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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PVA

In the 31 days ending Jul 31, 2020:

activity # timemileskm+m
  Orienteering18 21:09:27 89.37(14:12) 143.83(8:50) 5713
  Running14 13:26:37 70.7(11:25) 113.78(7:05) 3634
  Cycling3 10:26:55 134.64(12.9/h) 216.69(20.7/h) 4699
  Hiking1 3:08:16 5.41(34:50) 8.7(21:38) 613
  Strength3 1:02:14
  Yoga1 59:08
  Squash1 50:00
  Rowing1 46:03 3.04(15:09) 4.89(9:25)
  Total41 51:48:40 303.16 487.89 14659
  [1-5]40 48:40:24

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Friday Jul 31, 2020 #

Note
(rest day)

Thursday Jul 30, 2020 #

7 PM

Running intervals 1:06:21 intensity: (51:57 @2) + (14:24 @5) 11.42 km (5:48 / km) +284m 5:10 / km
ahr:131 max:182 shoes: Hoka OneOne Rincon

12×400m (200m TP).

Wednesday Jul 29, 2020 #

12 PM

Squash 50:00 [3]

6 PM

Running 59:09 [2] 9.48 km (6:14 / km) +121m 5:52 / km
ahr:122 max:139 shoes: Hoka OneOne Rincon

Tuesday Jul 28, 2020 #

8 PM

Running 45:24 [2] 6.17 km (7:21 / km) +440m 5:25 / km
ahr:119 max:139 shoes: Hoka OneOne Rincon

incl. some floating in the river.

Monday Jul 27, 2020 #

7 PM

Orienteering 1:24:45 intensity: (1:04:45 @1) + (20:00 @2) 5.65 km (15:00 / km) +36m 14:33 / km
ahr:103 max:132 shoes: Hoka OneOne Rincon

Athletik by Laura.

Sunday Jul 26, 2020 #

7 AM

Running 1:53:08 [2] 9.05 km (12:30 / km) +1022m 7:59 / km
ahr:129 max:166

Up to Mittagskogel.

Saturday Jul 25, 2020 #

7 AM

Cycling 5:56:44 [2] 130.41 km (21.9 kph) +2803m
ahr:127 max:165

Nockalmstrasse <3.

Friday Jul 24, 2020 #

10 AM

Strength 40:13 [4]
ahr:87 max:128

Thursday Jul 23, 2020 #

10 AM

Orienteering 53:55 intensity: (12:24 @2) + (41:31 @4) 6.95 km (7:46 / km) +223m 6:41 / km
ahr:140 max:176 shoes: VJ Bold 2020

Middle

Would have been a nice course, but was slightly pissed after the first three controls being all wrong placed... Also #7 and #18 weren't really where they should have been supposed to be. Anyway, nice terrain!
C • Wer war denn Postensetzer? =) 2

Wednesday Jul 22, 2020 #

9 AM

Orienteering 1:15:05 intensity: (45:05 @2) + (30:00 @4) 9.14 km (8:13 / km) +259m 7:12 / km
ahr:121 max:159 shoes: VJ Bold 2020

Forest-Intervals

Tough but really cool terrain, not the most accurate map, though.
4 PM

Orienteering 56:18 intensity: (20:04 @2) + (36:14 @4) 6.06 km (9:17 / km) +173m 8:08 / km
ahr:138 max:179 shoes: VJ Bold 2020

Chasing Start

Chasing start with forking, that was fun!

Tuesday Jul 21, 2020 #

10 AM

Orienteering 1:18:29 intensity: (36:29 @2) + (42:00 @4) 7.92 km (9:54 / km) +647m 7:02 / km
ahr:126 max:167 shoes: VJ Bold 2020

Up-&Downhill-Ints

6 intervals, running up the hill to the start and orienteering down. Tough terrain and tired legs, but great views up there.
3 PM

Running 43:43 [2] 6.01 km (7:16 / km) +167m 6:23 / km
ahr:143 max:167 shoes: Hoka OneOne Rincon

Drei-Seen-Runde.

Monday Jul 20, 2020 #

9 AM

Orienteering 47:26 intensity: (27:00 @2) + (20:26 @5) 7.32 km (6:29 / km) +8m 6:27 / km
ahr:121 max:171 shoes: Hoka OneOne Rincon

Sprint-Loops

First 4 with individual start, last 3 with mass starts.
4 PM

Cycling 1:31:13 [2] 32.0 km (21.0 kph) +446m
ahr:112 max:143

Yoga 59:08 [1]
ahr:82 max:129

Sunday Jul 19, 2020 #

Note
(rest day)

Saturday Jul 18, 2020 #

10 AM

Orienteering 1:33:33 [2] 11.18 km (8:22 / km) +691m 6:23 / km
ahr:139 max:179 shoes: VJ Bold 2020

5 PM

Running intervals 47:24 intensity: (39:54 @2) + (7:30 @5) 7.92 km (5:59 / km) +118m 5:34 / km
ahr:127 max:160 shoes: Hoka OneOne Rincon

3x5×(30"-30")

Friday Jul 17, 2020 #

10 AM

Orienteering 57:48 [2] 6.88 km (8:24 / km) +408m 6:29 / km
ahr:131 max:158 shoes: VJ Bold 2020

Shadowing, JWOC Middle 2016 Rerun.
2 PM

Orienteering 1:34:20 [2] 8.72 km (10:49 / km) +375m 8:54 / km
ahr:122 max:152 shoes: VJ Bold 2020

Shadowing.

Thursday Jul 16, 2020 #

10 AM

Orienteering 1:34:38 [2] 8.82 km (10:44 / km) +458m 8:31 / km
ahr:120 max:148 shoes: VJ Bold 2018-2

Shadowing.
3 PM

Strength 15:01 [4]
ahr:101 max:128

Wednesday Jul 15, 2020 #

9 AM

Orienteering 25:33 intensity: (20:08 @2) + (5:25 @4) 3.96 km (6:27 / km) +65m 5:58 / km
ahr:129 max:156 shoes: Hoka OneOne Rincon

Shadowing.
3 PM

Orienteering 54:30 intensity: (29:54 @2) + (24:36 @4) 9.47 km (5:45 / km) +199m 5:13 / km
ahr:136 max:172 shoes: Hoka OneOne Rincon

Soubäre-Sprintstaffel

1st and 3rd leg with Laura.

Tuesday Jul 14, 2020 #

10 AM

Orienteering 1:38:18 [2] 9.86 km (9:58 / km) +577m 7:43 / km
ahr:132 max:160 shoes: VJ Bold 2018-2

Shadowing.
3 PM

Strength 7:00 [4]
ahr:94 max:115

Monday Jul 13, 2020 #

10 AM

Orienteering race 42:11 intensity: (12:20 @2) + (29:51 @4) 5.81 km (7:16 / km) +243m 6:00 / km
ahr:150 max:183 shoes: VJ Bold 2018-2

Soubäre-Staffel

2nd leg in of the most beautiful forests around here.
2 PM

Orienteering 1:18:03 [2] 7.51 km (10:24 / km) +404m 8:11 / km
ahr:129 max:159 shoes: VJ Bold 2018-2

Shadowing.

Sunday Jul 12, 2020 #

10 AM

Orienteering 1:24:37 [2] 9.4 km (9:00 / km) +357m 7:34 / km
ahr:126 max:160 shoes: VJ Bold 2020

Shadowing.
2 PM

Orienteering 1:35:58 [2] 10.44 km (9:11 / km) +406m 7:42 / km
ahr:127 max:159 shoes: VJ Bold 2018-2

Shadowing.

Friday Jul 10, 2020 #

7 PM

Running 1:15:36 [2] 10.38 km (7:17 / km) +692m 5:28 / km
ahr:122 max:180 shoes: Hoka OneOne Rincon

Thursday Jul 9, 2020 #

11 AM

Running intervals 48:44 intensity: (40:44 @2) + (8:00 @5) 9.4 km (5:11 / km) +31m 5:06 / km
ahr:135 max:176 shoes: Asics Evoride

3x(5x200m), 100/400m TP.

Wednesday Jul 8, 2020 #

5 PM

Running 45:53 [2] 8.12 km (5:39 / km) +168m 5:07 / km
ahr:133 max:155 shoes: Asics Evoride

Tuesday Jul 7, 2020 #

12 PM

Running 42:33 [2] 6.69 km (6:22 / km) +263m 5:19 / km
ahr:124 max:153 shoes: Asics Evoride

Monday Jul 6, 2020 #

9 AM

Cycling 2:58:58 [2] 54.29 km (18.2 kph) +1449m
ahr:123 max:173

7 PM

Running 1:18:38 [2] 5.11 km (15:24 / km) +38m 14:50 / km
ahr:106 max:158 shoes: Hoka OneOne Rincon

Training by Laura, including strength, squads, sprints and S^4.

Sunday Jul 5, 2020 #

6 PM

Running 34:54 [2] 5.34 km (6:32 / km) +74m 6:06 / km
ahr:124 max:152 shoes: Hoka OneOne Rincon

Saturday Jul 4, 2020 #

12 PM

Hiking 3:08:16 [0] 8.7 km (21:38 / km) +613m 16:00 / km
ahr:88 max:115

7 PM

Running intervals 1:08:34 intensity: (45:34 @2) + (23:00 @4) 11.81 km (5:48 / km) +167m 5:25 / km
ahr:139 max:179 shoes: Hoka OneOne Rincon

4x 5'45" along the lake (bit up and down, though). Hot!

Thursday Jul 2, 2020 #

6 PM

Orienteering race 54:00 intensity: (24:38 @2) + (29:22 @4) 8.76 km (6:10 / km) +184m 5:35 / km
ahr:143 max:189 shoes: VJ Bold 2018-2

impOLs Lööliwald

Fast and rather easy one.

Wednesday Jul 1, 2020 #

6 AM

Running 36:36 [2] 6.86 km (5:20 / km) +49m 5:09 / km
ahr:134 max:149 shoes: Hoka OneOne Rincon

4 PM

Rowing 46:03 [2] 4.89 km (9:25 / km)
ahr:92 max:130

First time ever for real on a river.

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