Training Log Archive: nanaIn the 31 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
Orienteering race 1:32:36 [3] 6.1 km (15:11 / km) +370m 11:39 / km
Total of almost 15'. One large mistake (8') at the second control in the difficult area, some 30" loops to the other controls in that same area. Then another 3' mistake towards the end (followed a path that went in the wrong direction with a lot of people running on it) and then some smaller (below 1') mistakes
Saturday Jul 30, 2011 #
Orienteering race 39:52 [4] 3.7 km (10:46 / km) +130m 9:10 / km
Total of 7' mistake. Had a very clean race until the third last control. Didn't read the map carefully had no plan of the points inbetween the controls. So when I came to a path I mistook it for another one and started a huge search/relocation but I just hadn't been far enough. I also didn't realise that I have all the controls that are there so that I could have checked on the second loop where this control is. That would have eliminated the mistake totally...
On the second loop when I had the same control I felt like I already knew where it was, so I didn't read thoroughly enough and made another 1' mistake.
Too bad that there was this really big mistake, would have been a great result otherwise... I just didn't think enough about what it means when there is just one category, namely that I have all the controls that are there and can also use them for relocation...
Friday Jul 29, 2011 #
running 52:03 [2] 8.02 km (6:29 / km) +190m 5:48 / km
ahr:155 max:173 shoes: Nike airspan+ 8
Thursday Jul 28, 2011 #
running 30:00 [2] 5.5 km (5:27 / km) +80m 5:05 / km
slept:7.5 shoes: Nike airspan+ 8
Wednesday Jul 27, 2011 #
Note
slept:6.0
Tuesday Jul 26, 2011 #
unspecified (bouldering) 1:00:00 [2]
slept:9.0
running 2:00 [5]
bike 40:00 [1]
Monday Jul 25, 2011 #
running 28:30 [1] 4.75 km (6:00 / km) +20m 5:53 / km
slept:9.0
bike 1:00:00 [1]
Sunday Jul 24, 2011 #
Hiking 3:00:00 [1]
slept:4.0
bike 30:00 [1]
Saturday Jul 23, 2011 #
running 42:10 [2] 7.2 km (5:51 / km) +140m 5:20 / km
slept:8.5 shoes: Nike airspan+ 8
Friday Jul 22, 2011 #
unspecified (cleaning old flat) 7:00:00 [1]
slept:6.5
Thursday Jul 21, 2011 #
Note
slept:7.0
Wednesday Jul 20, 2011 #
unspecified (lifting boxes & furniture) 3:00:00 [1]
slept:7.0
Tuesday Jul 19, 2011 #
running 1:03:00 [3] 11.5 km (5:29 / km) +220m 5:00 / km
slept:7.0 shoes: asics trail
Monday Jul 18, 2011 #
running 45:00 [2] 7.0 km (6:26 / km) +100m 6:00 / km
stretching 10:00 [3]
Saturday Jul 16, 2011 #
running 30:00 [2] 5.0 km (6:00 / km) +200m 5:00 / km
shoes: Nike airspan+ 8
Friday Jul 15, 2011 #
running 39:00 [3] 8.0 km (4:53 / km) +60m 4:42 / km
slept:7.5 shoes: Nike airspan+ 8
Thursday Jul 14, 2011 #
Note
(rest day)
Wednesday Jul 13, 2011 #
running 1:05:00 [2] 10.5 km (6:11 / km) +200m 5:39 / km
slept:11.0 shoes: asics trail
Tuesday Jul 12, 2011 #
Note
slept:8.5 (rest day)
bike 30:00 [1]
Kondi 30:00 [3]
strength 15:00 [3]
Monday Jul 11, 2011 #
running 55:00 [1] 8.0 km (6:53 / km) +20m 6:47 / km
slept:8.0 shoes: Nike airspan+ 8
Sunday Jul 10, 2011 #
Orienteering 56:29 [3] 6.5 km (8:41 / km) +205m 7:30 / km
running 40:00 [2]
Saturday Jul 9, 2011 #
bike 2:00:00 [1]
Made a nice ice cream break =)
Friday Jul 8, 2011 #
bike 40:00 [3]
Thursday Jul 7, 2011 #
running 1:06:00 [1] 9.5 km (6:57 / km) +180m 6:21 / km
slept:7.0 shoes: Nike airspan+ 8
running 1:00:00 [3] 8.0 km (7:30 / km)
shoes: Nike airspan+ 8
running 10:15 [5] 3.9 km (2:38 / km)
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74
Wednesday Jul 6, 2011 #
ball games (beachvolleyball) 30:00 [2]
slept:9.5
swimming 25:00 [1]
Tuesday Jul 5, 2011 #
running 1:03:30 [3] 11.5 km (5:31 / km) +225m 5:02 / km
slept:9.5 shoes: Nike airspan+ 8
Kondi 30:00 [3]
strength 15:00 [3]
Monday Jul 4, 2011 #
running 52:00 [1] 8.0 km (6:30 / km) +60m 6:16 / km
slept:9.0
Sunday Jul 3, 2011 #
Orienteering 1:00:50 [3] *** 7.9 km (7:42 / km) +145m 7:03 / km
ahr:175 max:187 spiked:16/16c slept:8.0
Had a very good race. I punched first at the first control of our group, then it was just Ale and me running together on the long leg to 2, took a different route at the end however. I didn't see anyone after that but Barbara short before the map change. Didn't want to push the pace so let her go and ran the second loop all on my own. Did not push too much, especially on the long leg to the first control of the second loop I could have pushed a lot as it was about 8 min of trail running, but did not feel that fresh. Seeing that Barbara was in the end way ahead (6.5 min) and Gaby 4 min behind I didn't feel bad about not running full speed.
Technically it went very well, I guess the many trainings in similar terrain in the last couple of weeks helped. The main time lost came from being stuck in the green (not optimal route choices).
Saturday Jul 2, 2011 #
Note
slept:8.0 (rest day)
Friday Jul 1, 2011 #
running 25:00 [2] 4.39 km (5:42 / km) +72m 5:16 / km
slept:7.5 shoes: Scott ultralyte