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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nana

In the 30 days ending Jun 30, 2008:

activity # timemileskm+m
  running14 11:15:17 63.81 102.7 2010
  Orienteering6 7:25:22 16.34 26.3 785
  unspecified3 3:15:00 7.77 12.5
  bike3 55:00 3.73 6.0 600
  strength2 30:00
  Total23 23:20:39 91.65 147.5 3395

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Monday Jun 30, 2008 #

running 40:00 [1] 5.4 km (7:24 / km) +60m 7:01 / km

together with Mirjam. Very easy pace at Käferberg.
Was nice not to feel any pain...

Sunday Jun 29, 2008 #

Orienteering race 1:09:00 [4] 7.0 km (9:51 / km) +200m 8:38 / km

5er Staffel (relay). Did the 2nd leg. Was pretty ok in that forest, but ran rather slowly, as I didn't want to provoke my hip... but like that I was able to run rather clean (there were some route choices that were probably not the best, and I made a few minor mistakes, but all in all it great fun and good orienteering for my level.)

Saturday Jun 28, 2008 #

Note
(rest day)

another day at rest... to be ok for tomorrows relay

Friday Jun 27, 2008 #

unspecified 1:00:00 [1] 2.5 km (24:00 / km)
(injured)

swimming.

running is not possible at the moment... but enjoyed swimming...

Thursday Jun 26, 2008 #

Note
(injured) (rest day)

felt some muscle in my hip... so decided to rest a bit.

Wednesday Jun 25, 2008 #

Orienteering race 49:59 [4] 4.7 km (10:38 / km) +80m 9:48 / km

Evening-O at Zollikofen. Took it as a chance to make a good job finding the first control... just to get rid of that habit of needing ages to find the first one. Went alright today. Took a wrong route choice (too green and nettles) to number 7 and had some problems getting to number 11 (was just not concentrated enough and on my way to 11 I gave up the plan that I had had.. which never turns out well...).
But still, nice result. You find it here:
http://www.o-l.ch/cgi-bin/results?type=rang&year=2...

Tuesday Jun 24, 2008 #

running 1:02:58 [2] 9.0 km (7:00 / km) +250m 6:09 / km
ahr:149 max:166

More or less the long route at Brändlisberg- Stutz- Schwendibach.
Took it real slow, and was actually able to run with rather low HR although there were some steep hills. Usually, that doesn't work. But was nice, being out in the evening sun and taking it easy...

Monday Jun 23, 2008 #

running 18:00 [2] 3.5 km (5:09 / km)

Parent's home- Strandbad Thun. Went for a swim together with my Mom. She went by bike, I did it by foot, was actually almost as fast as she, although part of it was downhill... ;-)
But it was awfully hot...

running intervals 34:18 [3] 6.0 km (5:43 / km) +150m 5:05 / km

Did the small round at Brändlisberg. And did 5x 55" Intervals on a field. 55" was just how long it needed me to run across the field twice (there and back) full speed. Did 35" rest inbetween...

Sunday Jun 22, 2008 #

Event: 4. Nationaler OL
 

Orienteering 1:41:54 [4] 6.4 km (15:55 / km) +205m 13:43 / km

Again searching the first control, and that for 18'...
just way too long...besides it was hot, so it wouldn't have been necessary to spend extra time running ;-)
There was one more big mistake towards the end (number 11), just overlooked the fence on my map...
Again, some 15' extra time.
But enjoyed it lots, however.

running 26:30 [2]

short evening (almost night) jog around Thun. Just trying to prevent sore muscles tomorrow...

Saturday Jun 21, 2008 #

Event: 3. Nationaler OL
 

Orienteering race 59:52 [4] 3.5 km (17:06 / km) +160m 13:55 / km

Well, was a really nice area, besides always running along steep hills...
Really had my problems with the first control... and made some stupid mistake to number 12. Just not thinking enough...
Otherwise it was ok, but still these two and one other smaller mistake at least cost me 12'...

Friday Jun 20, 2008 #

bike 25:00 [1]

Home-ETH Zentrum
Home-Allenmoos ... was not really a training, but could rise my HR a little bit.

unspecified 25:00 [1]
(rest day)

swimming. actually just wanted to do some 300 or 400m, but then I enjoyed being in the water so much, that I couldn't resist doing 1km. Today was actually thought as a rest day, considering the races tomorrow and on Sunday.
I didn't really use my legs for swimming, so I guess that might go ok... ;-)

Thursday Jun 19, 2008 #

running 32:00 [1] 5.4 km (5:56 / km)

Morning run:
Home-Ampèresteig-Home. Rather heavy legs, so easy pace.

running 1:00:00 [2] 9.7 km (6:11 / km) +300m 5:21 / km

Home- Käferberg- most beautifully situated bench at Käferberg- Finnish track- Bucheggplatz.

I first wanted to do it at once as my legs are much better than this morning. But the atmosphere was so nice at ETH Hönggerberg, that I looked for the most beautifully situated bench and enjoyed the evening sun and the peace for a while. To get there it took me about 32'.
After that relaxing break I went back, some other way than usual and did two rounds on the finnish track... was a very nice summer evening run...
Just the right thing after a day of studying =)

Wednesday Jun 18, 2008 #

Orienteering 1:30:00 [3] 4.7 km (19:09 / km) +140m 16:40 / km

did last Wednesday's course again.. and as you can see it took me ages... I took it rather easy by decision and I also sometimes made some extra loops to specify that I was in the right place... But still, made loads of mistakes and wasn't really concentrated...
Anyway, the sun was shining really nicely, so it didn't even matter that much that it was just green...

running warm up/down 12:00 [1]

warm up and cool down for orienteering afterwards.

Tuesday Jun 17, 2008 #

strength 15:00 [2]

basically stabilization/core strength

running 57:00 [2] 9.0 km (6:20 / km) +300m 5:26 / km

Home-Bucheggplatz-Käferberg-M's place. Wanted to add two rounds on the finnish track, but my stomach felt strange- so went to have tea at M's instead... was nice as well =)

Monday Jun 16, 2008 #

unspecified 1:50:00 [1] 10.0 km (11:00 / km)

Hiking: Biel-Twann

Sunday Jun 15, 2008 #

running 27:01 [2] 5.4 km (5:00 / km) +10m 4:57 / km

Home-Ampèresteig-Home. Just before lunch...

strength 15:00 [2]

actually wanted to do a longer strength workout, but was short in time... (due to watching soccer ;-))

Saturday Jun 14, 2008 #

bike 15:00 [1] 3.0 km (5:00 / km) +300m 3:20 / km

Friday Jun 13, 2008 #

Note
(rest day)

Thursday Jun 12, 2008 #

running 1:00:00 [3] 9.7 km (6:11 / km) +200m 5:36 / km

Home- Bucheggplatz- Käferberg (5.4km) -2x Finnenbahn (about 900m each), 1st one fast, 2nd easy to cool down... then by bus back home.

Wednesday Jun 11, 2008 #

Orienteering 1:14:37 [3]

gave up in the middle of the course... it was simply not my day, all the controls in dark green and holes...

But someday in the not so far future I intend to do that course again and finish it...

Tuesday Jun 10, 2008 #

bike 15:00 [1] 3.0 km (5:00 / km) +300m 3:20 / km

Home- Irchel

Monday Jun 9, 2008 #

running 37:00 [2] 5.4 km (6:51 / km) +60m 6:29 / km

easy jog at Käferberg, with Mirjam

running 32:06 [2] 5.0 km (6:25 / km) +10m 6:21 / km

morning run at the Limmat. nice break inbetween studying =)

Sunday Jun 8, 2008 #

running 1:07:35 [2] 10.0 km (6:46 / km) +240m 6:02 / km

before church at Zürichberg

Friday Jun 6, 2008 #

running 33:00 [2] 6.0 km (5:30 / km) +60m 5:14 / km

Käferberg

Thursday Jun 5, 2008 #

running 53:33 [2] 9.0 km (5:57 / km) +250m 5:13 / km

longish run around Brändlisberg and Stutz.

Monday Jun 2, 2008 #

running 22:16 [3] 4.2 km (5:18 / km) +120m 4:38 / km

Around Brändlisberg

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