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Training Log Archive: ol8

In the 30 days ending Sep 30, 2008:

activity	#	time	miles		km		+m
Hiking	3	18:05:49	49.71	(21:51)	80.0	(13:34)	3032
Running	22	12:13:40	81.37	(9:01)	130.95	(5:36)	1800
Cycling	10	7:59:31	112.88	(4:15)	181.67	(2:38)	1390
Tennis	5	7:00:00
Orienteering	8	5:16:06	25.26	(12:31)	40.65	(7:47)	1746
Stretching	12	3:09:31
Swimming	1	45:00
Running Drills	2	33:00
preparation week	1	30:00
Total	29	55:32:37	269.22		433.27		7968
[1-5]	29	52:23:06

6:41

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» now

Tuesday Sep 30, 2008 #

Cycling 59:01 [2] 20.0 km (2:57 / km) +65m 2:54 / km
ahr:110 max:142

to and from where I did my running session!

Running warm up/down 20:01 [2] 3.8 km (5:16 / km)

Running intervals 20:05 [5] 5.65 km (3:33 / km) +15m 3:30 / km
ahr:176 max:184

did 2 longer ints (with a 6min break inbetween):
times:
1: 2.95km = 10:22min
2: 2.7km = 9:43 min

I dont know what to say; I was running alone, only my brother was cycling next to me; hope I ll be able to run under 17:30 (5k) in one month!

Stretching 16:00 [0]

Monday Sep 29, 2008 #

Running 35:20 [1] 5.0 km (7:04 / km) +110m 6:22 / km
ahr:116 max:139

organised the school training!

Stretching 15:32 [0]

Sunday Sep 28, 2008 #

Running long (Mapjog) 1:36:03 [2] 16.0 km (6:00 / km) +400m 5:20 / km
ahr:135 max:151

was feeling alright after yesterday! went to check the routes for the wednesday night o training!

Stretching 15:50 [0]

Saturday Sep 27, 2008 #

Running warm up/down 5:44 [2] 1.0 km (5:44 / km) +10m 5:28 / km

Orienteering race (Styrian Night Champs) 55:17 [5] 6.6 km (8:23 / km) +200m 7:16 / km

well realized I am no night orienteerer yet, was hesitating a lot and hardly had a flow; all in all I made 6min mistake; but I got 2nd!

Friday Sep 26, 2008 #

Cycling 1:21:39 [3] 29.0 km (2:49 / km) +445m 2:37 / km
ahr:115 max:155

nice cycling tour with my brother; my muscles were tight, hope they ll be better tomorrow for the styrian night championships!

Thursday Sep 25, 2008 #

Running 20:39 [1] 3.0 km (6:53 / km) +80m 6:04 / km
ahr:110 max:132

was setting and collecting some control points for a beginners training!

Running warm up/down 30:30 [2] 4.8 km (6:21 / km)
ahr:130

warm up/ cool down, and recovery

Running intervals 20:51 [5] 6.0 km (3:29 / km)
ahr:175 max:188

did 2x(1200, 1000, 800) in 3:30 pace and the 800 in 3:25 pace! recovery was a jogging 400 (2:40- 3:20)
times:
1200: 4:11.4
1000: 3:29.6
800: 2:43.4

1200: 4.11.0
1000: 3:28.2
800: 2.39.8

I was feeling ok, after hard days of training, so tomorrow I ll take it easy! it was pissing!!!

Stretching 16:30 [0]

Wednesday Sep 24, 2008 #

Tennis 1:30:00 [1]

Running 31:21 [2] 4.5 km (6:58 / km) +130m 6:05 / km
ahr:130 max:152

to training and back home!!

Orienteering (Night O) 33:45 [5] 4.3 km (7:51 / km) +225m 6:13 / km
ahr:174 max:184

first night training this year; the training took place on my home map, so I had no technically problems, had almost a perfect race (all in all maybe 1min mistake)! physically; I felt fine but not great!

Stretching 16:31 [0]

Tuesday Sep 23, 2008 #

Stretching 12:10 [0]

Running warm up/down 36:46 [2] 6.0 km (6:08 / km)
ahr:130 max:142

including recovery

Running intervals 10:29 [5] 3.4 km (3:05 / km)
ahr:168 max:190

due to the competitions last weekend, the plan was to take it easy!
so I did 3x5x200 a bit faster than 3000m speed (38-39); break was 60seconds and between series 4min:
times:
39.9/ 38.6/ 37.3/ 37.0/ 36.7
37.2/ 36.7/ 36.9/ 37.0/ 36.4
37.3/ 37.0/ 35.4/ 35.5/ 33.7

in the end, I decided to join Klaus for a 400: 67.1
felt good!

Monday Sep 22, 2008 #

Tennis 1:00:00 [1]

Cycling 1:12:21 [2] 28.0 km (2:35 / km) +200m 2:30 / km
ahr:109 max:132

easy ride with my brother; it was pissing!

Stretching 17:10 [0]

Sunday Sep 21, 2008 #

Running warm up/down 13:07 [2] 2.0 km (6:34 / km) +70m 5:35 / km

Orienteering race (Austrian Individual) 1:12:06 [5] 9.4 km (7:40 / km) +415m 6:17 / km

Cycling (Ergo) 20:02 [1] 8.14 km (2:28 / km)
ahr:108 max:115

leg loosener!!!

Saturday Sep 20, 2008 #

Running warm up/down 9:17 [2] 1.8 km (5:09 / km)

Orienteering race (Austrian Relay) 38:44 [5] 4.9 km (7:54 / km) +260m 6:15 / km

Friday Sep 19, 2008 #

Running 10:05 [1] 1.5 km (6:43 / km) +40m 5:56 / km

organised an o training for beginners, and collected the control points!!!

Thursday Sep 18, 2008 #

Running (D1) 43:25 [3] 8.0 km (5:26 / km) +170m 4:54 / km
ahr:149 max:162

legs felt ok, breathing wasnt the best because it was cold outside!!

Stretching 16:05 [0]

preparation week 30:00 [3]

Wednesday Sep 17, 2008 #

Stretching 16:15 [0]

Running (Spiroergometrie) 28:00 [3] 5.0 km (5:36 / km)

Cycling (Ergo) 30:08 [1] 12.93 km (2:20 / km)
ahr:105 max:115

recovering...

Tuesday Sep 16, 2008 #

Stretching 14:31 [0]

Cycling 51:40 [2] 20.0 km (2:35 / km) +65m 2:33 / km
ahr:120 max:137

to and from track

Running warm up/down 19:58 [2] 3.3 km (6:03 / km)
ahr:129 max:140

Running Drills 18:00 [3]

Running intervals 2:35 [5] 0.9 km (2:52 / km)

the plan was to do 3x3x100 (slow, medium, fast)
times:
1: 21, 18, 16
2: 19, 17, 14
3: 19, 17, 13.8

was ok; it was so cold outside, but gladly my breathing was ok!

Monday Sep 15, 2008 #

Cycling (Ergo) 30:02 [1] 12.6 km (2:23 / km)
ahr:101 max:111

had so heavy legs after I woke up, so I did something to loosen them

Stretching 16:07 [0]

Sunday Sep 14, 2008 #

Event: Bundesländerstaffel

Running warm up/down 9:12 [2] 1.5 km (6:08 / km) +35m 5:30 / km

Orienteering race 39:06 [5] 5.0 km (7:49 / km) +280m 6:07 / km

Saturday Sep 13, 2008 #

Event: ÖSTM Sprint & 5. AC-Lauf

Running warm up/down 29:26 [2] 5.0 km (5:53 / km) +60m 5:33 / km

Orienteering race 12:48 [5] 2.7 km (4:44 / km) +46m 4:22 / km

was a real tight race; in the end I finished 7th only 41 sec behind the winner; had an ok race, with one 15 sec mistake and some small insecurities; but I knew that my speed was too slow

Friday Sep 12, 2008 #

Note

rest day

Thursday Sep 11, 2008 #

Running warm up/down 43:10 [2] 6.0 km (7:12 / km) +145m 6:25 / km
ahr:130

to and from track; and recovery

Running Drills 15:00 [3]

Running intervals 4:08 [5] 1.4 km (2:57 / km)
ahr:160 max:180

did 2x3x100 in 20; 18; 15;
and then 4x200 in around 37 (times: 36.4, 36.1, 34.2, 35.5) with 200m recovery
the aim of this training was to loosen up my legs for the sprint race on saturday; legs were ok but my breathing wasnt normal due to a cold, hope it will get better til weekend

Wednesday Sep 10, 2008 #

Tennis 1:00:00 [2]

Running warm up/down 8:22 [2] 1.6 km (5:14 / km) +15m 5:00 / km

Orienteering (Sprint) 16:21 [5] 2.8 km (5:50 / km) +20m 5:38 / km
ahr:185

training was ok, besides I missed a route choice where I didnt see an entrance and therefore I was going all round which cost about 1:10 or so, and some smaller misses near control area!
speed was ok but not perfect!

Tuesday Sep 9, 2008 #

Cycling (D1) 1:15:08 [3] 30.0 km (2:30 / km) +370m 2:22 / km
ahr:124 max:167

still no running today, but tomorrow I ll try again!
my muscles felt tight today!

Monday Sep 8, 2008 #

Cycling 33:04 [1] 13.0 km (2:33 / km) +125m 2:26 / km
ahr:112 max:133

easy cycling, because my knee hurts a little bit after hiking!, hope its getting better soon! so, I ll rest today; and no running!

Swimming 45:00 [3]

Sunday Sep 7, 2008 #

Hiking 6:03:05 [1] 27.0 km (13:27 / km) +815m 11:41 / km
ahr:88 max:147

3rd day!

Saturday Sep 6, 2008 #

Hiking 5:06:51 [1] 24.0 km (12:47 / km) +575m 11:25 / km
ahr:89 max:121

2nd day!

Hiking (D2) 39:41 [4] 3.0 km (13:14 / km) +682m 6:11 / km
ahr:165 max:181

fast hiking on veitsch! some running parts!

Friday Sep 5, 2008 #

Hiking 6:16:12 [1] 26.0 km (14:28 / km) +960m 12:13 / km
ahr:95 max:122

1st day of mariazellwanderung!

Running 25:23 [2] 3.5 km (7:15 / km) +60m 6:41 / km
ahr:127 max:153

leg loosener!

Thursday Sep 4, 2008 #

Running warm up/down 25:35 [2] 3.5 km (7:19 / km)
ahr:125

Running intervals 16:05 [5] 4.8 km (3:21 / km)
ahr:179 max:189

did 6x800 in 2:40
with 2 min break; after the first 3, i had a longer break, so after the next 2
I wasnt feeling too great!
times:
2:41
2:41
2:42
2:42
2:41
2:38

Stretching 16:50 [0]

Wednesday Sep 3, 2008 #

Cycling 26:26 [3] 8.0 km (3:18 / km) +120m 3:04 / km
ahr:140 max:160

to and from training

Running warm up/down 4:34 [3] 0.8 km (5:42 / km) +10m 5:22 / km
ahr:143 max:154

Orienteering 47:59 [5] 4.95 km (9:42 / km) +300m 7:26 / km
ahr:178 max:195

was an okayish o training, had some smaller misses (maybe all in all 4min), hard to guess without splits; but unfortunately had no flow feeling!

Tuesday Sep 2, 2008 #

Tennis 2:00:00 [2]

Running warm up/down 8:44 [2] 1.2 km (7:17 / km) +20m 6:43 / km
ahr:140

Running tempo (D2) 43:32 [4] 9.0 km (4:50 / km) +200m 4:21 / km
ahr:166 max:174

didnt feel to great, maybe I played tennis too long !

Monday Sep 1, 2008 #

Tennis 1:30:00 [3]

Running (D1) 1:01:13 [3] 11.0 km (5:34 / km) +230m 5:02 / km
ahr:151 max:160

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