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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PVA

In the 7 days ending Jan 10, 2016:

activity # timemileskm+m
  XC-Skiing5 6:32:51 47.41(8:17) 76.31(5:09) 856
  Orienteering3 3:17:55 16.78(11:48) 27.0(7:20) 927
  Running2 2:00:41 10.81(11:10) 17.4(6:56) 52
  Strength2 40:00
  Total11 12:31:27 75.0 120.7 1836
  [1-5]11 10:58:25

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MoTuWeThFrSaSu

Sunday Jan 10, 2016 #

Event: 20. Effretiker-OL
 
9 AM

Orienteering race 53:04 intensity: (3:44 @0) + (2:05 @1) + (13:00 @2) + (6:39 @3) + (17:59 @4) + (9:37 @5) 9.78 km (5:26 / km) +115m 5:08 / km
ahr:158 max:184 shoes: ASICS Gel-Cumulus 16 (blue)

Traditional season opening near Zürich.



Some mistakes and especially bad pacing today. Started to slow and couldn't shift up to the "orienteering gear" during the race, resulting in a steady time loss.

Saturday Jan 9, 2016 #

10 AM

Orienteering 1:17:17 intensity: (5:42 @0) + (2:56 @1) + (4:15 @2) + (13:52 @3) + (17:49 @4) + (32:43 @5) 8.61 km (8:59 / km) +504m 6:57 / km
ahr:169 max:207 shoes: inov8 X-TALON 212

3x65m climb followed by approx. 2km orienteering (map without paths). Heart rate belt going crazy once again...

The first loop was a desaster, the others had been quite ok. Good speed up to the starting point.

1st loop:


2nd loop:


3rd loop:
2 PM

Orienteering 1:07:34 intensity: (8:36 @0) + (4:23 @1) + (17:30 @2) + (7:26 @3) + (11:18 @4) + (18:21 @5) 8.61 km (7:51 / km) +308m 6:39 / km
ahr:155 max:200 shoes: inov8 X-TALON 212

Middle mass start training. 12 people starting together - good race.

(Had a different forking than on this map:)

Leading my group at the beginning, some company in middle of the race and towards the end, though running 60-70% of the race alone.

Friday Jan 8, 2016 #

2 PM

XC-Skiing (skating) 2:13:06 intensity: (27:11 @0) + (20:36 @1) + (1:20:05 @2) + (5:14 @3) 23.55 km (5:39 / km) +233m 5:23 / km
ahr:128 max:160

Easy training, tough orienteering weekend ahed.
incl. some technical sessions

Thursday Jan 7, 2016 #

3 PM

Running 1:02:50 intensity: (33:28 @1) + (26:39 @2) + (2:43 @3) 7.91 km (7:57 / km) +25m 7:49 / km
ahr:127 max:165 shoes: ASICS Gel-Cumulus 16 (blue)

First and last part through deep snow (finally it really arrived here...)
incl. 6x25''(2')

Wednesday Jan 6, 2016 #

12 PM

XC-Skiing (classic) 1:19:38 intensity: (28:13 @0) + (3:48 @1) + (28:42 @2) + (7:03 @3) + (11:52 @4) 12.38 km (6:26 / km) +172m 6:01 / km
ahr:132 max:195

4 PM

Running 57:51 intensity: (7:18 @0) + (3:40 @1) + (27:06 @2) + (16:23 @3) + (3:24 @4) 9.49 km (6:06 / km) +27m 6:01 / km
ahr:139 max:196 shoes: ASICS Gel-Cumulus 16 (blue)

Strength 20:00 [4]

Tuesday Jan 5, 2016 #

1 PM

XC-Skiing (skating) 1:28:43 intensity: (3:19 @0) + (39 @1) + (16:30 @2) + (1:03:28 @3) + (4:47 @4) 21.58 km (4:07 / km) +291m 3:51 / km
ahr:156 max:187

8 PM

XC-Skiing (skating) 42:00 intensity: (5:49 @0) + (9:56 @1) + (26:12 @2) + (3 @3) 8.39 km (5:00 / km) +46m 4:52 / km
ahr:129 max:152

Monday Jan 4, 2016 #

8 AM

Strength 20:00 [4]

10 PM

XC-Skiing (skating) 49:24 intensity: (3:10 @0) + (48 @1) + (24:22 @2) + (21:04 @3) 10.41 km (4:45 / km) +114m 4:30 / km
ahr:146 max:165

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