Tuesday Oct 31 |
 | Running 59:28 [2]12.5 km (4:45 / km) +115m 4:33 / km | |
| ahr:139 max:158 shoes: Salomon Trail Pro SCS |
| was out for a run with phil. was really cool running with him because he is studying in kufstein now. had a great time. was pretty warm - short sleeves! |
| Strength 50:00 [3] | |
| shoes: Nike 90 |
| the usual strength training with the club. was fun as usual! ;) |
| Running 13:11 [2]2.6 km (5:04 / km) +55m 4:35 / km | |
| ahr:137 max:163 shoes: Salomon Trail Pro SCS |
| running to the gym for the strength training with the club and afterwards running back with Anna. Cool that she joined me! ;) |
| Aerobic warm up/down 20:29 [2] | |
| ahr:124 max:160 shoes: Nike 90 |
| we did aerobic to warm up for the strength workout. its always and always again pretty funny. i also measured the pulse this time. 160max is pretty much... but the average seems to be ok! |
Monday Oct 30 |
| Running 1:28:21 [2]19.5 km (4:32 / km) +225m 4:17 / km | |
| ahr:147 max:164 shoes: Salomon Trail Pro SCS |
| did again a bit longer run today. the weather got better again and there was a lot of sun while running. so i ran again with short sleeves ... incredible! |
Sunday Oct 29 |
| Running 1:32:23 [2]17.5 km (5:17 / km) +305m 4:51 / km | |
| ahr:141 max:162 shoes: Salomon Trail Pro SCS |
| was out running today with warti and rich. the weather really sucked. wind, rain and also clouds and it was "cold". maybe because of my short sleeves i ran with about half of the run! ;) but we had fun and made it together back home! of course aishi was also there :D |
| Running 40:05 [2]7.9 km (5:04 / km) +110m 4:45 / km | |
| ahr:138 max:161 shoes: Brooks Glycerine 4 |
| was just out for a fun run with mani and phil. i really enjoyed it. due to the fact they are both studying now we don't meet as often as usual. |
Saturday Oct 28 |
| Orienteering 1:00:12 [2]7 km (8:36 / km) +315m 7:01 / km | |
| ahr:144 max:175 shoes: Jalas Jukola |
| did an old orienteering course with mani. was really great fun out there. |
Friday Oct 27 |
| Bike 24:00 [1]9.4 km (2:33 / km) +185m 2:19 / km | |
| ahr:126 max:151 shoes: Brooks Glycerine 4 |
| took rich's bike (THX dude) to drive to the kienberg and back to rich. my bike got a "patschen" (hole in the tire). :( |
| Orienteering 51:40 [2]6.5 km (7:57 / km) +285m 6:31 / km | |
| ahr:138 max:164 shoes: Jalas Jukola |
| i took the map of the 3rd day of the chicken challenge of last year and ran a part of it. it was really great. i just ran around and enjoyed myself. again sleeveless - its really incredible warm out there but tomorrow its getting colder :( |
Thursday Oct 26 |
| Running 1:40:45 [2]17.3 km (5:49 / km) +600m 4:58 / km | |
| ahr:146 max:162 shoes: Salomon Trail Pro SCS |
| did my "mountain run" today. it was really great. we had about 25 C° out there at the end of october. incredible. ran with my sleeveless shirt...!
started with rich and arthur - was really fun - enjoyed it. did 2 little extensions today! |
Wednesday Oct 25 |
| Intervals intervals 13:00 [5]4 km (3:15 / km) | |
| ahr:146 max:191 shoes: Salomon Trail Pro SCS |
| intervals on track. 4 x 800 and 4 x 200
2:42, 2:44, 2:42, 2:43
90'' break between the 800m
32, 31, 33, 32
60'' break between the 200m
5' break between the 800 and 200 meters
felt good today but its so boring :x and i was alone :( |
| Running warm up/down 47:19 [2]6 km (7:53 / km) +45m 7:36 / km | |
| ahr:146 max:191 shoes: Salomon Trail Pro SCS |
| warm up and cool down plus the break between the intervals! |
| Running 1:03:02 [2]12.3 km (5:07 / km) +350m 4:29 / km | |
| ahr:143 max:170 shoes: Salomon Trail Pro SCS |
| did my little "mountainrun" in the henndorfer forest. was really great although it got dark in the end. anyways i dont mind! |
Tuesday Oct 24 |
| Running 52:05 [2]11.3 km (4:37 / km) +120m 4:23 / km | |
| ahr:147 max:163 shoes: Salomon Trail Pro SCS |
| it's raining right now in salzburg! :x the run was fun anyways... really liked it today. i'm felt better today and was able to run at normal speed! |
| Running 1:23:11 [2]16.5 km (5:02 / km) +295m 4:38 / km | |
| ahr:142 max:160 shoes: Salomon Trail Pro SCS |
| ran a 30' loop to school met warti and markus there. ran together with them a loop back to school and after the strength training some minutes home.
again huge problems with the stomach. was 4 times on the toilet while running! i guess i should contact a doctor. :( |
| Strength 45:00 [3] | |
| |
| the ususal strength training |
Monday Oct 23 |
| Running 39:57 [2]7 km (5:42 / km) +85m 5:23 / km | |
| ahr:133 max:154 |
| oh man i felt so bad today ... incredible. pulse was more or less ok but my muscles completely empty. i guess its because i ate nothing since yesterday 1400 because of my stomach. just some little things. like a yoghurt and a banana. so i know what to do today - eat eat eat :D |
Sunday Oct 22 |
| Running 1:56:49 [2]23.3 km (5:01 / km) +340m 4:40 / km | |
| ahr:139 max:156 shoes: Salomon Trail Pro SCS |
| was really cool today. running with warti and rich. did the first 20 minutes and the last 30 on my own. had some major problems with my stomach but arrived at home without any accidant :P |
Saturday Oct 21 |
| |
| Event: Salzburg Sprint Championships
|
| Orienteering race 9:57 [5]2.5 km (3:59 / km) +25m 3:47 / km | |
| shoes: Jalas Jukola |
| first sprint race. was all in all ok but had again mistakes :( |
| Orienteering race 11:13 [5]2.6 km (4:19 / km) +15m 4:12 / km | |
| shoes: Jalas Jukola |
| the 2nd sprint race chasing start. was about 40seconds too late at the start :( thats a problem. so i was 7th at the 1st control. after thinking about giving up because there was no motivation left i tried to do it as fast as possible and ended up in 3rd spot just 9secs behind the 2nd. |
| Running warm up/down 30:00 [2]5 km (6:00 / km) | |
| shoes: Jalas Jukola |
| warm up and cool down before the races, inbetween and afterwards |
| |
|
Sprint 1 - Splits |
| |
|
Sprint 2 - Splits |
Friday Oct 20 |
| Running 42:43 [1]8.7 km (4:55 / km) +95m 4:39 / km | |
| ahr:135 max:153 shoes: Salomon Trail Pro SCS |
| oh man! that was really great today. did just an easy jog because tomorrow are sprint champs. the nature is really amazing. was sitting 40' next to the sea and watched the animals and stuff i'v seen 1000 times before but again really really nice!!!! |
Thursday Oct 19 |
| Running 1:30:39 [2]15.5 km (5:51 / km) +545m 4:58 / km | |
| ahr:146 max:166 shoes: Salomon Trail Pro SCS |
| did a run up the henndorfer forest. was really great AND i felt much much better today. also the pain in the left leg isn't as painful as it was yesterday AND i tried a new pair of shoes. they are really great. maybe thats also the reason why the pain got better (thx rich :D). |
| Running 49:55 [1]8.9 km (5:37 / km) +120m 5:15 / km | |
| ahr:134 max:149 shoes: Salomon Trail Pro SCS |
| easy run with rich again. knee got better but still hurt a bit and i got some problems with my stomach but not too bad. |
Wednesday Oct 18 |
| Intervals intervals 8:20 [5]2.58 km (3:14 / km) +35m 3:01 / km | |
| ahr:160 max:181 shoes: Brooks Glycerine 4 |
| did some intervals today. a track outside with 2 very small hills. the road isn't really good. just did it 6 times between 79 & 87. i nearly threw up then because of my breakfast :x damn!
i was really happy when i arrived at home. |
| Running warm up/down 41:03 [2]5.8 km (7:05 / km) +65m 6:42 / km | |
| shoes: Brooks Glycerine 4 |
| warm up and cool down and also the 5x 1 minute break and also the 1x 5 minutes break after the intervals. |
| Running 41:59 [1]7.7 km (5:27 / km) +140m 5:00 / km | |
| ahr:127 max:148 shoes: Brooks Glycerine 4 |
| was out for an easy run with rich. was really nice but it's pretty cold already in the evening. felt much better than in the morning today but my left leg still hurts all over. the main reason is the knee i guess. i'll try my new pair of salomon shoes tomorrow. i hope it helps. if not ... rich is responsible! :D |
Tuesday Oct 17 |
| Running 1:15:54 [2]16.2 km (4:41 / km) +160m 4:28 / km | |
| ahr:149 max:163 shoes: Brooks Glycerine 4 |
| again a wonderful run today but i felt really bad. don't know why but maybe its getting better until the evening. |
| Running 49:20 [2]9.3 km (5:18 / km) +95m 5:03 / km | |
| ahr:141 max:163 shoes: Brooks Glycerine 4 |
| running a little loop to school than a loop with some teammates than strength and after that home... |
| Strength 45:00 [2] | |
| shoes: Nike 90 |
| core body training with the club |
Monday Oct 16 |
| Running 37:27 [2]7.7 km (4:52 / km) +125m 4:30 / km | |
| ahr:138 max:163 shoes: Brooks Glycerine 4 |
| did an easy run today. it was really wonderful out there. autumn is definetely here - cold wind but beautiful weather and also beautiful colors! GREAT! |
Sunday Oct 15 |
| Orienteering race 41:19 [5]6 km (6:53 / km) +290m 5:33 / km | |
| shoes: Jalas Jukola |
| Today was the 10th Austrian ranking event. It was a middle distance. I was able not to make too much mistakes and so i'm feeling okay about the race!
2 "long" controls - 2 times the wrong rout choice. i think i should work on that! |
| Running warm up/down 15:00 [2]2.5 km (6:00 / km) | |
| shoes: Jalas Jukola |
| |
Saturday Oct 14 |
| Orienteering race 1:04:55 [2]6 km (10:49 / km) +305m 8:38 / km | |
| shoes: Jalas Jukola |
| Today was the 9th Austrian ranking event - a night o. i'm really bad at night o and so it was today. i gave up at the 6th control because i had already lost about 8 minutes...! just ran around a bit in the forest looking for some controls and ran back to the finish afterwards.
it was fun anyways! :) |
| Running warm up/down 13:00 [2]2 km (6:30 / km) +60m 5:39 / km | |
| shoes: Jalas Jukola |
| warm up & cool down for the "race" |
Friday Oct 13 |
| Running 18:43 [1]3.9 km (4:48 / km) +40m 4:34 / km | |
| ahr:130 max:152 shoes: Brooks Glycerine 4 |
| just easy running to get the legs easy for tomorrow. had great legs. hope they feel the same tomorrow... |
Thursday Oct 12 |
| Running 59:35 [1]11.4 km (5:14 / km) +220m 4:46 / km | |
| ahr:134 max:156 shoes: Brooks Glycerine 4 |
| a very nice and very easy run with warti our jec champion! :P had some fun in neumarkt playing around with some kiddiez stuff :D mayB we should make a video about that^^ |
Wednesday Oct 11 |
| Intervals intervals 15:00 [5]3.8 km (3:57 / km) +135m 3:21 / km | |
| max:181 shoes: Brooks Glycerine 4 |
| i did the intervals up the hill today. 5 times 90'' in between 60'' walking. after the 5 5' walking and than again 5 times 90'' with 60'' walking in between.
my legs are so empty ... unbelievable :X
i also was not able to get the pulse up. 181 as maximum is nothing for me. at my last sport medicine test i had a maximum of 205!! |
| Running warm up/down 54:00 [2]8.5 km (6:21 / km) +180m 5:45 / km | |
| ahr:142 shoes: Brooks Glycerine 4 |
| that was the warm up and cool down and also the walking between the intervals. |
Tuesday Oct 10 |
| Running 1:09:41 [2]15.5 km (4:30 / km) +170m 4:16 / km | |
| ahr:149 max:162 shoes: Brooks Glycerine 4 |
| wow what a run. the weather is just amazing it's still very warm outside and i felt ok.
but i think i should eat a bit more - i lost 2 kg. |
| Running 37:10 [2]7.5 km (4:57 / km) +95m 4:40 / km | |
| ahr:144 max:168 shoes: Brooks Glycerine 4 |
| running to school than a loop with some clubmates and after the strength training home again! |
| Strength 45:00 [2] | |
| shoes: Nike 90 |
| did again the indoor training with the club. core body training and some exercises for the feet as well. |
Monday Oct 9 |
| Running 1:31:07 [2]19.5 km (4:40 / km) +220m 4:25 / km | |
| shoes: Brooks Glycerine 4 |
| puh. my legs felt pretty heavy after 30' of running. but i made it back ...... |
Sunday Oct 8 |
| Running warm up/down 15:00 [2]3 km (5:00 / km) | |
| shoes: Jalas Jukola |
| warm up and cool down for the classic distance @ alpencup |
| Orienteering race 1:14:14 [5]11 km (6:45 / km) +510m 5:29 / km | |
| shoes: Jalas Jukola |
| today was the classic at the alpencup. was pretty fun but again a lot of mistakes. about 7 minutes! thats too much! :( |
| Orienteering 44:16 [3]6 km (7:23 / km) +160m 6:31 / km | |
| shoes: Jalas Jukola |
| collecting the controls because my club was the organiser of the event. |
Saturday Oct 7 |
| Orienteering race 16:16 [5]3.5 km (4:39 / km) +110m 4:01 / km | |
| shoes: Jalas Jukola |
| alpencup - sprint first run. was ok but i forgot a control. had the fastest time ... but not all controls. dsq^^ :( |
| Running warm up/down 15:00 [2]2.7 km (5:33 / km) | |
| shoes: Jalas Jukola |
| warm up and cool down for the sprint race! |
Friday Oct 6 |
| Running 57:15 [2]12 km (4:46 / km) +135m 4:31 / km | |
| shoes: Brooks Glycerine 4 |
| hmm had really good legs today. was a fun run with mani! |
Thursday Oct 5 |
| Running 1:35:40 [2]16 km (5:59 / km) +560m 5:05 / km | |
| shoes: Brooks Glycerine 4 |
| was out for a run with mani g. was really nice. i enjoyed it! |
Wednesday Oct 4 |
| Intervals intervals 12:24 [5]4 km (3:06 / km) | |
| shoes: Brooks Glycerine 4 |
| did some intervals today. 2 x 5 x 400m. inbetween the intervals 200m walking and between the series 6' walking.
was the first track session after a long long time. was ok but a bit slow! :X all times between 1:13 and 1:16! |
| Running warm up/down 49:00 [2]6 km (8:10 / km) | |
| shoes: Brooks Glycerine 4 |
| warm up and cool down and also the regeneration time between the intervals. |
| Running 1:10:37 [1]12.3 km (5:44 / km) +360m 5:00 / km | |
| shoes: Brooks Glycerine 4 |
| easy jog with rich on henndorfer forest. nice run! |
Tuesday Oct 3 |
| Running 1:12:05 [2]15.5 km (4:39 / km) +175m 4:24 / km | |
| shoes: Brooks Glycerine 4 |
| in the beginning it was tough but i felt better and better. |
| Running School / Jumping 12:16 [4]1 km (12:16 / km) | |
| shoes: Brooks Glycerine 4 |
| did some running school exercises with some clubmates |
| Running warm up/down 38:45 [1]6.5 km (5:58 / km) +100m 5:32 / km | |
| shoes: Brooks Glycerine 4 |
| i ran to school. a loop with the club and after the strength training home |
| Strength 1:00:00 [3] | |
| |
| did some core body exercises and something for the feet |
Monday Oct 2 |
| Running 1:32:42 [2]19.5 km (4:45 / km) +222m 4:30 / km | |
| ahr:150 max:162 shoes: Brooks Glycerine 4 |
| my legs felt nice today.
but i think my polar watch is damaged. the pulse is always jumping around so i don't know if the 150 avg is correct! |
Sunday Oct 1 |
| Orienteering race 32:33 [4]** 4.87 km (6:41 / km) | |
| spiked:13/16c shoes: Jalas Jukola |
| today was our 7th "salzburg-cup". i was really bad. got hardly a control as i wanted to altough map and course were very easy. :( |
| Running 10:00 [2]2 km (5:00 / km) | |
| shoes: Jalas Jukola |
| warm up for the race |