Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nana

In the 28 days ending Feb 28, 2009:

activity	#	time	miles		km		+m
running	10	8:17:44	51.87		83.48		1048
fitness/aerobic	7	4:45:00
spinning	1	2:20:00
unspecified	1	1:30:00
swimming	1	30:00
Orienteering	1	20:32	1.55	(13:13)	2.5	(8:13)	60
Total	17	17:43:16	53.43		85.98		1108

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Saturday Feb 28, 2009 #

running 55:00 [2] 8.7 km (6:19 / km) +200m 5:40 / km

Home-Bucheggplatz-Käferberg-1x finnish track. Beautiful weather... together with M.

Wednesday Feb 25, 2009 #

swimming 30:00 [2]

At Uni... not very exhausting stuff.

Saturday Feb 21, 2009 #

running 35:00 [2] 6.2 km (5:39 / km) +50m 5:26 / km

A short run at Käferberg, just after coming home from the snowcamp

Friday Feb 13, 2009 #

fitness/aerobic 35:00 [2]

practising, no stretch out

running 1:07:00 [2] 10.0 km (6:42 / km) +240m 5:59 / km

Zürichberg. Another beautiful run. Lots of snow and sun =)

Thursday Feb 12, 2009 #

running 40:00 [4] 7.5 km (5:20 / km) +50m 5:10 / km

At Käferberg.
2x10x30"/30" 5'30" between the two series.
Felt very slow at the beginning, felt good towards the end.
It had been snowing all morning, so once more there was a lot of fresh snow =)

fitness/aerobic 43:00 [2]

practising. With my sister

Tuesday Feb 10, 2009 #

fitness/aerobic 35:00 [1]

Kondi-practising. Left out the stretch out part.

running warm up/down 25:00 [2] 3.0 km (8:20 / km)

warm-up/cool down for the intervals +time inbetween

running hills 5:00 [5]

10x30" hills.

Monday Feb 9, 2009 #

fitness/aerobic 43:00 [1]

Kondi- practising

Sunday Feb 8, 2009 #

running 1:06:00 [2] 10.5 km (6:17 / km) +240m 5:38 / km
ahr:155

Zürichberg. It was just beautiful with all that snow. Like a fairytale forest... =)

Saturday Feb 7, 2009 #

fitness/aerobic 43:00 [1]

practising my Kondi

spinning 2:20:00 [1]
ahr:120

At my friend's. Watching movies while training easily on the hometrainer.

Friday Feb 6, 2009 #

running 35:00 [2] 6.5 km (5:23 / km) +70m 5:07 / km

Käferberg. I met a friend just towards the end, so I turned around and added a little loop together with her...

Thursday Feb 5, 2009 #

unspecified (hip-hop) 1:30:00 [1]

teaching... was great fun. But 30 kids is quite a lot...

Wednesday Feb 4, 2009 #

running warm up/down 13:00 [1] 2.36 km (5:31 / km) +6m 5:26 / km

Warm- up and Cool down before and after the intervals.

running intervals 19:44 [5] 4.72 km (4:11 / km) +12m 4:08 / km

intervals on the finnish track:
4x1.18km/2'. Was just about one min faster than last time... obviously this is due to the lack of snow on the track today. But still, it feels good ;-)

Times were:
4:58
5:01
4:53 (actually it took me 2:33 for the first 600m)
4:52 (2:31 for the first 600m)

I pushed really hard, especially the last two... Was able to even speed up a little bit on the second half of the loop, I think that's good...

Tuesday Feb 3, 2009 #

running 1:19:00 [2] 12.0 km (6:35 / km) +150m 6:12 / km

very easy run... Home-Bucheggplatz-Käferberg-2x finnish track- home. Was nice to run in the sun, but my legs where not so fresh

Monday Feb 2, 2009 #

running 58:00 [4] 12.0 km (4:50 / km) +30m 4:46 / km

With ASVZ. Started very slowly but soon we built two groups and then a little bit later on I went with a third that was even faster... was quite a tempo run for me...

Sunday Feb 1, 2009 #

Orienteering race 20:32 [5] 2.5 km (8:13 / km) +60m 7:20 / km

First race this year. Churer Stadt-OL. It was pretty ok. Was not my fastest, did some routechoice mistake. But I found most of the controls just like that and it was great fun to orienteer in that city. =) Finally I ended 7th of 11, lost 3:25 to Brigitta Mathys who won and 11s to Anina Senn being 6th. Is not bad especially as the girl just behind me lost 2:52 on me... so all in all a good race to start the season with =)

C • Gratulation! 4

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