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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nana

In the 31 days ending Mar 31, 2011:

activity # timemileskm+m
  running16 11:41:09 56.25 90.53 1408
  Kondi9 4:20:00
  unspecified1 4:00:00
  running drills6 3:55:00
  Orienteering4 3:12:38 4.29 6.9
  strength10 2:35:00
  bike to work3 2:30:00
  ball games1 1:00:00
  wellness1 30:00
  bike1 30:00
  Total33 34:13:47 60.54 97.43 1408
  [1-5]33 33:43:47
averages - sleep:7.7

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Thursday Mar 31, 2011 #

running drills 20:00 [2]
(injured)

hurdles and pole vault
Left out the short interval at the end of the class...

Wednesday Mar 30, 2011 #

Kondi 30:00 [3]
slept:8.5

strength 15:00 [3]

7 PM

Orienteering 15:43 [4] 2.6 km (6:03 / km)
(injured) shoes: asics kayano

Sprint training in Irchel. Two loops, each 7 - 8 minutes. Pushed hard. Was not very fast on the first loop, some hesitations there.
The second loop with some routechoices was good, though... Lost only one tenth of a second on M on the second loop ;-) That is I was slower on two legs out of 7, lost almost 30" on the long leg back to the finish (some microroute choices plus probably some physical aspects)

Effective speed (3.4km), 4'37/km

Tuesday Mar 29, 2011 #

Note
slept:9.0

Kondi 30:00 [3]

strength 15:00 [3]

Monday Mar 28, 2011 #

running drills 1:00:00 [3]
slept:7.0

running drills, jumps, hurdles

bike 30:00 [2]
ahr:154 (injured)

hmm, again tibial periostitis. It reached a level where I have to change my training schedule. So once more, a bit more biking for the moment... But I'm still able to race, so that's good =)

Sunday Mar 27, 2011 #

Orienteering 1:00:00 [2]
slept:6.5

in magglingen

Saturday Mar 26, 2011 #

ball games 1:00:00 [2]
slept:5.5

basketball and some strength

Friday Mar 25, 2011 #

running 37:00 [2] 6.0 km (6:10 / km) +55m 5:54 / km
ahr:152 shoes: asics kayano

short Käferberg loop, felt very bad. Maybe I hadn't eaten enough, or I just need a rest day (could very well be the latter ;-))

Thursday Mar 24, 2011 #

running 4:00 [4]

running 4:00 [1]

8x30"/30" in VA LA

Wednesday Mar 23, 2011 #

Orienteering 39:00 [3] 4.3 km (9:04 / km)

Pushed the pace, but made some mistakes... It was also already quite green... I still have to work on the orienteering, but the speed was ok and I think it's good that I started to do the O-trainings fast...

Kondi 30:00 [3]

strength 15:00 [3]

Tuesday Mar 22, 2011 #

running 1:02:04 [3] 9.73 km (6:23 / km) +273m 5:36 / km
ahr:162 max:182 shoes: Scott ultralyte

The tower with Flavia. Had to fight uphill...
C • Ke Erholig? 2

Kondi 30:00 [3]

strength 15:00 [3]

Monday Mar 21, 2011 #

Note
slept:6.5

running drills 1:00:00 [3]

warum up
running drills
jumps
hurdles

Sunday Mar 20, 2011 #

Event: 1. Nationaler OL (Tomila), Forst
 

Orienteering race 1:17:55 [4]

Tomila

Some mistake to 1 and 9 within the group, the missed 13 very closely. Was kind of in the green, so when I got out, everyone else was already gone... Too bad, on gps it looks like I was only 10m off the control...

Friday Mar 18, 2011 #

running 1:02:00 [3] 11.8 km (5:15 / km) +230m 4:47 / km
shoes: asics kayano

fastish Zürichberg with M

Thursday Mar 17, 2011 #

running drills 30:00 [4]

jumps and running drill as VA LA. Also some strength

running 50:00 [2] 8.0 km (6:15 / km) +60m 6:01 / km
shoes: asics trail

Käferberg with Aline. Really slow, but didn't feel all that easy.

Wednesday Mar 16, 2011 #

Kondi 30:00 [3]
slept:9.5

strength 15:00 [3]

Tuesday Mar 15, 2011 #

Kondi 30:00 [3]
slept:7.0

strength 15:00 [3]

Monday Mar 14, 2011 #

running 1:35:53 [2] 16.8 km (5:42 / km) +175m 5:25 / km
ahr:156 max:179 shoes: asics kayano

Hönggerberg, Gubrist, Käferberg.
ASVZ Training and the way there and back.
On the way back I increased the pace ~4'30/km for about 4km. Felt good!

running drills 45:00 [3]

Sunday Mar 13, 2011 #

running 45:00 [1]

easy running around checking controls at Magglingen... very easy pace, parts walking

Saturday Mar 12, 2011 #

7 AM

running 25:00 [2]

early morning footing. Not quite my very own choice...
4 PM

running 40:00 [2]

part off trail in Magglingen

Friday Mar 11, 2011 #

Note
(rest day)

Thursday Mar 10, 2011 #

running 8:00 [4] 1.6 km (5:00 / km)

8x100m fast/100m easy part of the track athletics
Time is only guessed

Wednesday Mar 9, 2011 #

bike to work 1:15:00 [1]

Home- H'berg- Balgrist- Home
8 AM

running 35:00 [2]
shoes: asics kayano

warm up/cool down and easy running inbetween intervals

running 10:00 [5]
shoes: asics kayano

Intervall: 2x10x30"/30"/5'
average pace: 4'14
12 PM

Kondi 30:00 [3]
ahr:148 slept:7.5

strength 15:00 [3]

Tuesday Mar 8, 2011 #

Note
slept:8.5

Kondi 30:00 [3]

strength 15:00 [3]

bike to work 15:00 [3]

Home-H'berg-Home

Monday Mar 7, 2011 #

running 47:00 [3] 8.7 km (5:24 / km) +115m 5:04 / km
ahr:160 max:174 slept:8.0 shoes: scott eSupport

ASVZ Training

running drills 20:00 [3]

Part during the ASVZ training, part afterwards in track athletics

bike to work 1:00:00 [1]

Home-Balgrist-Home-H-berg-Home

strength 20:00 [3]

jumps and core strength at track athletics

Sunday Mar 6, 2011 #

running 53:42 [2] 9.78 km (5:29 / km) +100m 5:13 / km
ahr:165 slept:9.0 shoes: asics kayano

Extended Käferberg with M

Saturday Mar 5, 2011 #

unspecified (snowboarding) 4:00:00 [1]
slept:7.5

Friday Mar 4, 2011 #

10 AM

running 1:03:30 [2] 9.52 km (6:40 / km) +280m 5:49 / km
shoes: Scott ultralyte

the tower with Flavia
Nice to run in the morning and in the sun =)

Thursday Mar 3, 2011 #

running 9:00 [3] 1.6 km (5:37 / km)

Part of the track athletics course (only part worth logging):
50m easy /50m fast for 4 loops on the track
Time is only estimated

wellness 30:00 [0]

Wednesday Mar 2, 2011 #

Kondi 20:00 [3]

strength 15:00 [3]

7 PM

running 50:00 [1] 7.0 km (7:09 / km) +120m 6:35 / km
ahr:151 shoes: asics kayano

Small Zürichberg loop with Martina - easy pace, but that was just fine for my muscles =)

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