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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PVA

In the 31 days ending Mar 31, 2019:

activity # timemileskm+m
  Orienteering17 19:40:04 106.63(11:04) 171.61(6:53) 2467
  Running16 14:57:17 103.74(8:39) 166.95(5:22) 1108
  Strength10 4:21:00
  Aqua-Jogging2 1:25:00
  Football3 1:25:00
  Cycling2 1:24:45 12.95(9.2/h) 20.83(14.7/h) 40
  Floorball2 1:00:00
  Total42 44:13:06 223.32 359.4 3615

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Sunday Mar 31, 2019 #

9 AM

Orienteering 1:43:49 [2] 15.1 km (6:53 / km) +35m 6:48 / km
shoes: inov8 X-talon 212

Unkarin leiri #5


GPS: http://www.tulospalvelu.fi/gps/20190331Unkari5A/ / http://www.tulospalvelu.fi/gps/20190331Unkari5B/
2 PM

Running 43:06 [2] 6.82 km (6:19 / km) +285m 5:14 / km
shoes: inov8 X-talon 212

Moving the legs in between 5h of driving.

Saturday Mar 30, 2019 #

10 AM

Orienteering 1:19:00 [2] 10.49 km (7:32 / km)
shoes: VJ Bold 2018

Unkarin leiri #3

Still some pain in the lower calf, couldn't go (with) All-In.
GPS: http://www.tulospalvelu.fi/gps/20190330Unkari3/?v=...
4 PM

Strength 25:00 [4]

6 PM

Orienteering 51:11 [2] 9.49 km (5:23 / km)
shoes: VJ Bold 2018

Unkarin leiri #4

GPS: http://www.tulospalvelu.fi/gps/20190330Unkari4/?v=...

Friday Mar 29, 2019 #

1 PM

Orienteering 1:14:33 [2] 11.46 km (6:30 / km)
shoes: inov8 X-talon 212

Unkarin leiri #1

GPS: http://www.tulospalvelu.fi/gps/20190329Unkari1/?v=...
4 PM

Orienteering 1:31:58 [2] 9.73 km (9:27 / km) +1m 9:27 / km
shoes: inov8 X-talon 212

Unkarin leiri #2


GPS: http://www.tulospalvelu.fi/gps/20190329Unkari2A/ / http://www.tulospalvelu.fi/gps/20190329Unkari2B/

Thursday Mar 28, 2019 #

5 PM

Running 1:15:07 intensity: (34:58 @1) + (13:43 @2) + (15:30 @3) + (4:02 @4) + (6:54 @5) 15.82 km (4:45 / km)
ahr:136 max:184 shoes: Adizero adios

Lactate test: 2000m à 4:40/4:20/4:00/3:40/3:20/3:00 min/km.

Wednesday Mar 27, 2019 #

8 AM

Strength 20:00 [4]

6 PM

Orienteering 1:06:00 [2] 10.0 km (6:36 / km)
shoes: Asics Gel DS-Trainer

Easy speed orienteering in Oeversee incl. ~25min warm up and ~20min cool down. Garmin just deleted just all my activities...

Tuesday Mar 26, 2019 #

7 AM

Cycling 44:37 [1] 8.37 km (11.3 kph)

Accompanying Laura. Legs still hurting a bit.

Monday Mar 25, 2019 #

6 PM

Running 35:36 [2] 6.18 km (5:46 / km) +21m 5:40 / km
shoes: Asics Gel-Lyte33

Football 20:00 [2]

Strength 30:00 [4]

Sunday Mar 24, 2019 #

10 AM

Running warm up/down 20:26 [2] 2.87 km (7:07 / km)
shoes: Asics Gel DS-Trainer

Running 1:13:47 [4] 21.15 km (3:29 / km) +64m 3:26 / km
shoes: Saucony Endorphine Racer 2

Good first two laps, but the last one was really tough. Not what I was expecting, but could have been worse. And probably some more hard surface running should be planned next time. ;)
C • Congrats Dude! It is a grea... 2

Running warm up/down 6:27 [1] 0.76 km (8:32 / km)
shoes: Asics Gel DS-Trainer

Saturday Mar 23, 2019 #

2 PM

Running 41:01 [2] 7.62 km (5:23 / km) +30m 5:17 / km
shoes: Asics Gel DS-Trainer

Running 26:04 [1] 1.36 km (19:07 / km)
shoes: Asics Gel DS-Trainer

Exercises by Axel.

Running 13:21 [2] 2.38 km (5:36 / km)
shoes: Asics Gel DS-Trainer

Friday Mar 22, 2019 #

6 PM

Running 1:01:48 [2] 10.49 km (5:54 / km) +26m 5:49 / km
shoes: Asics Gel DS-Trainer

Strength 20:00 [4]

Thursday Mar 21, 2019 #

5 PM

Running intervals 1:47:48 intensity: (1:01:59 @1) + (18:39 @2) + (6:55 @3) + (16:18 @4) + (3:57 @5) 15.22 km (7:05 / km)
ahr:126 max:178 shoes: Adizero adios

Running drills, 2x(600-500-400-300-200-100) + 600-100-500-200-400-300

Wednesday Mar 20, 2019 #

7 AM

Aqua-Jogging 45:00 [2]

w/ Chris
4 PM

Cycling 40:08 [2] 12.46 km (18.6 kph) +40m

Orienteering 24:37 intensity: (12:23 @2) + (12:14 @4) 4.42 km (5:34 / km) +12m 5:30 / km
shoes: Adizero adios

Sprint-Intervalle

Together with Georg. Good speed, good fun. Noticed that he was crossing the fence just in front of me to #21, but followed in order to have a good fight until the finish line.

Tuesday Mar 19, 2019 #

6 PM

Running 26:34 [2] 5.61 km (4:44 / km)
shoes: Adizero adios

Monday Mar 18, 2019 #

1 PM

Running 28:54 [2] 5.79 km (5:00 / km) +27m 4:53 / km
shoes: Asics Gel-Lyte33

Strength 20:00 [4]

Sunday Mar 17, 2019 #

11 AM

Orienteering race 1:18:34 intensity: (16:34 @2) + (1:02:00 @4) 13.26 km (5:55 / km) +427m 5:06 / km
shoes: VJ Bold 2018

Berner Einzel OL

Feeling quite tired from the (week)end already, but quite ok race.

Saturday Mar 16, 2019 #

10 AM

Orienteering 1:39:00 [2] 11.48 km (8:37 / km) +427m 7:16 / km
shoes: inov8 X-talon 212

Controls out and in.
7 PM

Orienteering race 1:19:17 intensity: (21:20 @2) + (57:57 @4) 14.15 km (5:36 / km) +256m 5:08 / km
shoes: VJ Bold 2018

Berner Nacht OL

Solid speed, just to (very) big mistakes...

Friday Mar 15, 2019 #

10 AM

Orienteering 26:50 intensity: (11:02 @2) + (15:48 @3) 5.53 km (4:51 / km) +13m 4:48 / km
shoes: Asics Gel-Lyte33

SFG Neftenbach

Cool sprint training, just a bit too rainy and windy.
11 AM

Orienteering 38:29 [2] 5.6 km (6:53 / km) +88m 6:23 / km
shoes: VJ Bold 2018

NLZ Lindberg

Still very rainy, hadn't time to visit all controls.
7 PM

Orienteering 46:31 [2] 6.69 km (6:57 / km) +213m 6:00 / km
shoes: VJ Bold 2018

Some shadowing and taking in controls.

Thursday Mar 14, 2019 #

8 PM

Strength 26:00 [4]

Floorball 30:00 [3]

Wednesday Mar 13, 2019 #

4 PM

Orienteering 53:44 intensity: (29:36 @2) + (24:08 @3) 7.62 km (7:03 / km) +12m 7:00 / km
shoes: VJ Bold 2018

O-Ints Kaiserwald

Middle speed mass starts with Mathi, Simon, Kili and Laura, including a "the whole pack is lost moment".

Tuesday Mar 12, 2019 #

7 AM

Aqua-Jogging 40:00 [2]

4 PM

Running 32:55 [2] 6.15 km (5:21 / km) +1m 5:21 / km
shoes: Asics Gel-Lyte33

To the strenght training and back.

Strength 30:00 [4]

~45' of strenght training w/ weights.

Monday Mar 11, 2019 #

10 AM

Orienteering race 1:15:53 intensity: (20:37 @2) + (55:16 @4) 8.71 km (8:42 / km) +280m 7:30 / km
shoes: VJ Bold 2018

Lipica open E3

Somehow cool terrain, but definitely not on my wish list for racing. ;) Happy to be home without any injury.
5 PM

Floorball 30:00 [2]

Strength 30:00 [4]

Football 20:00 [2]

Sunday Mar 10, 2019 #

11 AM

Orienteering race 1:47:55 intensity: (24:04 @3) + (1:23:51 @4) 17.17 km (6:17 / km) +518m 5:28 / km
shoes: VJ Bold 2018

Lipica open E2

Much better runnability in most of the parts, tough not pushing too hard either.

Saturday Mar 9, 2019 #

11 AM

Orienteering race 1:22:43 intensity: (28:24 @2) + (54:19 @4) 10.72 km (7:43 / km) +185m 7:06 / km
shoes: VJ Bold 2018

Lipica open E1

Not at all my terrain, switching to training mode after few controls...

Friday Mar 8, 2019 #

5 PM

Running 1:29:18 [2] 17.39 km (5:08 / km) +416m 4:35 / km
shoes: Asics Gel DS-Trainer

Thursday Mar 7, 2019 #

5 PM

Running intervals 48:52 intensity: (41:52 @2) + (7:00 @5) 7.14 km (6:51 / km)
shoes: Asics Gel DS-Trainer

Drills and 20xdiagonal on the football pitch.

Wednesday Mar 6, 2019 #

5 PM

Running intervals 58:30 intensity: (13:27 @1) + (19:22 @2) + (12:03 @3) + (13:38 @4) 13.13 km (4:27 / km) +79m 4:20 / km
ahr:144 max:174 shoes: Adizero adios

5x1200m (4:12min) with 90" break, pacing for Flo. That was an easy start into some kind of regular track training again.

Tuesday Mar 5, 2019 #

5 PM

Strength 30:00 [4]

~50min session with additional weights. Literally heavy stuff.
6 PM

Running 35:24 [2] 8.57 km (4:08 / km) +15m 4:06 / km
shoes: Asics Gel-Lyte33

Starting easy, ending almost sprinting...

Monday Mar 4, 2019 #

6 PM

Football 30:00 [2]

Strength 30:00 [4]

Football 15:00 [2]

Sunday Mar 3, 2019 #

8 PM

Running 32:40 [2] 5.79 km (5:39 / km) +40m 5:27 / km
shoes: Asics Gel DS-Trainer

GRAZ!

Saturday Mar 2, 2019 #

8 AM

Running 39:39 [2] 6.72 km (5:54 / km) +103m 5:29 / km
shoes: Asics Gel DS-Trainer

Last one before heading towards Graz.
C • bämaläm! good journey and s... 4

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