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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PVA

In the 31 days ending Dec 31, 2015:

activity # timemileskm+m
  Running16 17:18:24 110.51(9:24) 177.85(5:50) 3655
  Orienteering8 8:12:18 35.33 56.86 2012
  Strength3 1:10:00
  Floorball2 1:00:00
  Cycling1 55:00
  Total25 28:35:42 145.84 234.71 5667
  [1-5]25 28:16:10

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Thursday Dec 31, 2015 #

9 AM

Orienteering 2:08:43 intensity: (1:00:00 @2) + (1:08:43 @3) 13.37 km (9:38 / km) +811m 7:23 / km
shoes: inov8 X-TALON 212

Route choice testing for our upcoming regional competition. Tough but nice terrain!

Wednesday Dec 30, 2015 #

3 PM

Running 1:07:36 intensity: (4:51 @0) + (3:02 @1) + (54:58 @2) + (4:29 @3) + (16 @4) 11.27 km (6:00 / km) +148m 5:38 / km
ahr:133 max:171 shoes: ASICS Gel-Cumulus 16 (blue)

5x15'' hill intervals at the end.

Strength 20:00 [4]

Tuesday Dec 29, 2015 #

4 PM

Running intervals 44:30 intensity: (4:41 @0) + (2:13 @1) + (7:39 @2) + (10:09 @3) + (19:07 @4) + (41 @5) 9.57 km (4:39 / km) +42m 4:33 / km
ahr:154 max:179 shoes: ASICS Gel-Cumulus 16 (blue)

3x9' aerobic treshold speed.

Cycling warm up/down 55:00 [1]

Following Laura's 4x10' with the bike.

Monday Dec 28, 2015 #

3 PM

Running 35:14 [2] 6.15 km (5:44 / km) +203m 4:55 / km
ahr:148 max:179 shoes: ASICS Gel-Cumulus 16 (blue)

Getting some fresh air after a day filled with wastewater hydraulics. (Well, only theoretical work - after a day in the lab dealing with wastewater you might really need to get out) :)

Sunday Dec 27, 2015 #

10 AM

Running 1:14:14 intensity: (6:50 @1) + (27:15 @2) + (17:23 @3) + (19:56 @4) + (2:50 @5) 12.86 km (5:46 / km) +586m 4:42 / km
ahr:151 max:180 shoes: ASICS Gel-Cumulus 16 (blue)

Catching some strava segments on the way, hence some faster uphill sections. Eventually reaching the sun on the top...

Saturday Dec 26, 2015 #

Note
(rest day)

Friday Dec 25, 2015 #

4 PM

Running 56:33 [1] 7.32 km (7:43 / km) +346m 6:15 / km
ahr:122 max:174 shoes: inov8 X-TALON 212

Running as few paths as possible with Laura.

Strength 20:00 [4]

Thursday Dec 24, 2015 #

10 AM

Orienteering race 1:06:05 intensity: (10:00 @0) + (38:05 @2) + (18:00 @4) 8.56 km (7:43 / km) +96m 7:19 / km
shoes: inov8 X-TALON 212

Tradtional Christmas Sprint. Felt defenitely better than the previous days, though not pushing as hard as I could.

Very funny prologue - runners going and coming from all directions. Unfair forkings of course, but made it to the finish as 6th.


Losing two positions in the chasing start, some bad route choices included... (1-2,2-3,4-5)

Wednesday Dec 23, 2015 #

Note
(rest day)

Tuesday Dec 22, 2015 #

Note
(sick)

Monday Dec 21, 2015 #

Note
(sick)

Sunday Dec 20, 2015 #

Note
(sick)

Saturday Dec 19, 2015 #

Note
(sick)

Felt way better, so I took part in the HTHS (High-Tech-high-speed) days of the Swiss team. Not really helping my illness, though.
10 AM

Orienteering 39:51 intensity: (22:21 @2) + (17:30 @4) 5.68 km (7:01 / km) +52m 6:43 / km
shoes: inov8 X-TALON 212

Two sprints, one with pair start in my home town. Unfortuantely not in the shape to use the advantage...


C • Gotta be 1
11 AM

Orienteering warm up/down 13:25 [1] 1.9 km (7:04 / km) +7m 6:56 / km
shoes: inov8 X-TALON 212

2 PM

Orienteering 1:25:06 intensity: (51:06 @2) + (34:00 @4) 10.27 km (8:17 / km) +312m 7:12 / km
shoes: inov8 X-TALON 212

Prologue on a upscaled 1:15'000 map (compass!?) some big new green area on the way to the second last control.



Chasing start, leading a bigger group through the butterfly. Eventually missing some power till the end and losing some spots.

Friday Dec 18, 2015 #

Note
(sick)

Thursday Dec 17, 2015 #

Note
(injured) (sick)

Going better on all levels, though healthy feels different.
8 PM

Orienteering race (Indoor) 6:00 [3]

Indoor christmas orienteering champs - beaten by my brother...

Floorball 30:00 [2]

Wednesday Dec 16, 2015 #

Note
(injured) (sick)

Kinda better if all bad things happen at once :)

Tuesday Dec 15, 2015 #

Note
(sick)

Monday Dec 14, 2015 #

4 PM

Running 1:36:53 [2] 19.41 km (5:00 / km) +319m 4:37 / km
shoes: ASICS Gel-Cumulus 16 (blue)

Sunday Dec 13, 2015 #

Note
(rest day)

Saturday Dec 12, 2015 #

2 PM

Orienteering 1:27:44 intensity: (54:12 @2) + (33:32 @4) 9.18 km (9:34 / km) +358m 8:00 / km
shoes: VJ Bold pink

"Santa Claus O". Teams of two, all 20 controls had to be punched by at least one runner, each runner had to punch 10 controls. One of the rare years I didn't win one of those. :(

Friday Dec 11, 2015 #

Note
(rest day)

Thursday Dec 10, 2015 #

8 AM

Running 37:57 [2] 6.84 km (5:33 / km) +225m 4:46 / km
ahr:173 max:203 shoes: ASICS Gel-Cumulus 16 (blue)

6 PM

Running intervals 1:26:54 intensity: (23:10 @1) + (32:39 @2) + (7:14 @3) + (2:54 @4) + (20:57 @5) 11.18 km (7:46 / km) +255m 6:58 / km
ahr:148 max:209 shoes: ASICS Gel-Cumulus 16 (blue)

400/1'/400/1'/400
5xHIT 160m uphill
200/1'/200/1'/200/1'/200/1'/200
1xHIT 160m uphill

Heart rate belt wasn't really accurate...
C • Das ist der HIT! 3
7 PM

Running warm up/down 6:55 intensity: (36 @1) + (6:19 @2) 1.09 km (6:21 / km) +2m 6:18 / km
ahr:132 max:143 shoes: ASICS Gel-Cumulus 16 (blue)

Wednesday Dec 9, 2015 #

3 PM

Orienteering 1:05:24 [3] 7.91 km (8:16 / km) +376m 6:41 / km
shoes: VJ Integrator



(almost) no paths, no northern lines, no compass. One of the best terrains north of the Alps. (WC final 2013 Middle)

Tuesday Dec 8, 2015 #

12 PM

Running 1:25:52 [2] 14.94 km (5:45 / km) +201m 5:23 / km
ahr:147 max:203 shoes: ASICS Gel-Cumulus 16 (yellow)

Monday Dec 7, 2015 #

4 PM

Running 54:01 [2] 11.66 km (4:38 / km) +266m 4:09 / km
ahr:168 max:213 shoes: ASICS Gel-Cumulus 16 (yellow)

Sauna run without Sauna this time :(

Sunday Dec 6, 2015 #

12 PM

Running 1:23:27 intensity: (41:12 @1) + (17:54 @2) + (3:36 @3) + (2:49 @4) + (17:56 @5) 15.41 km (5:25 / km) +147m 5:10 / km
ahr:128 max:205 shoes: ASICS Gel-Cumulus 16 (yellow)

Spontaneous 5k. Had a runny nose - legs could have done it faster, I guess.
C • einfach mal so einen 5k tes... 1

5000m - Splits

Saturday Dec 5, 2015 #

4 PM

Running 1:00:52 [1] 8.6 km (7:04 / km) +328m 5:57 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

Friday Dec 4, 2015 #

3 PM

Running 58:52 [1] 7.71 km (7:38 / km) +115m 7:06 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

XC-running with Laura.

Thursday Dec 3, 2015 #

8 AM

Running long 1:51:51 [2] 21.2 km (5:17 / km) +249m 4:59 / km
shoes: ASICS Gel-Cumulus 16 (yellow)

Needed a few attempts to cross the highway as they're renewing all the bridges...
8 PM

Strength 30:00 [4]

Floorball 30:00 [3]

Wednesday Dec 2, 2015 #

Note
(rest day)

Tuesday Dec 1, 2015 #

12 PM

Running 1:16:43 [2] 12.63 km (6:04 / km) +223m 5:35 / km
shoes: inov8 X-TALON 212

Pacing for Laura. Felt the previous days in my legs, though it ran quite well...

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