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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PVA

In the 30 days ending Apr 30, 2014:

activity # timemileskm+m
  Running9 9:03:03 38.99 62.76 1194
  Orienteering8 8:58:34 33.21 53.45 2151
  Badminton2 1:50:00
  Cycling3 1:27:54 10.05 16.18 110
  Strength3 1:00:00
  Floorball1 30:00
  Stretching1 10:00
  Total24 22:59:31 82.26 132.39 3455
  [1-5]24 22:00:01

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Wednesday Apr 30, 2014 #

Orienteering 34:00 [2]

Orienteering 32:00 [2]

Tuesday Apr 29, 2014 #

Cycling 15:00 [2]

Strength 20:00 [4]

Monday Apr 28, 2014 #

1 PM

Running 27:28 intensity: (22 @0) + (3:26 @1) + (18:52 @2) + (4:48 @3) 4.93 km (5:34 / km) +15m 5:29 / km
ahr:140 max:166

Sunday Apr 27, 2014 #

9 AM

Orienteering 1:12:58 intensity: (3 @0) + (22:24 @1) + (7:16 @2) + (6:51 @3) + (2:07 @4) + (34:17 @5) 8.41 km (8:40 / km) +286m 7:25 / km
ahr:156 max:190

Austrian Relay Champs


Almost perfect 10MILA training (well not the terrain) :)
Longest forking to #1: Was there first and still 40'' behind at #2. Longest forking to #8 again. Still I was only 20meters behind the lead on the way to ten. There I had the longest forking again and looked way to early for my control. 2min lost....
Then good race till the finish again.

Speed was much better!!


Saturday Apr 26, 2014 #

2 PM

Orienteering 1:04:14 intensity: (52 @0) + (11:38 @1) + (5:06 @2) + (3:46 @3) + (4:59 @4) + (37:53 @5) 7.85 km (8:11 / km) +429m 6:25 / km
ahr:164 max:188

Austrian Middle Champs.


VITTU of a start, and big loss to 5, cause the control was wrong placed...(I usually go and look for those controls anyway, but then I thought to NOT do it once, and it was the WRONG decision....)

Not that bad technically, but missing the flow and the speed.

Thursday Apr 24, 2014 #

9 AM

Running 59:42 [2] 4.39 km (13:35 / km) +95m 12:16 / km

Wednesday Apr 23, 2014 #

10 AM

Running 44:43 intensity: (8:58 @0) + (26:42 @1) + (7:45 @2) + (1:18 @3) 4.02 km (11:08 / km) +189m 9:01 / km
ahr:114 max:158

5 PM

Orienteering 35:00 [2]

Putting out controls..../and collecting later

Sunday Apr 20, 2014 #

4 PM

Running intervals 1:01:22 intensity: (13 @0) + (21:21 @1) + (21:03 @2) + (10:30 @3) + (4:26 @4) + (3:49 @5) 7.76 km (7:55 / km) +133m 7:17 / km
ahr:140 max:184

Starting with three flat and soft (10MILA style) intervals, topping it with 5 less soft and muchmuch less flat parts. Tried to get faster in those 3 and 5 respectively with every interval. The last of the uphills wasn't, most likely because the 2nd one was way to fast.

Collecting some "Bärlauch" at the end....mmhhhh :)
C • In Pecs... 3

Saturday Apr 19, 2014 #

Strength 20:00 [3]

Friday Apr 18, 2014 #

3 PM

Running 1:31:44 intensity: (20 @0) + (9:35 @1) + (58:39 @2) + (19:57 @3) + (1:55 @4) + (1:18 @5) 14.52 km (6:19 / km) +381m 5:35 / km
ahr:143 max:181

First use of my brand new Garmin 620 including the famous 1000 step stairs and some rain.

Wednesday Apr 16, 2014 #

8 AM

Running 1:00:05 [2] 10.53 km (5:42 / km) +189m 5:14 / km

Monday Apr 14, 2014 #

10 AM

Badminton 55:00 [3]

Traditional monday morning session...biggest amount of points I scored for a while against todays opponent (STILL LOST ALL MATCHES)
Life's hard sometimes...

Sunday Apr 13, 2014 #

10 AM

Orienteering race 1:37:21 intensity: (3:33 @0) + (11:55 @1) + (9:17 @2) + (29:24 @3) + (38:29 @4) + (4:43 @5) 12.02 km (8:06 / km) +698m 6:17 / km
ahr:156 max:180

Tough beginning, totally tired at one and at #2 the control was on top of the hill/cliff (on control description it was "feet of the cliff") Quite steep and stony but fun out there...

Saturday Apr 12, 2014 #

6 PM

Cycling 42:54 [2] 16.18 km (22.6 kph) +110m

Thursday Apr 10, 2014 #

6 PM

Running intervals 1:30:21 intensity: (16:13 @0) + (28:37 @1) + (18:29 @2) + (10:26 @3) + (10:04 @4) + (6:32 @5) 10.12 km (8:55 / km) +7m 8:54 / km
ahr:130 max:184

3x400m (1min break)
4x200m (30sec break)
Partner chase (20min)
2x400m (1min break)
2x200m (30sec break)

Tough one after quite many days without track training...

Wednesday Apr 9, 2014 #

5 PM

Orienteering race 36:26 intensity: (1:22 @0) + (7:32 @1) + (5:34 @2) + (2:55 @3) + (3:41 @4) + (15:22 @5) 6.33 km (5:45 / km) +29m 5:37 / km
ahr:155 max:186

C • Only Holmberg in front of y... 1

Tuesday Apr 8, 2014 #

3 PM

Running 40:38 [2] 6.48 km (6:16 / km) +185m 5:29 / km

Monday Apr 7, 2014 #

Note

http://philippvonarx.blogspot.ch/2014/04/17-so-far...
10 AM

Badminton 55:00 [4]

Sunday Apr 6, 2014 #

10 AM

Orienteering race 1:13:21 intensity: (8:22 @0) + (12:38 @1) + (6:38 @2) + (5:40 @3) + (16:04 @4) + (23:59 @5) 9.92 km (7:24 / km) +302m 6:25 / km
ahr:152 max:188

Saturday Apr 5, 2014 #

11 AM

Orienteering race 1:33:14 intensity: (9:12 @0) + (34:24 @1) + (8:09 @2) + (10:21 @3) + (15:32 @4) + (15:36 @5) 8.91 km (10:28 / km) +407m 8:31 / km
ahr:129 max:187


Thursday Apr 3, 2014 #

11 AM

Cycling 30:00 intensity: (20:00 @2) + (10:00 @4)

Stretching 10:00 [0]

8 PM

Strength 20:00 [4]

Floorball 30:00 [3]

Tuesday Apr 1, 2014 #

6 PM

Running 1:07:00 [2]

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