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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OL'e

In the 7 days ending Apr 24:

activity # timemileskm+m
  running11 4:45:01 29.63(9:37) 47.68(5:59) 143
  orienteering8 2:47:25 21.2(7:54) 34.12(4:54) 271144c
  biking1 1:29:52 23.79(15.9/h) 38.29(25.6/h) 401
  strength & coordination1 1:00:00
  Total12 10:02:18 74.62 120.09 814144c
averages - sleep:8.6

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MoTuWeThFrSaSu

Sunday Apr 24 #

9 AM

running warm up/down 11:06 [2] 1.84 km (6:01 / km)
ahr:105 max:132 slept:8.5 shoes: NB 880 V11

orienteering (Sprint) 21:27 [3] 4.84 km (4:26 / km) +12m 4:23 / km
ahr:130 max:148 18c shoes: NB 880 V11

Sprint-TL #7: partner map memory mit Anselm

running warm up/down 3:04 [1] 0.59 km (5:12 / km) +2m 5:08 / km
ahr:105 max:113 shoes: NB 880 V11

Iwie Schmerzen Innenseite Wade links unten, daher ser kurz. Gestern Vormittags auch schonmal leicht gemerkt
12 PM

running warm up/down 13:47 [2] 2.0 km (6:53 / km)
ahr:141 max:169 shoes: Asics Fuze X Rush

orienteering 4:33 [5] 1.06 km (4:17 / km)
ahr:139 max:166 9c shoes: Asics Fuze X Rush

Sprint-TL #8: relay
2. Strecke

orienteering 10:18 [5] 2.47 km (4:10 / km) +10m 4:05 / km
ahr:150 max:166 13c shoes: Asics Fuze X Rush

4. Strecke

running warm up/down 8:21 [2] 1.48 km (5:38 / km)
ahr:116 max:130 shoes: Asics Fuze X Rush

Poateneinsammeln.
Wade/Schninbein erfreulicherweise nicht mehr gemerkt

Saturday Apr 23 #

9 AM

running warm up/down (inkl. ABC + Steigerungen) 15:22 [2] 2.66 km (5:46 / km) +22m 5:33 / km
ahr:110 max:142 slept:8.0 shoes: Asics Fuze X Rush

orienteering 7:09 [5] 1.81 km (3:57 / km) +10m 3:50 / km
ahr:151 max:169 9c shoes: Asics Fuze X Rush

Sprint-TL #3: Knockout-Quater final - Runners choice

running warm up/down 6:57 [2] 1.21 km (5:46 / km)
ahr:108 max:123 shoes: Asics Fuze X Rush

11 AM

running warm up/down (inkl. ABC + Steigerungen) 11:33 [2] 2.07 km (5:34 / km) +10m 5:27 / km
ahr:117 max:141 shoes: Asics Fuze X Rush

orienteering 6:16 [5] 1.78 km (3:31 / km)
ahr:173 max:194 15c shoes: Asics Fuze X Rush

Sprint-TL #4: Knockout-Semi final - Loops

running warm up/down 7:48 [2] 1.33 km (5:52 / km) +12m 5:37 / km
ahr:143 max:154 shoes: Asics Fuze X Rush

running warm up/down 11:01 [2] 1.53 km (7:13 / km) +2m 7:10 / km
ahr:111 max:148 shoes: Asics Fuze X Rush

orienteering 6:48 [5] 1.9 km (3:34 / km) +4m 3:32 / km
ahr:144 max:164 14c shoes: Asics Fuze X Rush

Sprint-TL #5: Knockout-final - unforked

running warm up/down 8:44 [2] 1.61 km (5:26 / km)
ahr:111 max:119 shoes: Asics Fuze X Rush

3 PM

running warm up/down 14:55 [2] 2.32 km (6:26 / km)
ahr:115 max:158 slept:0.5 shoes: NB 880 V11

orienteering 15:31 [4] 3.75 km (4:08 / km)
ahr:150 max:163 17c shoes: NB 880 V11

Sprint-TL #6: normal Sprint Mainz

running warm up/down (Wiese) 9:36 [2] 1.79 km (5:22 / km)
ahr:110 max:122 shoes: barefoot

9 PM

Note

15min Recovery Boots

Friday Apr 22 #

4 PM

running warm up/down 17:18 [2] 3.13 km (5:32 / km)
ahr:118 max:143 slept:8.0 shoes: Asics Fuze X Rush

inkl- ABC + 3 Stg

orienteering intervals 30:43 intensity: (11:07 @1) + (19:36 @5) 5.95 km (5:10 / km) +12m 5:07 / km
ahr:130 max:167 20c shoes: Asics Fuze X Rush

Sprint-TL #1: O-Intervalle

running warm up/down 9:49 [2] 1.91 km (5:08 / km) +13m 4:58 / km
ahr:120 max:134 shoes: Asics Fuze X Rush

8 PM

running warm up/down (inkl. ABC + Steigerungen) 18:26 [2] 2.54 km (7:15 / km) +18m 7:00 / km
ahr:114 max:165 slept:0.5 shoes: NB 880 V11

orienteering 9:36 [4] 2.37 km (4:03 / km)
ahr:151 max:166 11c shoes: NB 880 V11

Sprint-TL #2: Night-Knockout-Quali

running warm up/down 8:56 [2] 1.49 km (5:59 / km) +31m 5:26 / km
ahr:119 max:150 shoes: NB 880 V11

Thursday Apr 21 #

6 PM

biking 1:29:52 intensity: (20:00 @1) + (30:00 @2) + (30:00 @3) + (9:52 @4) 38.29 km (25.6 kph) +401m
ahr:98 max:133

Schöne Radrunde mit Miri, Alessa und Katharina

Wednesday Apr 20 #

Note
slept:8.25

5 PM

running 22:53 [2] 4.45 km (5:09 / km)
ahr:103 max:144 shoes: Asics Road Hawk FF 2

reg. DL + Dehnen & Blackroll

Tuesday Apr 19 #

Note
slept:8.5

6 PM

running warm up/down 30:01 [2] 4.89 km (6:08 / km) +13m 6:04 / km
ahr:136 max:197 shoes: NB 880 V11

Inkl. ABC & 2 Steigerungen

running intervals (Bahn) 33:48 intensity: (22:16 @1) + (11:32 @5) 5.18 km (6:32 / km) +2m 6:31 / km
ahr:142 max:203 shoes: NB 880 V11

LGG-Training 3x (800m/400m) Start alle 5‘/3‘

Endlich wieder mal beim Intervalltraining, dazu Sonne, sehr genossen!
Beine waren schon ziemlich schwer, muss definitiv erstmal wieder ins schnelle Laufen reinkommen. Daher auch nur 3x statt 4x.

800er in 2:34 (ca. 3:10er Pace)
400er in 72‘‘ (3:00er pace)

Oberschenkel re nur am Anfang etwas gemerkt, dann nicht mehr

running warm up/down (Bahn) 9:24 [2] 1.71 km (5:29 / km)
ahr:104 max:122 shoes: barefoot

Monday Apr 18 #

11 AM

running warm up/down 7:02 [2] 1.15 km (6:07 / km) +21m 5:37 / km
ahr:103 max:144 slept:9.25 shoes: VJ Bold x

orienteering 37:29 [3] 5.76 km (6:30 / km) +168m 5:41 / km
ahr:119 max:147 18c shoes: VJ Bold x

Testlauf LMM HE

orienteering warm up/down 17:35 [1] 2.43 km (7:15 / km) +55m 6:31 / km
ahr:138 max:189 shoes: VJ Bold x

DH10& 12 noch gecheckt mit Birte zum AL
6 PM

strength & coordination 1:00:00 [2]

Zoom-Stabi
Heute als Zirkel

running warm up/down (Rasen) 5:10 [1] 0.8 km (6:28 / km)
ahr:130 max:149 shoes: barefoot

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