbus 12

Sprint in Chur. It's always nice and tricky to run here. Not much trouble but also not running 100%.
however, legs didn't feel very fit. No wonder after not havong run much lately. Never mind, it's going to be a fun week with nice o-ing.

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