Thursday Jul 31 |
 | Running warm up/down 20:00 [2]2 km (10:00 / km) | |
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| before the long. |
| Orienteering race 35:00 [3]3 km (11:40 / km) +50m 10:46 / km | |
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| long distance race. gave it up. didnt know what to do first. to vomit or to go to the toilet. it was not possible to run anymore so i walked home.
very very disappointing. |
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| C • I was sorry to read what ha... 1 |
Wednesday Jul 30 |
| Running warm up/down 30:00 [2]3 km (10:00 / km) | |
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| before and after the sprint. |
| Orienteering race 16:06 [5]3.13 km (5:09 / km) +70m 4:38 / km | |
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| sprint race @ wuoc.
start was ok but ran out of power after about 6 control. grml. i mistake cost me 15s and and one route choice 10s as well. i also lost about 25s due to smaller mistakes and bad luck through the green.
technically ok - physical very disappointing. got 58th. ~2:30 down on the winner. |
Tuesday Jul 29 |
| Orienteering 50:00 [1]5 km (10:00 / km) +100m 9:05 / km | |
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| long distance model event.
dont know what to say. thought i gonna have more control...! lets see how i will perform on thursday. sprint tomorrow!
throat feels ok and legs felt good during the easy running. |
Monday Jul 28 |
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| Event: WUOC 2008
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| Running 22:19 [1]3.4 km (6:34 / km) +60m 6:02 / km | |
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| just moving the legs a bit in tartu.
throat hurt in the morning but it got better now and i almost have no pain now. sprint on wednesday... |
Sunday Jul 27 |
| Note | |
| (rest day) |
| no training today. throat feels ok. tomorrow morning off to tallinn. now sightseeing in stockholm! :) |
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| C • Good luck for WUOC dude! 4 |
Saturday Jul 26 |
| Running 32:00 [2]7.22 km (4:26 / km) +30m 4:21 / km | |
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| sjätte etappen - the sixth stage! :P nice one ... liked it and perfect end for oringen. travelled to stockholm today where i did a little run. felt quite ok despite of 3h of sleep only. but got tired after some 20 minutes. some pain in the throat again. hope i wont get ill. please! i will see how i feel tomorrow. maybe some really easy minutes or no training. wuoc starts on wednesday for me. being sick is forbidden!
the route: http://www.gmap-pedometer.com/?r=2115028 |
Friday Jul 25 |
| Orienteering 57:13 [3]6.2 km (9:14 / km) | |
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| last stage. chasing start. started 58th ... finished 52nd. inbetween i had 2 big mistakes and tired legs.
regeneration now until wuoc. bummer i couldnt to the training i wanted to during oringen but i cant change it now anyway...
leaving to stockholm tomorrow and to tallinn on monday! |
| Running 12:00 [2]2.4 km (5:00 / km) | |
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| to the start |
Thursday Jul 24 |
| Orienteering 35:55 [4]5.9 km (6:05 / km) | |
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| finished my antibiotics yesterday. was able to run a nice pace today. didnt push too hard.
the run itself was solid. almost no misses. the biggest loss was twice when i showed other people where they are! :P got 5th in the end ... |
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| C • Note what you wrote: 1 |
| Running 5:00 [2]1 km (5:00 / km) | |
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| to the start |
Wednesday Jul 23 |
| Orienteering 58:30 [2]5.9 km (9:55 / km) | |
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| again no power and missed 2 and 4 really badly! grmbl |
| Running 15:00 [2]3.1 km (4:50 / km) | |
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| to the start |
Tuesday Jul 22 |
| Orienteering 35:54 [3]3.9 km (9:12 / km) | |
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| far better than yesterday... was able to run a bit. big misses to 2 and 3 and some little stuff... |
| Running 15:00 [2]3.2 km (4:41 / km) | |
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| to the start |
Monday Jul 21 |
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| Event: Oringen 2008
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| Orienteering 1:18:47 [2]6.6 km (11:56 / km) | |
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| first stage. absolutely no power. walked about 90% of the course. just missed one control! :)
hope i am not getting sick again. |
| Running warm up/down 18:00 [2]3.6 km (5:00 / km) | |
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| to the start |
Sunday Jul 20 |
| Orienteering 30:00 [1]3 km (10:00 / km) | |
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| very easy o training in the terrain! |
| Strength 30:00 [3] | |
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| Running warm up/down 35:00 [3]7 km (5:00 / km) | |
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| w up and cool down for the ints in the evening. ran them on a map. about 50 50 - trails/terrain |
| Running intervals 18:00 [5] | |
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| 3 x 3'
3 x 2'
3 x 1'
with 1' brake. felt quite ok. i think shape is getting back! |
Saturday Jul 19 |
| Orienteering 1:15:00 [3]7 km (10:43 / km) +200m 9:22 / km | |
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| next o training. missed quite a bit. really hard to run. |
| Orienteering 22:00 [5]3.7 km (5:57 / km) +100m 5:14 / km | |
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| o intervals with gassi and warti in the evening. really nice. running felt quite ok! |
| Orienteering warm up/down 20:00 [2]3 km (6:40 / km) | |
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| w up cool down and brakes between the ints. |
| Running School / Jumping 10:00 [3] | |
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Friday Jul 18 |
| Orienteering 1:10:00 [2]7 km (10:00 / km) +150m 9:02 / km | |
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| nice first training on the top of a mountain. awesome! |
Thursday Jul 17 |
| Bike (mtb, on asphalt) 1:14:45 [2]39 km (1:55 / km) | |
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| cycled from kläppen to sälen and back. |
| Strength 30:00 [3] | |
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| some strength to get fit for the wuoc. i hope the antibiotics i have to take since yesterday dont hit me too hard...
i feel good so far. i feel almost healthy again. |
| Running warm up/down 15:00 [2]3 km (5:00 / km) | |
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| w up c down for the running drills. |
| Running School / Jumping 20:00 [3] | |
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| running drills to get a bit faster! :) |
Tuesday Jul 15 |
| Bike (ergo) 30:02 [1]10 km (3:00 / km) | |
| (sick) |
| hm, some minutes on the ergo. felt quite ok but i did it really easy. the sore throat is more or less gone.
just some strange pain on the right side left. dont know what it is! :( |
Monday Jul 14 |
| Note | |
| (sick) |
| ... |
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| C • Bummer 3 |
Sunday Jul 13 |
| Note | |
| (sick) |
| got worse |
Saturday Jul 12 |
| Note | |
| (sick) (rest day) |
| damnit ... but it got better^^ |
Friday Jul 11 |
| Note | |
| (sick) (rest day) |
| rest day - sick - perfect timing - FUC* |
Thursday Jul 10 |
| Running 54:39 [2]11.39 km (4:48 / km) +205m 4:24 / km | |
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| hmmmm, pace was easy, weather was nice and i felt quite bad...
anyway, rest week now! :P than sweden :D than wuoc :))))) |
Wednesday Jul 9 |
| Running hills (mountain attack :)) 1:34:37 [2]13.79 km (6:52 / km) +1005m 5:02 / km | |
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| awesome run with mani g and rami to the top of the regenspitz. we started in hintersee ran to the bergalm and then up to the regenspitz. afterwards down to the feichtensteineralm, feichtenstein and back down. nice one. quite steep in some parts so i walked a bit! |
Tuesday Jul 8 |
| Bike warm up/down (MTB, mostly asphalt) 27:57 [1]11.04 km (2:32 / km) +240m 2:17 / km | |
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| cycled with the bike to the kienberg and ran the ints there. |
| Running intervals 39:00 [5]7.5 km (5:12 / km) +175m 4:39 / km | |
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| did 10 x 3' in the forest with mani g. there was a lot of stuff on the ground and it was really wet from the rain. wasnt easy to run with a lot of mud and wood on the ground.
breaks included here as well. |
Monday Jul 7 |
| Running 43:51 [2]9.77 km (4:29 / km) +135m 4:12 / km | |
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| real cool run today and i am not only talking about the weather! :) was nice to run with mani and !! reini !! the more the better! we should do it more often! |
Sunday Jul 6 |
| Running 10:00 [1]1.5 km (6:40 / km) | |
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| warm up for the relay |
| Orienteering race 15:45 [4]2.09 km (7:32 / km) +50m 6:44 / km | |
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| ran on the start and wanted to run a tactical race. but immediately after the start i was in the lead and i was 100% sure where i was (path) so i continued running. i was looking for a green area but couldnt see it. something was wrong. stopped - looked at my map - confusion - looked back - 50m nothing ... than the bulk ... damn - where am i? anyway ... lost 3 minutes on the first one. some controls afterwards were ok but not even one good control. i was always unsure about myself. and a 75s miss on a very short control made me feel perfect. but it was a relay so you never can take it easy. there was mani on my team. it wouldnt have been fair. i just wanted to let it be... |
| Orienteering race 15:33 [4]2.46 km (6:19 / km) +50m 5:44 / km | |
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| the 2nd loop was better for me. first one was quite ok but i was again unsure when i got close to the circle and it looked different as expecte. so lost again 20 - 30s here. still best time... :P ^^ anyway, didnt help. missed #2 by 30s and #3 by at least 60s. rest was ok. but as i said a lot of stops. almost never felt like running full speed but the legs felt bad anyway.
maybe i need some rest. or more training? i dont know... |
| Games (Beachvolleyball) 1:30:00 [3] | |
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| with mani, marko and emilio. was fun! :) |
Saturday Jul 5 |
| Running warm up/down 20:00 [1]3 km (6:40 / km) | |
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| warm up and cool down for the salzburger individual champs. |
| Orienteering race 53:14 [3]6.9 km (7:43 / km) +290m 6:23 / km | |
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| business as usual. simply screwed it. missed 90s to the first one. 20s to number 2. again 20 or 30 to the 3rd. on my path to number 4 i was right but didnt realise i was. stood again there for about 30s. bad mistake to the 5th control where i missed about 3mins... i knew that was too much and i was frustrated. just continued in medium speed. |
Friday Jul 4 |
| Games (Beachvolleyball) 1:30:00 [2] | |
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| beachvolleyball after a long time again. was real fun but i need a bit more practice. |
Thursday Jul 3 |
| Running 1:15:02 [2]16.57 km (4:32 / km) +550m 3:53 / km | |
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| ran with mani up the henndorfer forest. we ran the 2nd gravel road to the left and up until the cross where we turned to the right and ran over heimkehrerkreuz, plaike and stoawandl back home. nice run and fucking fast ... as always if mani complains..! he started with: hmmm, it doesnt feel smooth today continuing with: hmmm, my legs dont feel that good today and he finished it off with: hmmm, my stomach doesnt feel good.
after he started whining i knew it will be fast again today as always if he complains. but he whined only the first 20 or 30 minutes. :D
we also ran into a thunderstorm but it didnt get us! :P just some rain and we made it back home in time.
i never ran that course that fucken fast! ;) nice one! |
Wednesday Jul 2 |
| Bike (MTB, mostly asphalt) 3:26:23 [2]70.17 km (2:56 / km) +1695m 2:37 / km | |
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| nice tour with felix. cycled from town back home on my own. |
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| C • what....!!!! 3 |
Tuesday Jul 1 |
| Bike warm up/down (MTB, mostly asphalt) 40:04 [1]17.62 km (2:16 / km) +215m 2:09 / km | |
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| with the bike to the forrest where we ran the ints. |
| Running intervals 35:00 [5]6.75 km (5:11 / km) +135m 4:43 / km | |
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| 9 x 3' with 1' rest. ran with felix, mani and mani. i was able to do the first 6 as fast as the two fast guys but started to lose a bit at the 7th. 8 was really hard and i wanted to give it all at the last one but hit a fence. damnit! |