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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PVA

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  Orienteering12 16:54:20 80.84 130.09 2545
  Running8 5:57:01 25.02 40.27 653
  XC-Skiing2 4:43:19 31.06(9:07) 49.99(5:40) 656
  Strength5 1:36:00
  Cycling4 1:25:00
  Football1 1:00:00
  Floorball2 1:00:00
  Badminton1 55:00
  Rowing1 15:00
  Stretching1 10:00
  Total29 33:55:40 136.92 220.36 3854
  [1-5]29 32:47:38

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Monday Mar 31, 2014 #

11 AM

Badminton 55:00 [3]

C • Nice 6

Sunday Mar 30, 2014 #

10 AM

Orienteering race 1:40:05 intensity: (7:24 @0) + (32:28 @1) + (22:31 @2) + (37:33 @3) + (9 @4) 12.03 km (8:19 / km) +411m 7:06 / km
ahr:129 max:169

Saturday Mar 29, 2014 #

7 PM

Orienteering race 2:42:05 intensity: (13:31 @0) + (21:17 @1) + (11:01 @2) + (31:31 @3) + (1:00:00 @4) + (24:45 @5) 22.83 km (7:06 / km) +895m 5:56 / km
ahr:156 max:189

Thursday Mar 27, 2014 #

10 AM

Rowing (Indoor) 15:00 [4]

Cycling 20:00 [2]

Stretching 10:00 [0]

8 PM

Strength 26:00 [4]

Floorball 30:00 [3]

Wednesday Mar 26, 2014 #

1 PM

Cycling 25:00 [2]

Strength 20:00 [4]

Running intervals 28:00 intensity: (18:00 @2) + (10:00 @5)

10x300m on the treadmill....20km/h was max speed of the machine. Wasn't that hard so I put some climb as well :)

Tuesday Mar 25, 2014 #

6 PM

Running 59:22 [2] 7.96 km (7:27 / km) +417m 5:55 / km

Sunday Mar 23, 2014 #

Event: 5. Regio Olten OL (WRE Elite)
 
7 AM

Orienteering 50:00 [2]

Putting out controls for the WRE
2 PM

Orienteering 35:00 [2]

Get the controls back...

Friday Mar 21, 2014 #

11 AM

Orienteering race 1:49:38 intensity: (7:54 @0) + (6:43 @1) + (7:29 @2) + (32:16 @3) + (44:50 @4) + (10:26 @5) 15.19 km (7:13 / km) +564m 6:05 / km
ahr:159 max:182

Thursday Mar 20, 2014 #

8 PM

Strength 20:00 [4]

Floorball 30:00 [3]

Wednesday Mar 19, 2014 #

4 PM

Running 31:00 [2]

Tuesday Mar 18, 2014 #

2 PM

Cycling 25:00 [2]

Strength 20:00 [4]

Monday Mar 17, 2014 #

Note
(rest day)

Sunday Mar 16, 2014 #

10 AM

Orienteering race 1:58:49 intensity: (6:50 @0) + (7:21 @1) + (8:06 @2) + (33:59 @3) + (58:57 @4) + (3:36 @5) 21.64 km (5:29 / km) +179m 5:16 / km
ahr:158 max:182

Austrian EOC selection race. Really bad start (1+2) then I took twice an "run-around-route" 18/27 knowing it won't be the fastest (to compare with the others...)
Fast, fun and 15th O-country ;)

Saturday Mar 15, 2014 #

9 AM

Running 26:01 [1] 3.24 km (8:02 / km) +14m 7:51 / km

2 PM

Running warm up/down 20:59 [2] 2.32 km (9:04 / km) +4m 8:59 / km

Running race 29:26 [4] 5.9 km (4:59 / km) +1m 4:59 / km

Pace making on a 5k race

Friday Mar 14, 2014 #

3 PM

Running 42:29 [2] 4.65 km (9:08 / km) +69m 8:31 / km

Wednesday Mar 12, 2014 #

11 AM

XC-Skiing 2:12:21 intensity: (4:02 @0) + (24:42 @1) + (1:10:14 @2) + (33:11 @3) + (12 @4) 33.02 km (4:01 / km) +374m 3:48 / km
ahr:139 max:171

Snow was almost melting away during the day, guess this was the last ski-day for a while...
C • Welcome to Finland 3

Tuesday Mar 11, 2014 #

3 PM

Orienteering 1:09:17 intensity: (3:05 @0) + (16:51 @1) + (38:55 @2) + (10:26 @3) 8.43 km (8:13 / km) +151m 7:32 / km
ahr:135 max:164

Easy training, shadowing Laura the second part. Forest was actually greener than it looks on the map...

Monday Mar 10, 2014 #

2 PM

Cycling 15:00 [3]

Strength 10:00 [3]

8 PM

Football 1:00:00 [3]

Great indoor fun. Actually only one goal (even with my left foot) but at least ten assists, those count as well. :)

Sunday Mar 9, 2014 #

10 AM

XC-Skiing 2:30:58 intensity: (30:58 @1) + (2:00:00 @2) 16.98 km (8:54 / km) +282m 8:13 / km

6 PM

Running warm up/down 16:48 [2] 2.17 km (7:44 / km) +1m 7:43 / km

Running intervals 12:53 [4] 3.07 km (4:12 / km) +1m 4:12 / km

Pace maker for Laura.

Running intervals 12:00 [4] 1.29 km (9:17 / km) +2m 9:13 / km

Running warm up/down 13:19 [2] 1.44 km (9:14 / km) +5m 9:05 / km

Friday Mar 7, 2014 #

4 PM

Running 1:04:44 intensity: (6:29 @0) + (57:57 @1) + (18 @2) 8.23 km (7:52 / km) +139m 7:15 / km
ahr:112 max:132

Tuesday Mar 4, 2014 #

11 AM

Orienteering 1:06:47 intensity: (39:38 @1) + (3:49 @2) + (5:15 @3) + (2:41 @4) + (15:24 @5) 9.56 km (6:59 / km) +194m 6:21 / km
ahr:119 max:187

Long - Got a serious cramp in my left leg just after the first 100 meters. Slowed me down with every step, so it forced me to stop my race quite soon.

Monday Mar 3, 2014 #

10 AM

Orienteering 1:25:26 intensity: (5:55 @0) + (10:37 @1) + (16:53 @2) + (22:31 @3) + (20:25 @4) + (9:05 @5) 10.36 km (8:15 / km) +151m 7:41 / km
ahr:151 max:185

Middle - Good start till I messed it up at #10. Lost concentration afterwards.

Sunday Mar 2, 2014 #

10 AM

Orienteering race 1:21:30 intensity: (55 @0) + (17:04 @1) + (7:44 @2) + (11:06 @3) + (14:19 @4) + (30:22 @5) 10.68 km (7:38 / km)
ahr:159 max:193

Middle
MAP

Saturday Mar 1, 2014 #

Event: Portugal O'Meeting (POM)
 
12 PM

Orienteering race 1:30:48 intensity: (58 @0) + (11:32 @1) + (12:29 @2) + (11:46 @3) + (12:42 @4) + (41:21 @5) 13.34 km (6:49 / km)
ahr:163 max:189

Long Middle, but quite long anyway.
Stupid mistakes: 180° wrong direction and reading to wrong control were the most stupid ones...
MAP part1
MAP part2
7 PM

Orienteering race 44:55 intensity: (59 @0) + (12:28 @1) + (4:34 @2) + (8:58 @3) + (8:26 @4) + (9:30 @5) 6.04 km (7:26 / km)
ahr:151 max:188

Night Sprint, FUN!!!
MAP

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