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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Warti

In the 30 days ending Apr 30, 2009:

activity # timemileskm+m
  Orienteering Training10 14:42:45 3245
  Cycling/Hometrainer7 4:46:00
  warmup/cooldown9 4:35:15 425
  Intervals4 4:15:00
  easy jog5 3:34:30 400
  Orienteering competition2 3:02:00
  Hilltraining1 1:39:00
  Strength3 1:30:00
  Laufschule/Koordinationstraining/Fußgymnastik2 36:00
  Road Race1 25:00
  Tracktraining1 16:49 3.11(5:25) 5.0(3:22)
  Total25 39:22:19 3.11 5.0 4070
  [1-5]25 39:07:19

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Thursday Apr 30, 2009 #

Intervals 1:35:00 [3]

Intervals

Wednesday Apr 29, 2009 #

Intervals 1:11:00 [4]

AM: Geländlauftest

Cycling/Hometrainer 40:00 [1]

PM: wup and cooldown indoor cycling

Strength 30:00 [3]

PM

Tuesday Apr 28, 2009 #

Orienteering Training 59:00 [2]

AM: Korridor-OL Niklashof

Cycling/Hometrainer 1:00:00 [2]

PM: Rad

Monday Apr 27, 2009 #

easy jog 30:00 [1]

easy jog after the hard weekend

Sunday Apr 26, 2009 #

warmup/cooldown 27:00 [1]

Orienteering competition long 1:41:00 [4]

A.M. 1. AC, Purkersdorf, H21L -> 1st place

Saturday Apr 25, 2009 #

warmup/cooldown 59:00 [1]

P.M. Birnbauer-Run in Seebenstein, 7,5 Km, warm up/cool down

Road Race race 25:00 [5]

P.M. Birnbauer-Run

Friday Apr 24, 2009 #

Laufschule/Koordinationstraining/Fußgymnastik (Laufschule) 21:00 [2]

Intervals 39:00 [3]

3 x 400m in 10.000m race-pace
C • ? 1

Thursday Apr 23, 2009 #

Orienteering Training 1:20:00 [2]

A.M. easy jog on forest roads, small paths and across the forest (59 min.) and a short O-course (21 min.)

Cycling/Hometrainer 45:00 [1]

P.M. wup (20') and cdown (25')

Strength 30:00 [3]

P.M.

Wednesday Apr 22, 2009 #

Hilltraining 1:39:00 [4]

A.M.: Türkensturz-testrun, 3 times, A1, A2, A3 + wup and cdown. One time up is 2.200m and 220 Hm.

1st = 15:20 min. (A1)
2nd = 13:52 min. (A2)
3rd = 12:23 min. (A3)

Tuesday Apr 21, 2009 #

Note
(rest day)

Travel back to Austria

Monday Apr 20, 2009 #

easy jog 46:00 [3]

P.M. a bit faster map-jog

Sunday Apr 19, 2009 #

Note
(rest day)

Saturday Apr 18, 2009 #

warmup/cooldown 30:00 [1]

wup and cdown 10Mila

Orienteering competition race 1:21:00 [5]

Night: 10Mila 2009 in Perstorp, 1st leg of OK Tyr 1, I had a solid run with one bigger mistake and some bad routechoices, but I handed over at 111. position and thus I was really satisfied :)

Friday Apr 17, 2009 #

Orienteering Training 1:03:00 [2]

P.M. O-Training in Perstorp, get prepared for 10Mila!! :D

Thursday Apr 16, 2009 #

Orienteering Training 48:00 [2]

A.M. O-Training Ängárdsbergen

Orienteering Training 44:00 [1]

P.M. O-Training at Skatás

Wednesday Apr 15, 2009 #

Orienteering Training 1:03:00 [4]

P.M. Orienteering Intervals, 11' wup, 10x fast 2 controls = 16', between easy = 19' and 17' cool down

Tuesday Apr 14, 2009 #

Intervals 50:00 [4]

AM: 4 x 2 min. with 4 break, 15' warm up and 15' cool down

Strength 30:00 [3]

PM

Cycling/Hometrainer 40:00 [1]

PM: warmup and cooldown

Monday Apr 13, 2009 #

Note
(rest day)

Sunday Apr 12, 2009 #

easy jog 58:30 [2] +400m

Laufschule/Koordinationstraining/Fußgymnastik (Fußgymnastik) 15:00 [0]

Saturday Apr 11, 2009 #

Note
(rest day)

C • NICE! 1

Friday Apr 10, 2009 #

Cycling/Hometrainer 45:00 [1]

AM: very easy Ergo

Thursday Apr 9, 2009 #

warmup/cooldown 10:30 [1] +135m

AM: einlaufen

Orienteering Training 1:07:00 [3] +365m

AM: Ostereier Score-OL at "Torzo"

Wednesday Apr 8, 2009 #

Orienteering Training 1:20:00 [4] +485m

AM: Longdistance training at "Szelcepuszta"

warmup/cooldown 42:30 [1] +125m

PM: ein- u. auslaufen für Sprinttraining

Orienteering Training 14:00 [5] +90m

PM: Sprint-training at "Betliar", 1. Durchgang

Orienteering Training 12:30 [5] +70m

PM: Sprint-training at "Betliar", 2. Durchgang

Tuesday Apr 7, 2009 #

warmup/cooldown 16:00 [1] +50m

AM: ein- u. auslaufen für Intervall-O-Training

Orienteering Training 18:30 [3] +145m

AM: O-Intervals, 1st loop, fast training-speed

Orienteering Training 10:45 [4] +90m

AM: O-Intervals, 2nd loop, competition-speed

Orienteering Training 9:45 [5] +80m

AM: O-Intervals, 3rd loop, maximum-speed

Orienteering Training 22:00 [2] +155m

AM: O-Intervals, 4th loop, training speed

All loops at "Silica L'adnica"

Orienteering Training 1:20:00 [2] +390m

PM: Merk-OL at "Brázda 2000" with Kerschi, Markus, Bindi, Tobi, Wolfi, Thomas

Monday Apr 6, 2009 #

Orienteering Training 1:25:00 [2] +450m

AM: Routechoice Training at "Torzo" with Tobi, Thomas, Bindi

warmup/cooldown 25:00 [1] +45m

PM: ein- u. auslaufen

Orienteering Training 47:00 [4] +385m

PM: Middle-Distance Training at "Silica L'adnica"

Sunday Apr 5, 2009 #

Orienteering Training 1:06:00 [2] +410m

AM: Training Béke Barlang, "Shadowing" with Bindi and Thomas

warmup/cooldown 28:15 [1] +70m

PM: ein- u. auslaufen für den Sprint

Orienteering Training 13:15 [5] +130m

PM: Sprinttraining in Krásnohorská Dlhá Lúka

Saturday Apr 4, 2009 #

easy jog 27:00 [1]

auslaufen in Roznava/SVK

Friday Apr 3, 2009 #

Tracktraining race 16:49 [5] 5.0 km (3:22 / km)

AM: 5.000m Track Test. My time was 16:49 min.

warmup/cooldown 37:00 [1]

Cycling/Hometrainer 30:00 [1]

P.M. just easy cycling after the test

Thursday Apr 2, 2009 #

Note
(rest day)

Wednesday Apr 1, 2009 #

easy jog 53:00 [1]

Cycling/Hometrainer 26:00 [1]

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