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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-runner

In the 7 days ending Apr 4, 2010:

activity # timemileskm+m
  Orienteering3 3:50:36 14.66(15:44) 23.59(9:46) 63048 /54c88%
  Cycling5 1:29:40 22.99(3:54) 37.0(2:25)
  Running4 1:11:55 7.31(9:50) 11.77(6:07)
  Strength1 1:00
  Total9 6:33:11 44.96 72.36 63048 /54c88%
  [1-5]8 5:31:10
averages - sleep:7 rhr:52 weight:90.2kg

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MoTuWeThFrSaSu

Sunday Apr 4, 2010 #

11 AM

Running warm up/down 11:53 intensity: (8 @0) + (1:46 @1) + (7:50 @2) + (2:09 @3) 1.55 km (7:39 / km)
ahr:135 max:153 shoes: Icebug Spirit 09 OMM

2 start

Running warm up/down 2:23 intensity: (1 @0) + (12 @1) + (52 @2) + (1:18 @3) 0.38 km (6:16 / km)
ahr:138 max:149 shoes: Icebug Spirit 09 OMM

just before going in the startblock

Orienteering race 1:41:56 intensity: (21 @1) + (9:55 @2) + (24:09 @3) + (38:22 @4) + (29:09 @5) ***** 10.24 km (9:57 / km) +470m 8:06 / km
ahr:158 max:178 spiked:12/15c (sick) shoes: Icebug Spirit 09 OMM

Still feeling weak
Prague Easter Selska Rokle sever

Missed a post ( 5 post in a row and I didn't see th 4th in the middle of all the rocks):-(

Saturday Apr 3, 2010 #

Event: Prague Easter
 
11 AM

Running warm up/down 6:59 intensity: (2 @0) + (15 @1) + (58 @2) + (2:12 @3) + (1:32 @4) + (2:00 @5) 1.13 km (6:12 / km)
ahr:154 max:193 shoes: Icebug Spirit 09 OLX

Running warm up/down 1:44 intensity: (1 @0) + (11 @1) + (17 @2) + (58 @3) + (15 @4) + (2 @5) 0.16 km (10:42 / km)
ahr:143 max:168 shoes: Icebug Spirit 09 OLX

Orienteering race 1:09:25 intensity: (2 @0) + (13 @1) + (43 @2) + (3:56 @3) + (54:01 @4) + (10:30 @5) ***** 5.0 km (13:53 / km) +160m 11:58 / km
ahr:156 max:174 spiked:15/17c (sick) shoes: Icebug Spirit 09 OLX

Still not ok, had a long night driving to the race in my body

Ptague Easter: Certovy Hlavy
Only a small part was GPS-tracked because I stopped by accident the tracking while climbing the rocks I think.

Friday Apr 2, 2010 #

10 AM

Running warm up/down 2:32 [0] 0.41 km (6:06 / km)
shoes: Icebug Spirit 09 OLX

Orienteering race 59:15 [0] 8.35 km (7:05 / km)
spiked:21/22c (sick) shoes: Icebug Spirit 09 OLX

Helchteren: Helchterenbos
Very fast track, but had to be carefull. Stil not recovered, I think about 75% of my capability

Thursday Apr 1, 2010 #

Note
(sick)

Wednesday Mar 31, 2010 #

7 AM

Cycling (MTB on Road) 22:30 [3] 8.7 km (2:35 / km)
weight:89.6kg

2 work
8 AM

Cycling (MTB on Road) 10 [2] 2.5 km (4 / km)
(sick)

2 doctor and back
11 AM

Cycling (MTB on Road) 25:00 [2] 8.6 km (2:54 / km)

2 home, felt weak and took half day off. Really hard wind burst and the legs were jelly

Tuesday Mar 30, 2010 #

Note
(rest day)

Monday Mar 29, 2010 #

7 AM

Strength 1:00 [1]
rhr:52 slept:7.0 weight:90.8kg

Power Breathe 2x30

Cycling (MTB on Road) 21:00 [3] 8.6 km (2:27 / km)

2 work
2 PM

Running (Recovery) 46:24 intensity: (16 @1) + (15:54 @2) + (29:25 @3) + (49 @4) 8.14 km (5:42 / km)
ahr:145 max:158 shoes: Saucony Omni6 work

4 PM

Cycling (MTB on Road) 21:00 [3] 8.6 km (2:27 / km)

2 home
7 PM

Note

Blood donation, probably tomorrow an easy day

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