Training Log Archive: nanaIn the 31 days ending Aug 31, 2010:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||||||
Tuesday Aug 31, 2010 #
Note
(sick)
Monday Aug 30, 2010 #
Note
(sick) (rest day)
strength 10:00 [3]
Sunday Aug 29, 2010 #
Orienteering race 1:14:49 [4] **** 6.01 km (12:27 / km) +190m 10:45 / km
ahr:160 max:175 spiked:13/17c
Combe Noir
2 major mistakes (2'15", 5'), both due to missing feeling for the distance in combination with maybe not knowing exactly what to expect. Searched too early both times.
Otherwise it was great =)
Note
(sick)
Saturday Aug 28, 2010 #
Orienteering race 1:03:59 [4] *** 6.5 km (9:51 / km) +100m 9:08 / km
ahr:167 max:179 spiked:12/17c
La frasse
3 real mistakes (2'30, 2'30, 3') A little bit bad luck I guess, also not studying the map close enough...
Friday Aug 27, 2010 #
Kondi 30:00 [3]
strength 15:00 [3]
Thursday Aug 26, 2010 #
Kondi 30:00 [3]
strength 15:00 [3]
Wednesday Aug 25, 2010 #
running warm up/down 30:00 [2] 4.55 km (6:36 / km)
shoes: asics kayano
running hills 14:36 [4] 1.5 km (9:44 / km) +180m 6:05 / km
shoes: asics kayano
5'01
4'57
4'38
Hmm, compare that one to the times from last week Rigiblick- the first and the last one are exactly the same!! I'm not so sure if my watch was fooling me?!?
Tuesday Aug 24, 2010 #
Note
(rest day)
Monday Aug 23, 2010 #
running warm up/down 14:38 [1] 2.33 km (6:17 / km)
shoes: asics kayano
running intervals 13:55 [5] 3.6 km (3:52 / km)
ahr:176 max:185 shoes: asics kayano
Times were:
400m
84
88
90
88
250m
54
56
62
62
63
61
60
57
The 400m were ok, the first one probably a little bit fast (3'30/km). But maybe I'lt ake that pace as an aim for all 4 next time I'll do it ;-)
Anyways, I got a bit slower after the first one.
Fought hard on the 250m but just couldn't push the pace anymore after the 4x400m. The 30* were also very short as a break, hardly had time to get my heartrate and breathing down...
All in all a tough training, but I guess that is the point =)
strength 20:00 [3]
Sunday Aug 22, 2010 #
Orienteering 1:20:34 [3] ***** 5.2 km (15:30 / km) +250m 12:29 / km
ahr:167 max:181 spiked:13/16c
First one to #2. Came too much to the left when going up the hill, didn't realise that I was at the wrong place on the road, went in, a little bit around until I forced myself to back onto the road and relocate! Just the going in was worth 5', if I had taken the correct direction in the first place I could have saved even more!
To #3 I was fast, although I did some small detour close to the control (didn't check the compass anymore)
The routechoice to #7 was ok, felt great and just made the next mistake to #8. Again I came too much to the left climbing the hill, didn't know where I was, went way too far up. 7' mistake
The rest was good.
My mistakes are just too big- I probably need to work out a concept what to do when I feel lost (or already when I sense that I might be lost). Somehow it doesn't work like that. I'm giving away 12-13' in such a race just due to stupidity!
Saturday Aug 21, 2010 #
Orienteering race 30:29 [5] ***** 2.1 km (14:31 / km) +60m 12:42 / km
ahr:173 max:189 spiked:14/17c
Was overall 21th at control #14. Ended up 43th. Was quite demotivated
Otherwise: Some bad route choice to #3 (went down around the green, instead of staying up), and another mistake to #10 (1').
The first part of the race was great- felt good and had the feeling for the terrain. Then some other girls were with me and I felt under pressure and didn't control the direction when I was leaving #14. That was it then, finished easy after that mistake....
Friday Aug 20, 2010 #
running 37:51 [2] 6.03 km (6:17 / km) +60m 5:59 / km
shoes: asics radiance
My throat also felt better...
running 25:00 [1] 4.0 km (6:15 / km) +30m 6:01 / km
Thursday Aug 19, 2010 #
Note
(sick)
strength 10:00 [1]
Wednesday Aug 18, 2010 #
running 55:21 [3] 9.41 km (5:53 / km) +85m 5:38 / km
shoes: asics kayano
Acutally wanted to go to a local O event (Abend-OL), but had a meeting that was 40' longer than planned, so I didn't manage to catch the train :-(
Went for this run instead- felt terrible....
Tuesday Aug 17, 2010 #
Kondi 30:00 [3]
strength 20:00 [3]
Monday Aug 16, 2010 #
running warm up/down 21:00 [2] 3.37 km (6:14 / km) +70m 5:39 / km
shoes: asics kayano
running hills 14:30 [4] 1.5 km (9:40 / km) +180m 6:03 / km
shoes: asics kayano
5'01
4'51
4'38
Sunday Aug 15, 2010 #
running 41:00 [3] 7.76 km (5:17 / km) +90m 5:00 / km
ahr:169 max:189 shoes: asics radiance
Some pacing experiments:
1.3km @ 4'50/km -> HR 177bpm
870m@ 4'30/km -> HR 176bpm
500m @4'08 -> HR 186bpm
a sprint (150m) @ 3'14 -> HRmax 175bpm (too short to push it up)
Saturday Aug 14, 2010 #
Note
(rest day)
Friday Aug 13, 2010 #
running 1:48:00 [2] 18.0 km (6:00 / km)
shoes: asics kayano
Thursday Aug 12, 2010 #
strength 10:00 [3]
Too bad my exam is exactly at 14:30, just the most interesting moment in the women long final...
Wednesday Aug 11, 2010 #
Orienteering 59:45 [4] 5.1 km (11:43 / km) +260m 9:20 / km
spiked:9/12c
1) took the little short path above the bank, was not the straightest
2) was too high 15-20"
3)ok
4) 5" lost in control area. Standing in front of the hill(s) I needed a moment to realise where I expected my control
5) took the wrong direction after 4, but realised it quickly 20"
6) /7) ok
8) route choice: down again on the fields. Was acutally a good route choice, messed up when climbing up again. Confused hills, changed directions a couple of times.In total 1'30*
9)ok
10)left the road a little bit too early 15"
11- finish) ok (acutally to 12 left route would have been better)
total: 2'25"
Tuesday Aug 10, 2010 #
Kondi 30:00 [3]
strength 15:00 [3]
running 50:00 [2] 8.5 km (5:53 / km) +170m 5:21 / km
shoes: asics radiance
bike 30:00 [1]
Monday Aug 9, 2010 #
bike 40:00 [1]
running 1:12:00 [4] 14.0 km (5:09 / km) +100m 4:58 / km
shoes: asics kayano
Trainings are getting longer and faster again =)
Fast parts:
up to H'berg: 2'22 @ 4'14/km
and directly afterwards a little slower: 3'44 @ 4'34/km
some easy running with Martina for her to warm up, then:
2'47 @ 3'55/km
3 sprints (time: 23s, 18s, 17s)
easy running
3 very short sprints
2'15 @ 4'22/km
One last fast minute on my way back home. 3'37/km
Then 10' back home slower again (5'09/km)
A good training, could have done even some more fast parts (especially sprints). Have to work on using the watch effectively though (programming it would spare me pressing the buttons, and would definitely make it easier)
Sunday Aug 8, 2010 #
strength 15:00 [3]
Saturday Aug 7, 2010 #
Note
Friday Aug 6, 2010 #
running 1:05:00 [2] 10.3 km (6:19 / km) +170m 5:50 / km
shoes: asics kayano
unspecified (ballet) 1:00:00 [1]
Guess I have to get used to it again...
Thursday Aug 5, 2010 #
running 30:00 [1] 4.7 km (6:23 / km) +68m 5:57 / km
shoes: asics radiance
Wednesday Aug 4, 2010 #
running 1:13:00 [4] 12.1 km (6:02 / km) +120m 5:45 / km
shoes: asics kayano
Started off with a "pace calibration on the track" (each pace 200m except Level 1 only ~100m)
Level 1: 2'38/km
Level 2: 3'38/km
Level 3: 4'39/km
Level 4: 5'06/km
Easy running first (4' with pace around 6'/km)
3x ~150m Level 1
3'08/km
3'04/km
3'03/km
5x same distance Level 2
3'43/km
3'39/km
3'35/km
3'24/km
3'13/km
Short easy running, then 4' level 3
4'22/km
Easy level 4
Then again level 3 (3' uphill)
5'23/km
And after a short break again level 3 (3'40)
4'14/km
5x100m level 2
4'10/km
4'02/km
3'46/km
4'01/km
3'07/km
Again level 3 for ~2'
4'14/km
A last sprint (100m)
3'59/km
Easy level 4 for 6'
Level 3 (2'24)
3'52/km
And finally easy running back with 3x20" level 1
3'38/km
3'11/km
3'19/km
Pacing was on the track, but the whole training on forest trails, so I expect the paces to be a bit slower...
In general: ran a too fast pace for level 3, and rather slow sometimes for level 1, but this was also due to the lots of other runners, it was not always possible to run my own pace...
bike 30:00 [2]
Normally biking up there is rather hard, this time it felt just comfortable without being too slow =)
Tuesday Aug 3, 2010 #
running 9:26 [5] 2.36 km (4:00 / km)
shoes: asics radiance
Acutally wanted to do 4. But felt rather sick after each of the first two so decided to quit after 2. Haven't done any fast stuff lately, maybe I should have started with something a bit short...
Anyways, times were:
4'38 (probably started off too fast...)
4'48
running warm up/down 8:30 [1] 1.35 km (6:18 / km)
shoes: asics radiance
Kondi 30:00 [3]
strength 15:00 [3]
Monday Aug 2, 2010 #
running 1:10:00 [2] 11.25 km (6:13 / km) +170m 5:47 / km
shoes: adidas trail
Sunday Aug 1, 2010 #
strength 10:00 [3]
Actually wanted to do a hard training, but felt like I was getting a cold, so decided to go easy on my immune system and just do some core strength