Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending May 2, 2009:

activity	#	time	miles		km		+m
Orienteering	5	4:29:43	21.34	(12:38)	34.35	(7:51)	1575
Running	6	2:10:23	13.36	(9:46)	21.5	(6:04)	280
Cycling	3	1:13:53	19.76	(3:44)	31.8	(2:19)	90
Stretching	3	33:01
Total	7	8:27:00	54.46		87.65		1945
[1-5]	7	7:53:59

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Saturday May 2, 2009 #

Running warm up/down (Warm up) 16:50 [2] 2.5 km (6:44 / km) +100m 5:37 / km

Orienteering (middle) 40:50 [5] 5.4 km (7:34 / km) +250m 6:08 / km

AA cup, middle distance:
same course than ME! nice technical demanding terrain, lost maybe 2min (had a bad start), got 2nd in M20; winner- klaus was having 34min!

Running warm up/down (Cool down) 5:33 [1] 0.9 km (6:10 / km)

Running (Warm up) 10:29 [2] 2.0 km (5:15 / km) +10m 5:07 / km

Orienteering (Night sprint) 24:16 [5] 3.41 km (7:07 / km) +15m 6:58 / km

AA cup night sprint:
was a bad race: was confused to first control cuz road works werent mapped , then I lost another minute to 2nd control (wrong direction)
in the end my lamp was out of power, so I lost another minute due to some mistakes by misreading the map in the dark!

Running warm up/down (Cool down) 4:30 [1] 0.7 km (6:26 / km)

Stretching 6:30 [0]

Middle HE - Splits

Friday May 1, 2009 #

Event: Alpen-Adria-Cup (2xWRE)

Running warm up/down (Warm up) 13:30 [2] 2.2 km (6:08 / km) +10m 6:00 / km

Orienteering race (Relay) 35:48 [5] 5.54 km (6:28 / km) +275m 5:11 / km

Alpen Adria Cup- relay
ran the start leg for team styria 3, had an awesome race (lost maybe total 30sec), came back 2 min down on leading teams as first styrian on 7th place; overall we got 15th!

Running (Cool down) 7:00 [1] 1.0 km (7:00 / km)

Thursday Apr 30, 2009 #

Cycling 9:02 [2] 4.0 km (2:16 / km) +5m 2:15 / km
ahr:110 max:128

Orienteering (D1) 44:41 [3] 4.5 km (9:56 / km) +265m 7:40 / km
ahr:159 max:175

o training in graz city, had to go up twice on schlossberg, tiring! missed a route choice and some small hesitations! easy so I ll be prepared for the weekend!
course was 4.5km, but a lot of detours, so estimated running distance is probably 7k or so!

Cycling 10:09 [2] 4.0 km (2:32 / km) +25m 2:28 / km
ahr:116 max:130

Running 12:16 [1] 1.8 km (6:49 / km) +10m 6:38 / km
ahr:123 max:135

easy and also some barefoot running on grass!

Stretching 15:00 [0]

Wednesday Apr 29, 2009 #

Cycling 10:14 [2] 5.0 km (2:03 / km) +10m 2:02 / km
ahr:103 max:130

Orienteering 25:03 [3] 4.0 km (6:16 / km) +45m 5:56 / km
ahr:140 max:167

setting controls for o training!

Running 25:56 [3] 5.0 km (5:11 / km) +45m 4:58 / km
ahr:148 max:161

collecting controls!!!

Cycling 12:02 [2] 5.0 km (2:24 / km) +20m 2:22 / km
ahr:125 max:139

Tuesday Apr 28, 2009 #

Cycling 12:24 [1] 5.0 km (2:29 / km) +30m 2:24 / km
ahr:99 max:109

wanted to do some easy cycling outdoor, but it started to rain....

Cycling (Ergo) 20:02 [1] 8.8 km (2:17 / km)
ahr:97 max:103

thats why I continued the easy cycling indoor on the ergo!

Stretching 11:31 [0]

Monday Apr 27, 2009 #

Running 20:49 [1] 3.2 km (6:30 / km) +25m 6:16 / km
ahr:119 max:129

easy but I could feel my damaged muscles! hope it will get better til thursday!

Sunday Apr 26, 2009 #

Running warm up/down (Warm up) 13:30 [2] 2.2 km (6:08 / km) +80m 5:12 / km

Orienteering race 1:39:05 [5] 11.5 km (8:37 / km) +725m 6:33 / km

austrian ultralong championships: 3rd place, winning time was impressive, may had a chance on 2nd with an awesome race!
race was pretty ok, all in all had 4 min of mistakes which isnt that bad, after one hour I got tired and couldnt run that aggressive as I hoped of before to do!
terrain was sooo steep and tough, had also cramps in the end!

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