Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: slauenstein

In the 7 days ending May 13:

activity # timemileskm+m
  Orienteering5 3:11:09 14.3(13:22) 23.02(8:18) 1011
  running5 2:30:54 9.06(16:39) 14.58(10:21) 752
  Total6 5:42:03 23.36(14:39) 37.6(9:06) 1763
  [1-5]6 5:38:20

«»
1:33
0:00
» now
MoTuWeThFrSaSu

Sunday May 13 #

9 AM

running warm up/down 17:17 intensity: (48 @0) + (10:37 @1) + (1:26 @2) + (2:20 @3) + (2:06 @4) 1.35 km (12:51 / km) +18m 12:03 / km
ahr:132 max:185

Orienteering race 55:00 intensity: (10:43 @1) + (2:08 @2) + (13:31 @3) + (28:38 @4) 6.97 km (7:54 / km) +302m 6:29 / km
ahr:172 max:201

Long distance in Tesserete. This was really fun. The forest is so run-able and I just somehow had a smile on my face the whole way. Even the steep climbs didn't get me down, just enjoyed racing and feeling strong the whole way. I think these last few races are the first time since having children where I really feel strong while orienteering and where I can totally focus on the technical aspect because the physical isn't so difficult. Seeing my time in the finish, I felt like it could be enough to win again and in the end it was. Only 8 seconds ahead of Fransika Wolleb (an old OK Tyr club mate:-)), but a win is a win. I ended up also winning the 5days in total and got Tessiner cheese and salami:-) Happy Sandra.

These last 4 days have been emotional when not actually orienteering myself. There were selection races for EYOC and JWOC and I was with the junior regional team. Our D16 girls (2 of them) who are usually dominating the category had bad races both for the sprint and the middle. It's hard to run well when it counts. But our raising star in H16 had great races. Then for the long he skipped a control and he was in tears at the finish. Broke my heart. Whereas the two D16 won the long with the same time (!). I am so glad I don't have to do the selections. It's going to be a tough one again. We also had one guy in H18 do great races, with his 2x 2nd and 1 x 3rd place he's basically set for the EYOC team. Really good showing for the Cadre Romand and my last selection races of this sort, I will stop coaching on a regional level next year and just focus on my club group.

running warm up/down 21:28 intensity: (1:18 @0) + (5:15 @1) + (10:39 @2) + (4:13 @3) + (3 @4) 2.16 km (9:55 / km) +130m 7:38 / km
ahr:142 max:170

Saturday May 12 #

10 AM

running warm up/down 15:06 intensity: (46 @0) + (3:18 @1) + (3:37 @2) + (5:17 @3) + (2:08 @4) 1.76 km (8:34 / km) +11m 8:19 / km
ahr:151 max:188

Orienteering race 34:48 intensity: (11:39 @1) + (2:16 @2) + (3:34 @3) + (17:19 @4) 3.92 km (8:53 / km) +269m 6:37 / km
ahr:174 max:195

Middle distance National A-meet on what I thought would be an interesting and maybe difficult map, but it turned out that all the trails and fields made it pretty easy. The course setting was marginal as well, making it even easier. Our first 3 controls were D12 level but then it got harder. I made a 1min mistake to number 4 because I think the field wasn't mapped very accurately there, but I was also distracted because I had caught a women who I thought was in my category. Otherwise basically clean, could have gone more direct to number 6, lost some time there as well, but nothing major. Won the race today, yupee! 3rd win in the 5 days.

running warm up/down 26:11 intensity: (28 @0) + (6:23 @1) + (13:33 @2) + (4:10 @3) + (1:37 @4) 2.81 km (9:20 / km) +233m 6:36 / km
ahr:137 max:188

Thursday May 10 #

12 PM

running warm up/down 11:22 intensity: (23 @0) + (9:12 @1) + (1:17 @2) + (18 @3) + (12 @4) 0.97 km (11:45 / km) +12m 11:03 / km
ahr:121 max:176

Orienteering race 17:22 intensity: (12:14 @1) + (55 @2) + (26 @3) + (3:47 @4) 2.75 km (6:19 / km) +96m 5:23 / km
ahr:157 max:193

Swiss Sprint champs. I was really hoping for a medal in D35, but I was 40 seconds out of 3rd place. I only saw after the race when looking at the legs that I took the slower choice at least 4 times in the beginning of the race. I was pretty quick near the end, but I lost too much time already. I didn't have a great day this day either, felt tired and stretched in all directions which sharing my time between the regional team, my family and my own expectations. No hard done, but I was disappointed in my 6th place.

running warm up/down 22:32 intensity: (8:44 @1) + (11:22 @2) + (1:30 @3) + (56 @4) 2.2 km (10:13 / km) +69m 8:50 / km
ahr:145 max:192

Wednesday May 9 #

1 PM

running warm up/down 15:02 intensity: (10:03 @1) + (4:59 @2) 1.59 km (9:29 / km) +97m 7:16 / km
ahr:113 max:158

Warm-up for the 2nd day of the 5-days here in Ticino. My legs are pretty tired from yesterday.. oops.
2 PM

Orienteering 33:47 intensity: (7:30 @1) + (2:15 @2) + (9:34 @3) + (14:28 @4) 3.63 km (9:19 / km) +117m 8:01 / km
ahr:171 max:208

Day 2 at the spectator races of the EOC. Pretty simple race for most of the course and unfortunately my head wasn't super sharp, so I hesitated a lot instead of being on top of it. But I managed to avoid any big mistakes, so that was positive. Pushed hard towards the end once waking up a bit more. I was able to win again today, yupee!

Tuesday May 8 #

2 PM

Orienteering race 50:12 intensity: (3:33 @2) + (5:51 @3) + (40:48 @4) 5.75 km (8:44 / km) +227m 7:17 / km
ahr:169 max:199

Day 1 of the spectators races here at the EOC's in Ticino. Oh wow was this steep! I was not prepared for this type of race, but I managed to have a good concentration for the whole race. Did hesitated on one short leg losing probably around 45 seconds and then made a real mistake to number 6. It was tough to find the single rocks on a bland hill side after dropping down 150m in elevation. I was actually just a bit too high but started searching left and right. Too bad, lost 3 mins there. Otherwise fought hard at the end and won my category (which doesn't have a lot of women in it) by 30 seconds.

running warm up/down 6:09 intensity: (2:39 @1) + (2:16 @2) + (1:05 @3) + (9 @4) 0.32 km (19:24 / km) +27m 13:36 / km
ahr:137 max:174

running warm up/down 15:47 intensity: (4:48 @1) + (8:19 @2) + (2:38 @3) + (2 @4) 1.43 km (11:04 / km) +155m 7:10 / km
ahr:143 max:170

« Earlier | Later »