Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 29 days ending Feb 29, 2012:

activity	#	time	miles		km		+m
Running	23	20:39:51	150.67	(8:14)	242.47	(5:07)	1350
Orienteering	8	7:44:46	46.04	(10:06)	74.1	(6:16)	1980
Cycling	6	5:19:00
Physio	5	2:31:00
Strength	1	22:00
Running Drills	1	9:30	0.62	(15:17)	1.0	(9:30)
Total	24	36:46:07	197.33		317.57		3330

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Wednesday Feb 29, 2012 #

Orienteering 58:30 [3] 7.5 km (7:48 / km) +280m 6:34 / km

on the way home, rerunning austrian relay champs

Note

So, home again in Graz.

Last 6 months were amazing in Padova, Italy- had an awesome time, but realized that focusing on proper training wasn t possible as I was hoping before. So, right now I have a lot of work to do to get myself in shape:) so bring it on!

Tuesday Feb 28, 2012 #

Running 32:50 [1] 6.25 km (5:15 / km)
(rest day)

easy jogging with alessio, last one!

Monday Feb 27, 2012 #

Running 38:00 [1] 6.0 km (6:20 / km)

with carmen, following her orienteering in firenze

Running 41:00 [2] 8.8 km (4:40 / km)

from start of fiume up to terranegra with luigi

Orienteering 14:01 [5] 3.6 km (3:54 / km)

Sprint in Terranegra

we (mic, luigi and me) reran a competition from a month ago- quite easy course, satisfied with my speed! mic had 13:58, luigi 14:31

Sunday Feb 26, 2012 #

Running warm up/down 20:00 [1] 3.6 km (5:33 / km)

Orienteering 38:30 [4] 9.0 km (4:17 / km)

2 sprrints (3,2 & 3,4km) early in the morning through firenze, nice to run without tourists! didnt go full speed as I felt really tired, tried to focus on less map contact as possible, managed quite well:)

Running 28:30 [2] 5.9 km (4:50 / km)

evening jog to get to see parco di cascine:)

Saturday Feb 25, 2012 #

Running warm up/down 23:46 [2] 4.6 km (5:10 / km)

Running intervals 21:54 [4] 6.0 km (3:39 / km)

D2 ints again

early on the fiume, 6*1km with 3min jogging recovery
a bit cold and body still quite heavy
the way in there was more wind...

times:
3:38, 3:39, 3:39, 3:40, 3:37, 3:41

Running (recovery) 18:00 [1] 1.8 km (10:00 / km)

Running 44:00 [1] 7.0 km (6:17 / km)

easy night/ evening jog with carmen through firenze:)

Friday Feb 24, 2012 #

Running warm up/down 38:05 [2] 7.5 km (5:05 / km)

Running Drills 9:30 [3] 1.0 km (9:30 / km)

Cycling (Ergo) 1:40:00 [1]

Thursday Feb 23, 2012 #

Running (D1) 1:23:35 [3] 19.0 km (4:24 / km) +35m 4:22 / km

up to 6th bridge and back, felt really good on the way out, but struggled on the way back... really dead in the end, was about 3min slower back

Wednesday Feb 22, 2012 #

Running 52:47 [2] 9.6 km (5:30 / km) +300m 4:45 / km

early morning jog in pavao dao, then to porto- in the evening home

Tuesday Feb 21, 2012 #

Running 23:00 [1] 3.8 km (6:03 / km) +30m 5:49 / km

Orienteering 1:37:00 [3] 14.0 km (6:56 / km) +500m 5:53 / km

POM 4th day- long mass start

so crowded on #1, so waited there for a minute to punch (lost the fast group like that)- then had a solo run, not giving it all out

Monday Feb 20, 2012 #

Running warm up/down 20:00 [1] 3.4 km (5:53 / km) +30m 5:38 / km

Orienteering 51:24 [4] 7.5 km (6:51 / km) +280m 5:47 / km

POM 3rd day- middle WRE

bad result, but in general quite satisfied about my performance, had no bigger miss (all less than 30sec), but a lot of stupid micro route choices, also quite hard to get through the green with an early starting time...

Running 24:34 [1] 4.2 km (5:51 / km) +10m 5:47 / km

easy evening jog in coimbra

Sunday Feb 19, 2012 #

Running warm up/down 30:00 [1] 5.5 km (5:27 / km) +50m 5:13 / km

Orienteering 55:19 [4] 6.5 km (8:31 / km) +320m 6:50 / km

POM 2nd day Middle

actually quite good start, stupid miss #4, then really getting lost at #10, because I didnt stick to my concept, have to work on that and to focus on myself, some other misses
speed isn't present yet

Saturday Feb 18, 2012 #

Event: Portugal O'meeting 2012

Running warm up/down 40:00 [1] 6.5 km (6:09 / km) +80m 5:48 / km

Orienteering 1:40:01 [4] 15.5 km (6:27 / km) +500m 5:33 / km

POM long distance 1.day

totally not into the map, made a lot of mistakes and also body wasnt getting into rhythm

Orienteering 20:01 [4] 4.5 km (4:27 / km) +80m 4:05 / km

Night sprint in Viseu

not solid and active enough in my orienteering! some good parts though

Friday Feb 17, 2012 #

Running 50:15 [1] 9.0 km (5:35 / km) +220m 4:59 / km

easyish morning jog, parts with alice and lepre around the lake

Running 1:50 [4] 0.4 km (4:35 / km) +60m 2:37 / km

in the evening, uphill "race" with furia and lepre up the stairs of jesus st.bom

Thursday Feb 16, 2012 #

Running 1:03:30 [2] 11.5 km (5:31 / km) +300m 4:53 / km

exploring morning jog in portugal- in the north of fafe

Running (D1) 1:00:06 [3] 12.5 km (4:48 / km) +20m 4:46 / km

in Vena di Castello, d1 run in the afternoon; along the beach, about 18min in the sand

Wednesday Feb 15, 2012 #

Running 45:34 [2] 9.8 km (4:39 / km) +20m 4:36 / km

early morning jog, up to 2nd bridge and back, feeling quite heavy

travel to portugal

Tuesday Feb 14, 2012 #

Physio (core) 20:00 [1]

Running long 1:30:30 [2] 19.0 km (4:46 / km) +30m 4:44 / km

run to and from alessio ( a bit faster) and then running with alessio + tone while alessio made intervals, did also some striding and checking how body is feeling- tmrw going to portugal:)

Monday Feb 13, 2012 #

Physio (core) 33:00 [1]

Running warm up/down 8:00 [1] 1.33 km (6:00 / km)

Running 40:00 [3] 9.68 km (4:08 / km)

2*20min on treadmill to check how body is feeling!

1st: 10min in 14km/h, 10min in 15km/h
2nd: 10min in 14km/h, 5min in 15km/h, 5min in 16km/h

felt alright, also the last part, but sweating like hell

Cycling (Ergo) 45:00 [1]

Sunday Feb 12, 2012 #

Running (wup) 10:00 [1] 1.5 km (6:40 / km)

Orienteering 30:00 [3] 6.0 km (5:00 / km) +20m 4:55 / km

supposed to have been a competition but was cancelled 1hr before the race due to snow, but luckily we had some old maps with courses
so ran a middle distance in middle tempo
flat area and really satisfied with my orienteering, good flow
just broke into the water in the end, so was almost getting a snowman in the end

Saturday Feb 11, 2012 #

Physio (core) 32:00 [1]

Cycling (Ergo) 33:00 [2]

feeling really tired today, run in the evening hopefully will make legs light for tomorrows competition:)

Running 44:56 [2] 9.8 km (4:35 / km) +15m 4:33 / km

easy up to 2nd bridge and back- some strides to loosen legs up

Friday Feb 10, 2012 #

Running 24:00 [3] 6.0 km (4:00 / km)

"fartlek" on the treadmill, testing my body a bit out
in total: 1min 18km/h, 3min 17km/h, 6min 16km/h, rest 15kmh and easier stuff

Running 36:00 [2] 6.3 km (5:43 / km) +100m 5:18 / km

easier part, more incline

Cycling (Ergo) 1:00:00 [1]

easy spin afterwards

Thursday Feb 9, 2012 #

Running 11:39 [2] 2.4 km (4:51 / km)

to and from palestra

Physio (core) 36:00 [1]

Strength 22:00 [3]

in the gym, working a bit on the machines

Cycling (Ergo) 1:00:00 [2]

spin after core + strength

Wednesday Feb 8, 2012 #

Running 58:30 [2] 11.6 km (5:03 / km) +20m 5:00 / km

easy evening jog along fiume with sandro

Tuesday Feb 7, 2012 #

Physio (core) 30:00 [1]

Running long 1:31:00 [2] 18.1 km (5:02 / km) +30m 4:59 / km

jog to alessio- 6km easy with him discussing maps- back home- legs are unmovable....

Monday Feb 6, 2012 #

Cycling (Ergo) 21:00 [1]

Running 24:00 [1] 4.11 km (5:50 / km)

last day of antibiotics, tried again myself on the treadmill, was alright, tomorrow more:)

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