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Training Log Archive: ol8

In the 28 days ending Feb 28, 2011:

activity	#	time	miles		km		+m
Running	22	19:44:41	135.61	(8:44)	218.24	(5:26)	2500
Cycling	8	7:25:52	106.13	(4:12)	170.79	(2:37)	680
Physio	11	6:08:00
Orienteering	8	5:34:56	22.61		36.39		825
Stretching	14	2:52:00
Strength	5	2:21:20
Swimming	2	1:12:00
Running Drills	4	35:45	1.86	(19:15)	2.99	(11:57)
Soccer	1	15:00
Total	28	46:09:34	266.2		428.42		4005
[1-5]	28	43:17:34

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Monday Feb 28, 2011 #

Running (D1) 18:00 [3] 4.01 km (4:29 / km) +15m 4:24 / km
ahr:145

to st.peter in a solid pace!

Orienteering 20:41 [2] 3.37 km (6:08 / km) +40m 5:48 / km
ahr:133

as we are having a trainings camp on the weekend, I went to check the area of the night sprint

C • Hi 1

Running (D1) 19:50 [3] 4.24 km (4:41 / km) +25m 4:33 / km
ahr:156

back home!

Cycling (Ergo) 15:00 [1] 6.92 km (2:10 / km)

Stretching 14:00 [0]

Sunday Feb 27, 2011 #

Running warm up/down 24:56 [2] 4.07 km (6:08 / km) +70m 5:38 / km

Running race 34:42 [5] 8.4 km (4:08 / km) +350m 3:25 / km

styrian cross championships

really tough course with a monster uphill and then a long stretch downhill! found a good rhythm and last lap was a good effort! good feeling for that early in the season:) got 15th overall and with the team we won bronze!

Orienteering 40:13 [3] 5.29 km (7:36 / km) +180m 6:30 / km

after cross cup we went to run the so cup in deutsch kaltenbrunn
good technically feeling except one control I didnt find- total blackout....

Stretching 12:00 [0]

Saturday Feb 26, 2011 #

Orienteering 30:00 [1]

and some more controls checking!

Friday Feb 25, 2011 #

Cycling 30:00 [1] 10.0 km (3:00 / km) +150m 2:47 / km

to platte and back!

Orienteering 40:00 [1]

checking control sites for so cup- will be an interesting middle distance- took all in all more than 2hrs

Running (tapering day3) 1:20 [5] 0.4 km (3:20 / km)

Running warm up/down (cd) 6:00 [2] 1.0 km (6:00 / km) +20m 5:27 / km

Stretching 12:00 [0]

Thursday Feb 24, 2011 #

Running (D1- Test) 8:46 [3] 2.0 km (4:23 / km)
ahr:157

usual endurance test- big improvement to last time- training is paying off a little bit:) but still got more than 30sec to bring it down where it should be

Running intervals (tapering day2) 2:40 [5] 0.8 km (3:20 / km)

2x400 in 80sec

Running warm up/down 17:46 [2] 2.8 km (6:21 / km) +60m 5:44 / km

Wednesday Feb 23, 2011 #

Running warm up/down 33:15 [2] 6.0 km (5:33 / km) +60m 5:17 / km

Running Drills 10:41 [3] 0.87 km (12:17 / km)

Running intervals (tapering day 1) 4:00 [5] 1.2 km (3:20 / km)

3x400 in 80sec- 200m easy jogging break- was really cold outside, had no motivation to go out- I miss mallorca....

Tuesday Feb 22, 2011 #

Physio (core) 28:00 [1]

Strength 14:00 [3]

1 set by 60sec!

Cycling (Ergo) 12:00 [1] 5.76 km (2:05 / km)

Stretching 15:00 [0]

Monday Feb 21, 2011 #

Cycling (Ergo) 25:00 [1] 11.9 km (2:06 / km)
ahr:102 max:115 (rest day)

leg loosener- start of rest week!

Stretching 20:00 [0]

Sunday Feb 20, 2011 #

Running 12:17 [1] 2.14 km (5:44 / km) +5m 5:40 / km
ahr:118 max:129

damn easy morning jog, slight rain....

Running warm up/down 30:42 [2] 4.38 km (7:01 / km)

wup- recoveries- cd in sand

Running intervals 20:18 [5] 6.0 km (3:23 / km)
max:185

last fast training in mallorca

6x1000m with 2min easy jogging

this session was basically a test to see what my shape is like on longer ints- plan was to run them in 3:30

actual times: 3:26, 3:27, 3:25, 3:24, 3:24, 3:12
good session to end the week, heavy legs now.....

Saturday Feb 19, 2011 #

Running warm up/down 43:34 [2] 6.29 km (6:56 / km) +5m 6:54 / km

Running Drills 10:02 [3] 0.97 km (10:21 / km)

Running 5:15 [5] 2.0 km (2:38 / km)
max:182

morning session- 20x100m full speed- 100m really easy

times between 14- 16sec, okayish feeling....

Cycling long 2:00:48 [1] 40.29 km (3:00 / km) +150m 2:57 / km
ahr:99 max:134

really easy after ints from s'arenal up to palma then a bit further and then back

Running warm up/down 22:29 [2] 2.92 km (7:42 / km) +5m 7:38 / km

Running tempo (D2) 10:01 [4] 2.75 km (3:39 / km)
ahr:166

Running intervals 10:00 [5] 2.76 km (3:37 / km)
max:182

2nd session

wup- 10min fast tempo run- 6min easy jogging- 10x1min full with 1min easy
first 9 reps where in the sand (255-285metres)- last one was on hard surface (336m)

probably best training day this winter:)

Stretching 10:00 [0]

Friday Feb 18, 2011 #

Physio (core) 38:00 [1]

Running (D1) 1:08:34 [3] 11.26 km (6:05 / km) +400m 5:10 / km
ahr:142 max:163

we drove up to the mountains today, so I wanted to attack puig major, but up there it was so foggy, so ran/ walked/ climbed some mountain straight up and then an awesome loop on hiking trails:)

Thursday Feb 17, 2011 #

Running warm up/down 4:56 [2] 0.85 km (5:48 / km)

Running tempo (D2) 50:42 [4] 9.65 km (5:15 / km)
ahr:160 max:172

same session than 2 days ago but a bit longer and better effort:)

Running 38:55 [2] 5.16 km (7:33 / km) +250m 6:04 / km
ahr:128 max:158

in the afternoon, run up san salvador on a small trail and down on the road- taking it really easy:)

Physio (core) 25:00 [1]

Stretching 12:00 [0]

Wednesday Feb 16, 2011 #

Running warm up/down 38:41 [2] 5.7 km (6:47 / km) +5m 6:45 / km

Running intervals 12:24 [5] 4.0 km (3:06 / km)
max:182

did my 200s- planned were 25 reps but felt a stitch in my achilles on rep 18, so stopped after 20...

times ranging from 40 (beginning)- 35, last one was 33sec

Running 36:18 [2] 4.1 km (8:51 / km) +150m 7:29 / km
ahr:126 max:160

rocky terrain run/ walk to get some pictures

Tuesday Feb 15, 2011 #

Running warm up/down 4:22 [2] 0.79 km (5:32 / km) +5m 5:21 / km

Running tempo (D2) 46:53 [4] 8.26 km (5:41 / km)
ahr:158

tempo run in the sand along platja de palma, problems getting hr in zone even though I was working hard- felt ok

Cycling long 2:12:32 [1] 44.13 km (3:00 / km) +350m 2:53 / km
ahr:109 max:147

s'arenal to Cap Blanca and then back

with the mtb, we also drove some cross parts- weather could have been better...

Physio (core) 37:00 [1]

Stretching 15:00 [0]

Monday Feb 14, 2011 #

Running (D1) 44:41 [3] 8.95 km (5:00 / km)
ahr:150

faster morning run on the beach, also parts in the sand

Physio (core) 34:00 [1]

Sunday Feb 13, 2011 #

Running 22:30 [1] 4.08 km (5:31 / km) +20m 5:23 / km
ahr:130

actually a cross race was planned today, but when waking up I felt like total crap- so decided not to start. stayed in bed longer and then went for a short jog, just to see how body is working- was ok but decision not to start certainly was the right one....
even though resting hr was still normal (39)

Physio (core) 22:00 [1]

Saturday Feb 12, 2011 #

Cycling (to track) 24:44 [1] 9.53 km (2:36 / km) +10m 2:35 / km
ahr:103 max:128

Running warm up/down 37:21 [2] 4.8 km (7:47 / km)

wup- walking recoveries- cd

Running Drills 6:07 [3] 0.36 km (16:59 / km)

Running intervals 2:34 [5] 0.9 km (2:51 / km)
max:173

6x150m progressive

27, 26, 26, 26, 25, 26

Cycling (back home) 25:48 [2] 9.53 km (2:42 / km) +20m 2:41 / km
ahr:121

Running warm up/down (wup) 11:06 [2] 1.8 km (6:10 / km) +50m 5:25 / km
ahr:139

Orienteering 48:44 [5] 8.59 km (5:40 / km) +215m 5:03 / km
ahr:172

o training in wildon

running tomorrows so cup- really slippery so had problems when it was getting steep, wasnt fully focused.... some slight misses!

Running warm up/down (cd) 15:40 [2] 2.02 km (7:45 / km) +40m 7:03 / km
ahr:139

Stretching 10:00 [0]

Friday Feb 11, 2011 #

Orienteering 44:11 [2] 5.44 km (8:07 / km) +90m 7:30 / km
ahr:135 max:174

o training with reduced map in tobelbad- checking control sites with my brother- feeling secure while compass running:)

Soccer 15:00 [4]

Strength 18:00 [3]

1 set by 60sec!

Physio (pilates) 43:00 [1]

Thursday Feb 10, 2011 #

Physio (core) 45:00 [1]

Running long 1:20:44 [2] 13.48 km (5:59 / km) +250m 5:29 / km
ahr:134 max:159

running with soccer players incl running there and back home

Stretching 12:00 [0]

Wednesday Feb 9, 2011 #

Running (spiro) 29:00 [4] 5.0 km (5:48 / km) +50m 5:31 / km

spiro test-

as expected not feeling all to great, effort was worse than in september....

C • numbers! 3

Tuesday Feb 8, 2011 #

Running warm up/down 36:48 [2] 5.74 km (6:25 / km) +10m 6:21 / km

wup- recovery- cd

Running tempo (D2) 39:46 [4] 10.0 km (3:59 / km) +15m 3:57 / km

planned was the same tempo run along mur as last week!
but hr seemed pretty high today for the effort, so I splitted the training and did just 2x5km with a longer break

nice weather but I dont know whats wrong with my body- feeling healthy though....
having spiro and blood test tomorrow, so I will see then.....

Stretching 10:00 [0]

Monday Feb 7, 2011 #

Physio (core) 30:00 [1]

Strength 40:00 [3]

2 sets by 75sec!

Stretching 10:00 [0]

Note
(rest day)

sort of a rest day- didnt have any time to do any running and I wasnt motivated for ergo....

Sunday Feb 6, 2011 #

Orienteering (D1) 1:09:37 [3] 9.41 km (7:24 / km) +100m 7:01 / km
ahr:153 max:178

o training in kaiserwald

long distances and focusing on compass running, good flow on the leg but no hesitating when entering control area, but way much better than last time:)

Running 23:55 [2] 3.7 km (6:28 / km) +20m 6:18 / km

collecting controls

Stretching 10:00 [0]

Saturday Feb 5, 2011 #

Running 11:55 [3] 2.7 km (4:25 / km) +40m 4:07 / km
ahr:149

fast jog to track!

Running Drills 8:55 [3] 0.79 km (11:17 / km)

Running intervals 4:17 [5] 1.64 km (2:37 / km)
max:182

3x60. 3x40, 3x20 progressive and then 150- 200-150-200 running in waves and then to end the session 3x 200m with 1:30min break
times:
24, 34, 25, 34, 29, 30, 30

had some digestive problems in the end;) but still good to run fast....

Running warm up/down 36:43 [2] 4.9 km (7:30 / km) +40m 7:12 / km

recoveries and back home

Strength 32:00 [3]

2 sets by 60sec!

Friday Feb 4, 2011 #

Physio (core) 33:00 [1]

Running (D1) 39:28 [3] 7.1 km (5:34 / km) +240m 4:45 / km
ahr:152 max:168

usual small d1 loop on small trails!
felt ok and I guess thats a pb running d1 on that loop:)
I LIKE

Swimming (aquajogging) 42:00 [2]

Thursday Feb 3, 2011 #

Running tempo (D2) 32:04 [4] 6.4 km (5:01 / km) +240m 4:13 / km
ahr:166 max:177

ran fast to the start of the o training- going uphill all way long on roseggerweg!

Orienteering 41:30 [2] 4.29 km (9:40 / km) +200m 7:51 / km
ahr:139 max:166

corridor o without compass, going really easy

Running tempo (D2) 23:30 [4] 5.6 km (4:12 / km) +40m 4:03 / km
ahr:166 max:178

and fast home again- mainly downhill:)

Wednesday Feb 2, 2011 #

Strength 37:20 [3]

2 sets by 70sec!

Physio (core) 33:00 [1]

Cycling (D1) 1:00:00 [3] 32.73 km (1:50 / km)
ahr:125 max:144

evening session!

Stretching 10:00 [0]

Tuesday Feb 1, 2011 #

Running warm up/down 9:38 [2] 1.7 km (5:40 / km)

Running tempo (D2) 55:25 [4] 13.8 km (4:01 / km) +20m 3:59 / km
ahr:174 max:180

tempo run along mur with matthias, robi and lars
after 8,5-9k they increased the speed up to 3:40min, but I stayed with the planned 4:00min, had to fight in the end to keep pace up. hr low but having problems with running on the flat, cant find the right stride.....

Swimming (aquajogging) 30:00 [1]

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