Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nana

In the 30 days ending Apr 30, 2011:

	activity	#	time	miles	km	+m
	running	13	19:05:15	66.98	107.8	880
	Kondi	6	3:00:00
	Orienteering	5	2:55:52	8.36	13.45	220	30 /	37c	81%
	bike	3	2:12:00
	strength	6	1:30:00
	Total	22	28:43:07	75.34	121.25	1100	30 /	37c	81%
averages - sleep:8.8

4:12

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Wednesday Apr 27, 2011 #

strength 15:00 [3]

Kondi 30:00 [3]

Tuesday Apr 26, 2011 #

Kondi 30:00 [3]

strength 15:00 [3]

Monday Apr 25, 2011 #

Note
(rest day)

travelling back home

Sunday Apr 24, 2011 #

running 2:08:00 [2] 8.0 km (16:00 / km) +150m 14:38 / km

very difficult terrain

Saturday Apr 23, 2011 #

running 2:57:00 [2] 14.5 km (12:12 / km) +320m 11:00 / km

some more height this time

Friday Apr 22, 2011 #

running 49:00 [2] 4.8 km (10:12 / km) +60m 9:36 / km

Wednesday Apr 20, 2011 #

running 1:00:00 [2] 5.0 km (12:00 / km) +20m 11:46 / km

Tuesday Apr 19, 2011 #

running 2:48:00 [2] 13.5 km (12:27 / km) +50m 12:13 / km

dito

Monday Apr 18, 2011 #

running 2:23:00 [2] 12.7 km (11:16 / km) +55m 11:01 / km

setting and collecting controls

Sunday Apr 17, 2011 #

running 4:12:00 [2] 23.2 km (10:52 / km) +65m 10:43 / km

setting and collecting controls. Total time. Rather flat as you can see =)

Saturday Apr 16, 2011 #

Note
(rest day)

travelling to Portugal

Friday Apr 15, 2011 #

Note
slept:6.0

running 35:00 [3] 6.4 km (5:28 / km) +60m 5:13 / km
slept:6.5 shoes: asics kayano

short and easy Käferberg with M

Thursday Apr 14, 2011 #

running 15:00 [3]
slept:8.5 (sick)

VA LA. Hurdles and a very short pyramid training (400m, 300m, 200m, 100m) in
72
52
32
14

Wednesday Apr 13, 2011 #

strength 15:00 [3]
slept:7.5

Kondi 30:00 [3]
(sick)

Tuesday Apr 12, 2011 #

Kondi 30:00 [3]
slept:7.5 (sick)

a really bad cold with sore throat and headache...

strength 15:00 [3]

Monday Apr 11, 2011 #

bike 40:00 [2]
ahr:142 slept:9.0

spinning at Polyterrasse

running 45:00 [2] 8.0 km (5:38 / km) +60m 5:25 / km
ahr:155

Käferberg with NLZ

Sunday Apr 10, 2011 #

Event: Swiss Championship Middle, Erdmannlistein

Orienteering 52:09 [3] 5.6 km (9:19 / km) +120m 8:25 / km
spiked:10/15c slept:8.0

Middle distance championships 55/58 (2 gave up)
Had a really bad race. Already didn't see the hill where the first control was and interpreted the control area as one slope, so I looked for the control on the wrong side of the hill. Then I was really slow through the light green to control 2 and 3, to 4 I got too much to the right (there was another kind of path crossing that I misinterpreted) landed on the path and had to circle back. Afterwards it was better, but smaller wobbles at almost every control plus slow running in the green areas made me lose even more time...

Saturday Apr 9, 2011 #

Event: Swiss Championship Sprint, Bremgarten

Orienteering race 18:26 [4] 2.5 km (7:22 / km) +40m 6:50 / km
spiked:20/22c shoes: asics kayano

swiss sprint championships 43/52 DE
I was heading for the 39th rank until the second last control. The undercrossing under the railway had even been published in advance, but the fence that separated the two ground levels started 60m before the crossing, so I just hadn't read close enough and far enough (route not exactly planned) when I entered the wrong path. Well, it cost me 30" and 4 ranks. But all in all I guess I can be contect with my performance and look forward to some more races in the elite category coming =)

Note
slept:9.0

shins feel much better, hope that after this weekend I can do more running trainings without pain. Probably still have to make sure to go onto the bike once a week... especially also with Portugal coming up

Thursday Apr 7, 2011 #

Orienteering 1:00:00 [2]

O-training in Wangenerwald. reduced map and corridor. Did not run the whole course, and was mostly overstrained with the difficulty... phu, not promoting self-confidence ;-)

running 3:15 [5] 1.0 km (3:15 / km)
shoes: scott eSupport

LA: americaine 3000m, 5x200m full speed... the other team was 5 runners, so they could each do 6x100m. No wonder we had no chance to keep up when each of us 3 had to run 200m...

Wednesday Apr 6, 2011 #

Kondi 30:00 [3]

strength 15:00 [3]

Orienteering race (town orienteering) 25:32 [4] 2.55 km (10:01 / km)
ahr:171 max:182 shoes: scott eSupport

1. MIlchsuppen Abend OL in Einsiedeln.
Did more or less ok until the very last part of the race. Expected a control on the wrong side of the road, then when leaving this control missed the crossing and at the next control I read back instead of forward... so about 2' mistake in the last 4 controls =( I guess my concentration was just down, and I wasn't prepared to see M while running, I pretty much made all my mistakes shortly after seeing him...

the large mistakes:
2: 40"
21: 60"
22: 80"

then some 10" and 15" mistakes and wrong route choices...

Tuesday Apr 5, 2011 #

bike 1:00:00 [2]
ahr:144 max:153 slept:8.5

bike at Irchel...

Kondi 30:00 [3]

strength 15:00 [3]

Monday Apr 4, 2011 #

running 55:00 [2] 9.0 km (6:07 / km) +40m 5:59 / km
shoes: asics trail

ASVZ training.
2x5x30"/30"

inbetween before and after very slow running...

bike 32:00 [2]
ahr:143

Sunday Apr 3, 2011 #

Event: 2. Nationaler OL, Stadt Burgdorf

Orienteering 19:45 [4] 2.8 km (7:03 / km) +60m 6:22 / km
shoes: asics kayano

Good race, some not perfect route choices, and also speed was clearly lacking, but trading in speed for a good map feeling might have been worth it. Not other mistakes than the mentioned route choices =)

Saturday Apr 2, 2011 #

running 15:00 [2] 1.7 km (8:49 / km)
shoes: asics kayano

Short activation on the finnish track

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