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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 7 days ending Jun 30, 2014:

activity # timemileskm+m
  Running8 3:17:39 21.42(9:14) 34.48(5:44) 690
  Orienteering4 3:01:49 16.71(10:53) 26.9(6:46) 1175
  Total8 6:19:28 38.14(9:57) 61.38(6:11) 1865

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Sunday Jun 29, 2014 #

12 PM

Running warm up/down 14:00 [1] 2.2 km (6:22 / km) +30m 5:57 / km

Orienteering 44:14 [3] 5.5 km (8:03 / km) +310m 6:16 / km

AA Cup middle on "foresta del cansiglio"

had too much respect about the terrain. Of course it was technically demanding, but was way too passive. got caught by andraz (2min) on #5 and we had a more or less stable race together catching some other runners

Saturday Jun 28, 2014 #

10 AM

Running warm up/down 16:00 [1] 2.6 km (6:09 / km)

Orienteering 41:28 [4] 6.3 km (6:35 / km) +300m 5:19 / km

AA Cup Relay on "foresta del cansiglio" with simmi (1st) and klaus (3rd)

went out alone and focused on my race. small miss to #1 and then a bigger one in the circle to #6. generally going safe and double-checking a lot. caught a portuguese at #10 and then going with him till the end. changed over in 4th place and klaus had an awesome race bringing us into 2nd place (1st AA Cup team) behind the Australian Woc team
7 PM

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)

Orienteering 18:10 [4] 4.6 km (3:57 / km) +50m 3:45 / km

AA Cup sprint on "conegliano centro"

fast sprint, made some smaller mistakes and felt physically awful, especially on the long legs.

Friday Jun 27, 2014 #

4 PM

Running warm up/down 15:00 [1] 2.6 km (5:46 / km) +20m 5:33 / km

Orienteering 1:17:57 [4] 10.5 km (7:25 / km) +515m 5:58 / km

AA Cup Long on "foresta del cansiglio"

easy start, then a stupid miss to #4 due to catching runners in front of me, a bigger one to #7, was really close to the control, but couldnt see it... then a bad choice one the long route to #9, where I pushed quite a lot up the hill and felt strong. caught sight of andraz (who actually started 2min behind of me, but overran me) and finished the race with him. one bigger miss to #20, where I should have trusted myself

Thursday Jun 26, 2014 #

10 PM

Running 15:16 [2] 2.64 km (5:47 / km) +70m 5:06 / km

late night jogging with axl in conegliano

Wednesday Jun 25, 2014 #

8 AM

Running 46:08 [1] 7.82 km (5:54 / km) +160m 5:21 / km

easy morning jog- checking control sites and collecting tapes from monday's school training

Tuesday Jun 24, 2014 #

4 PM

Running 10:05 [1] 2.12 km (4:45 / km) +15m 4:36 / km

Running intervals 19:51 [5] 4.0 km (4:58 / km) +275m 3:42 / km

5x4min with 3min recovery on trail loop

loop about 800metres with 55metres of climb.
times:
3:53, 3:54, 3:55, 4:04, 4:03

last two were pretty tough, ran without taped ankles, so didnt push on the downhills, getting confidence back in my ankle

Running (cd) 37:55 [1] 6.2 km (6:07 / km) +120m 5:35 / km

9 PM

Running 11:24 [1] 2.3 km (4:57 / km)

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