Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 28 days ending Feb 28, 2014:

activity	#	time	miles		km		+m
Running	33	21:31:39	157.67	(8:12)	253.74	(5:05)	2805
Orienteering	15	9:56:44	54.61	(10:56)	87.89	(6:47)	3435
XC Skiing	4	3:30:00
Cycling	2	2:00:00
Physio	6	1:47:37	1.18		1.9		15
Swimming	1	1:00:00
Soccer	2	30:00
Running Drills	1	7:50	0.62	(12:36)	1.0	(7:50)
Total	45	40:23:50	214.08		344.53		6255
[1-5]	41	36:33:33

2:49

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Friday Feb 28, 2014 #

4 PM

Running warm up/down (wup) 11:10 [2] 2.48 km (4:30 / km) +10m 4:25 / km

Running tempo 23:00 [4] 6.29 km (3:39 / km) +20m 3:36 / km

DL2 refresher (à la axl) on cycling path mariatrost

1) 10:00- 2,62km (3;49min/pace)
2) 8:00 - 2,23km (3:35min/pace)
3) 5:00 - 1,44km (3:28min/pace)

3min jogging in between

1) + 3) slightly uphill; 2) slightly downhill

Running 18:32 [1] 3.08 km (6:01 / km) +50m 5:34 / km

recoveries + cd via leechwald

Thursday Feb 27, 2014 #

8 PM

Physio (core) 25:00 [1]

Wednesday Feb 26, 2014 #

1 PM

Running warm up/down (wup) 15:31 [2] 3.45 km (4:30 / km) +30m 4:19 / km

Running intervals 16:20 [5] 5.2 km (3:08 / km)

track training with matze

4x(1000 + 300) with 90sec/180sec recovery

times:
3:13, 54, 3:14, 0:53, 3:14, 0:53, 3:09, 0:50

satisfied as I could run the times:) last set was near to maximum.

Running warm up/down 34:00 [1] 4.85 km (7:01 / km) +10m 6:56 / km

recoveries + cd

Tuesday Feb 25, 2014 #

8 AM

Running 54:00 [2] 8.6 km (6:17 / km) +320m 5:18 / km

pre-breakfast terrain jog with franzi in wienerwald

Monday Feb 24, 2014 #

Running 40:44 [1] 7.16 km (5:41 / km) +150m 5:09 / km

easy morning jog with franzi, henrik and erik in porto

Sunday Feb 23, 2014 #

9 AM

Running warm up/down (wup) 6:59 [1] 1.25 km (5:35 / km) +10m 5:22 / km

Orienteering 1:55:53 [3] 17.71 km (6:33 / km) +700m 5:28 / km

mco long on "quinta da estrada"

pretty tough area, was feeling quite tired all way round, but tried to focus on reading from feature to feature. about 8min mistakes (#5, #11, #14) and guess I lost a lot of being not offensive enough. but all in all an okayish run:)

Running 11:18 [1] 1.91 km (5:55 / km) +10m 5:46 / km

Saturday Feb 22, 2014 #

10 AM

Running (wup) 8:49 [1] 1.38 km (6:23 / km)

Orienteering 49:06 [3] 7.21 km (6:49 / km) +355m 5:28 / km

mco middle on "n. sr. da agonia"

first part was ok until the spectator control, unfortunately had a big mistake going down to #18. couldn't figure out the area there, so about 3:30min lost.
first real competition this year, the routines are a bit lacking

Running warm up/down (cd) 11:00 [1] 1.75 km (6:17 / km) +10m 6:07 / km

4 PM

Running warm up/down 13:00 [1] 2.6 km (5:00 / km)

Orienteering 19:20 [4] 4.25 km (4:33 / km) +95m 4:06 / km

mco sprint on "aguiar da beira"

interesting sprint, not taking the best choices, so lost about 45sec in total.

Friday Feb 21, 2014 #

11 AM

Running 7:03 [1] 1.25 km (5:38 / km) +10m 5:25 / km

Orienteering 54:16 [2] 6.98 km (7:46 / km) +405m 6:02 / km

4 middle distance loops on "ponte dos cavaleiros"

awesome area and had a good flow. 2 stupid misses, but otherwise really solid and secure:)

1 PM

Running warm up/down 8:00 [1] 1.3 km (6:09 / km)

Orienteering 14:39 [3] 2.55 km (5:45 / km) +105m 4:46 / km

sprint on "folghosino"

nice, tricky course. in the open part not really obvious without controls.

4 PM

Orienteering 39:28 [2] 4.64 km (8:30 / km) +200m 7:00 / km

middle distance training on "senhora do castelo"

runnability in some places pretty tough, enjoyed the course:)
afterwards 6*10sec uphill sprints

Thursday Feb 20, 2014 #

10 AM

Running warm up/down (wup) 6:47 [1] 1.46 km (4:39 / km)

Orienteering 21:50 [3] 4.41 km (4:57 / km) +135m 4:18 / km

longer sprint on "montemor-o-velho vila"

quite okayish sprint, lost most of my time to two controls were I didnt see an entrance. unfortunately readability of the map not the best

5 PM

Orienteering 1:13:45 [1] 9.18 km (8:02 / km) +300m 6:54 / km

downhill ints training on "nosso senhor dos caminhos"

times includes also some running before, inbetween and after.
setting first loop, had some problems and then running the other loops (2 as downhill + 2 as uphill).
tough area

Wednesday Feb 19, 2014 #

5 AM

Running 59:46 [3] 14.35 km (4:10 / km) +50m 4:06 / km

DL1.2 starting at 5:45 in the morning. went down to main place and then following cycling path and then back. felt a bit awkward to run so early, but got better as the training went on:)

4 PM

Running 15:00 [1] 2.5 km (6:00 / km) +40m 5:33 / km

Orienteering 30:00 [3] 5.6 km (5:21 / km) +100m 4:55 / km

5 o ints with erik, franzi, henrik and 3 swedes on a pretty fast map

unfortunately I deleted my session on my garmin. thats why just a guess about distance and time.
everybody was focusing on running hard, but not on the o-ing. a lot of mistakes, head not into the game yet...

Tuesday Feb 18, 2014 #

9 AM

Running (wup) 14:16 [1] 2.3 km (6:12 / km) +70m 5:23 / km

Orienteering 16:09 [3] 2.69 km (6:00 / km) +100m 5:04 / km

sprint on "alfama"

pretty tricky and not easy to be in advance with the orienteering

Running 7:08 [1] 1.43 km (4:59 / km) +10m 4:49 / km

Running 39:20 [1] 5.5 km (7:09 / km) +170m 6:12 / km

shadowing carmen doing the sprint

7 PM

Physio (core) 20:00 [1]

Monday Feb 17, 2014 #

8 AM

Running long 1:28:03 [2] 17.5 km (5:02 / km) +350m 4:34 / km

pre-breakfast longjog in lissabon

exploring some trails around monsanto

Sunday Feb 16, 2014 #

10 AM

Orienteering 7:42 [3] 1.47 km (5:14 / km) +60m 4:21 / km

short sprint course on "quinta das conchas"

Running 10:39 [1] 1.54 km (6:55 / km) +60m 5:47 / km

rerunning the course with carmen

Orienteering 11:10 [2] 2.2 km (5:05 / km) +25m 4:48 / km

2 short sprint courses on "quintas das conchas" (planned by carmen)

had some breathing problems, so did go easy.

10 PM

Physio (core) 25:00 [1]

Saturday Feb 15, 2014 #

10 AM

Running warm up/down (wup) 10:08 [1] 1.42 km (7:08 / km) +80m 5:34 / km

Orienteering 16:40 [3] 3.52 km (4:44 / km) +100m 4:09 / km

sprint on "parque eduardo 7"

women's elite course from a competition from 2012. good flow and except for the last controls could stay in advance

Running 5:00 [5] 1.35 km (3:42 / km) +100m 2:42 / km

10*short uphill ints (right after sprint)

135metres with 10metres of climb

times:
32, 32, 31, 29, 29, 30, 30, 30, 28, 29

Running warm up/down (cd) 21:34 [1] 3.6 km (5:59 / km)

Friday Feb 14, 2014 #

11 AM

Running 36:33 [1] 6.01 km (6:05 / km) +100m 5:37 / km
(rest day)

morning jog with carmen in lisboa:)

Thursday Feb 13, 2014 #

8 AM

Running 44:13 [1] 8.45 km (5:14 / km) +100m 4:56 / km

morning jog with franzi around his hood

Wednesday Feb 12, 2014 #

11 AM

Running (wup) 16:40 [1] 3.49 km (4:47 / km) +30m 4:35 / km

Running intervals 14:17 [5] 4.5 km (3:10 / km)

tempo training

track was not runnable, so switched to 10*about 450metres on road. (=longest road I could find with hardly any ice) 1:15min recovery in between.

times:
89, 87, 87, 87, 85,
86, 85, 86, 84, 81

went as fast as possible. legs hurting...

C • Immer noch Eis? 2

Running 14:45 [1] 1.1 km (13:25 / km) +10m 12:50 / km

recoveries + jog back to track

Running Drills 7:50 [3] 1.0 km (7:50 / km)

1ß*45m sprints indoor (last 30metres flying were 3.9)

Running 46:40 [1] 8.9 km (5:15 / km) +100m 4:58 / km

longer jog home via mariatrost

Tuesday Feb 11, 2014 #

5 PM

Running (wup) 12:04 [1] 2.52 km (4:47 / km)

Running tempo 38:57 [4] 10.2 km (3:49 / km)

dl2 along mur with axel, christian, sandro and manuel

feeling completely tired after 4k, so stopped 1,5km earlier. don't know why I was feeling so bad today...

Running warm up/down (cd) 21:59 [1] 4.08 km (5:23 / km)

Monday Feb 10, 2014 #

11 AM

Running (wup) 9:10 [1] 1.57 km (5:50 / km) +60m 4:54 / km

Orienteering 44:53 [1] 4.65 km (9:39 / km) +245m 7:38 / km

corridor-o on "otto möbes schule"

quite small corridor, could keep my focus high and wasnt far off;) of course terrain knowledge helps a bit!

Running (cd) 6:44 [1] 1.57 km (4:17 / km)

2 PM

Running (wup) 9:33 [2] 2.19 km (4:22 / km)

Running 20:17 [0] 3.31 km (6:08 / km) +10m 6:02 / km

school training

Running (cd) 9:57 [1] 2.09 km (4:46 / km) +10m 4:39 / km

6 PM

Running (wup) 8:39 [1] 1.9 km (4:33 / km)

Soccer 15:00 [2]

Physio (pilates) 8:00 [1]

Physio (cd) 9:37 [1] 1.9 km (5:04 / km) +15m 4:52 / km

Sunday Feb 9, 2014 #

11 AM

Running warm up/down (wup) 19:00 [1] 3.5 km (5:26 / km)

Running 14:03 [5] 3.73 km (3:46 / km) +20m 3:40 / km

cross cup in frohnleiten

ran the men short course (=4 laps)
a lot of mud and twist and turns. running fast felt tough.
4th place, 1:03 min behind axl (crazy guy)

lap times:
3:15, 3:31, 3:40, 3:37

Running 46:40 [1] 7.2 km (6:29 / km) +200m 5:41 / km

afterwards jogging with axl on some trails

6 PM

Cycling (Ergo) 1:30:00 [1]
ahr:118 max:134

Saturday Feb 8, 2014 #

11 AM

Running warm up/down (wup) 9:24 [1] 1.68 km (5:36 / km) +20m 5:17 / km

Orienteering 50:33 [3] 7.88 km (6:25 / km) +360m 5:13 / km

mass start training on "kalkleiten-buch"

pretty fast pace in the beginning, then got a gap by taking a better route to #3. 20sec mistake to #7 and #8 in the circle.

Running warm up/down (cd) 17:14 [2] 2.71 km (6:22 / km) +30m 6:02 / km

8* strides with axel + cd

Running 11:52 [1] 1.45 km (8:11 / km) +40m 7:12 / km

collecting some controls

6 PM

Cycling (Ergo) 30:00 [1]
ahr:109 max:123

Friday Feb 7, 2014 #

9 AM

XC Skiing (alpine skiing) 50:00 [0]

5hrs

C • Höhenmeter? 1

9 PM

Running 1:03:11 [2] 13.1 km (4:49 / km) +140m 4:35 / km

evening jog after 3 days of skiing:)

Thursday Feb 6, 2014 #

9 AM

XC Skiing (alpine skiing) 1:00:00 [0]

5,5hrs

Wednesday Feb 5, 2014 #

11 AM

XC Skiing (alpine skiing) 45:00 [0]

4,5hrs with carmen in innerkrems

Tuesday Feb 4, 2014 #

9 AM

Running (wup) 16:22 [2] 3.53 km (4:38 / km) +10m 4:34 / km

Running intervals 8:49 [5] 1.8 km (4:54 / km) +225m 3:01 / km

15x short uphill ints
did them on schlossberg, from usual start till first bend. about 120metres and 15metres of climb. jogging down (1:10-1:15) as recovery

times:
38, 36, 36, 35, 36,
35, 35, 35, 36, 35,
35, 35, 35, 34, 33

Running warm up/down (recoveries + cd) 36:40 [1] 5.8 km (6:19 / km) +20m 6:13 / km

4 PM

Running (wup) 5:26 [1] 1.11 km (4:54 / km)

Running tempo (D2) 44:31 [4] 11.7 km (3:48 / km)

dl2 along mur with axel, paul, sandro and mathi

felt ok, till about km 6, then it was damn tough! glad to finish the session:)

Running (cd) 4:57 [1] 0.85 km (5:49 / km)

Monday Feb 3, 2014 #

12 PM

Running 8:00 [1] 1.2 km (6:40 / km) +70m 5:10 / km

Orienteering 31:20 [1] 2.95 km (10:37 / km) +150m 8:28 / km

setting controls for going top training on "mariatrost nord"

actually quite dangerous in forest, damn icy. could barely run...

Running 9:00 [2] 2.31 km (3:54 / km) +10m 3:49 / km

2 PM

Running (wup) 9:00 [2] 2.11 km (4:16 / km)

Physio (schultraining) 10:00 [1]

Running (cd) 10:00 [1] 2.11 km (4:44 / km) +15m 4:35 / km

6 PM

Running (wup) 9:00 [1] 1.9 km (4:44 / km)

Soccer 15:00 [1]

Physio (pilates) 10:00 [1]

Running (cd) 9:25 [1] 1.85 km (5:05 / km) +15m 4:54 / km

Sunday Feb 2, 2014 #

7 AM

Running 11:08 [2] 2.61 km (4:16 / km)

test jog in the morning as I planned to run a 3k indoors today, but body is not 100% fit, so decided not to run it.

11 AM

XC Skiing (ice skating) 55:00 [0]

3 PM

Running (DL 1.2) 1:00:22 [3] 14.11 km (4:17 / km) +10m 4:16 / km

DL 1.2 along traun on gravel

ran without looking at watch and pace, just by feeling in order to see how much I m capable of. not wanting to overdo it!

Saturday Feb 1, 2014 #

1 PM

Swimming (aquajogging) 1:00:00 [1]

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