Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Giac

In the 7 days ending Jun 29, 2013:

activity	#	time	miles		km		+m
Orienteering	5	3:49:28	12.58		20.25		432
Easy Run	5	2:54:13	22.17	(7:51)	35.69	(4:53)	404
Track Intervals	1	11:14	2.31	(4:51)	3.72	(3:01)
Core Workout	1	10:06	0.88	(11:25)	1.42	(7:06)	14
Total	9	7:05:01	37.95		61.08		850
[1-5]	9	6:40:10

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Saturday Jun 29, 2013 #

12 PM

Orienteering 46:07 [3] 5.65 km (8:10 / km) +87m 7:35 / km
ahr:141 max:160

Relay relevant terrain training here at the Czech JWOC. Soft runnable woods, continental vegetation with patches of thick green, though not as impenetrable as Switzerland. I focused on remembering the feature inside the circle. Training was a great start to the weekend!

1 PM

Orienteering 39:51 [3] 5.52 km (7:13 / km) +93m 6:40 / km
ahr:148 max:168

Second training here in the Czech Republic, got somewhat lost on one control, but then enjoyed this new terrain and this new place. Orienteering is always so much fun to me!

Friday Jun 28, 2013 #

10 PM

Easy Run 47:40 [3] 8.82 km (5:24 / km) +206m 4:50 / km
ahr:150 max:175

Late night running in the dark in the north of the Czech Republic. I have never seen so many eyes in the forest, so got scared and ran in the streets the second half of the run.

Thursday Jun 27, 2013 #

4 PM

Easy Run 14:45 [0] 2.75 km (5:22 / km) +61m 4:49 / km
ahr:139 max:161

Track Intervals 11:14 [4] 3.72 km (3:01 / km)
ahr:138 max:155

4*10*100m with Franzi. He asked me for company to do this workout, so I said yes, though it was probably not very useful right now for me.

Easy Run 17:28 [2] 3.51 km (4:59 / km) +32m 4:46 / km
ahr:140 max:150

Wednesday Jun 26, 2013 #

5 PM

Easy Run 20:10 [3] 4.01 km (5:02 / km) +71m 4:37 / km
ahr:152 max:188

Run to 'my' training park in Vienna!

Core Workout 10:06 [0] 1.42 km (7:06 / km) +14m 6:46 / km
ahr:159 max:174

Same as last week! Circuit: 30 sec sprint, 30 sec core exercise.

Orienteering 19:59 [2] 3.31 km (6:02 / km) +62m 5:31 / km
ahr:164 max:178

Never happened before in my life, I ran by accident into an Orienteering race. A Sprint in the park I was working out in. Austria, you are doing something very right here : )

Easy Run 3:15 [2] 0.6 km (5:25 / km)
ahr:138 max:147

Easy Run 6:11 [2] 1.31 km (4:43 / km) +20m 4:23 / km
ahr:144 max:153

Tuesday Jun 25, 2013 #

6 PM

Easy Run 52:44 [4] 12.19 km (4:20 / km) +14m 4:18 / km
ahr:163 max:186

Felt good today, cooler weather, good mood, ipod. The pace shows it was a little better. I pushed the last 2km a bit. Also, Prater is a nica place to run, you have great company.

C • Prater 2

Monday Jun 24, 2013 #

6 PM

Orienteering 43:31 [2] 5.77 km (7:33 / km) +190m 6:29 / km
ahr:136 max:175

Corridor-o training. My mind was elsewhere today, but still good to be training.

7 PM

Easy Run 12:00 [3] 2.5 km (4:48 / km)

Run to and from training.

Sunday Jun 23, 2013 #

10 AM

Orienteering 1:20:00 [4]

Strange Austrian O-race called Mannschaft Lauf, with a first part with rogane-type controls, and a second part with pre-assigned order. Teams of three, with 3 places where all three members needed to be there and only one si-card to organize. I was in a team of two, and did three loops. First 30minute loop, in which I felt really good and was running with most of the other runners until they started to switch (having 3 people instead of two. Then a 20min loop after a 20min break and two long uphill legs. Felt more tired but still managed to push. Last, after a 10 minute break, I finished our race with the last 10min mostly downhill. Overall, good fun and good training. I also felt much better than the day before, maybe because of the company in the woods and the breaks.
(No GPS data, since I was extremely bad at starting and stopping the watch).

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