Training Log Archive: ol8In the 30 days ending Sep 30, 2009:
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Wednesday Sep 30, 2009 #
Running 18:00 [2] 3.0 km (6:00 / km)
Running Drills 8:00 [3]
Running 34:00 [3] 7.0 km (4:51 / km) +150m 4:23 / km
Tuesday Sep 29, 2009 #
Strength 20:00 [3]
Cycling (Ergo) 31:18 [1] 15.0 km (2:05 / km)
Stretching 10:00 [0]
Monday Sep 28, 2009 #
Running 27:00 [1] 4.0 km (6:45 / km) +150m 5:41 / km
Sunday Sep 27, 2009 #
Running warm up/down (Warm up) 13:00 [2] 2.3 km (5:39 / km) +50m 5:06 / km
Orienteering 1:10:25 [5] 8.4 km (8:23 / km) +490m 6:29 / km
was sooo tired in my legs from yesterday, couldnt push at all and so my mood wasnt the best as I realized I m just too slow!
made all in all around 5-6min of mistakes, mainly route choices:(
and my shoe broke in the middle of the race, so I couldnt run normally anymore, was quite exhausting!
but could finish 2nd:)
now I m sooo tired and my legs are cramping...
Running warm up/down (Cool down) 8:00 [1] 1.0 km (8:00 / km)
Cycling (Ergo) 21:17 [1] 10.0 km (2:08 / km)
Stretching 13:30 [0]
Saturday Sep 26, 2009 #
Running warm up/down (Warm up) 14:00 [2] 2.6 km (5:23 / km)
Orienteering 52:04 [5] 8.6 km (6:03 / km) +50m 5:53 / km
nice, fast terrain, basically it was a long sprint with also some trickier controls!
made some misses here and there!
I m just not that comfortable and secure in my navigation at night!
but luckily, 1st styrian:)
Running warm up/down (Cool down) 10:00 [1] 1.2 km (8:20 / km)
Friday Sep 25, 2009 #
Running 36:42 [1] 6.0 km (6:07 / km) +80m 5:44 / km
Thursday Sep 24, 2009 #
Cycling (Ergo) 21:39 [1] 10.0 km (2:10 / km)
(rest day)
Stretching 12:00 [0]
Wednesday Sep 23, 2009 #
Stretching 10:00 [0]
Running warm up/down (D1) 15:00 [3] 2.8 km (5:21 / km) +80m 4:41 / km
Orienteering (D1) 37:00 [3] 4.6 km (8:03 / km) +210m 6:33 / km
so more or less a running training, took it easy as I dont want to be wasted:)
Stretching 13:00 [0]
Tuesday Sep 22, 2009 #
Stretching (morning stretch) 11:20 [0]
Running tempo (D2) 36:04 [4] 8.5 km (4:15 / km) +240m 3:43 / km
ahr:163 max:171
by the way: pb on this loop:)
Running warm up/down (Cool down) 14:35 [1] 1.8 km (8:06 / km)
ahr:115
Monday Sep 21, 2009 #
Running 39:15 [2] 6.0 km (6:33 / km) +130m 5:54 / km
Stretching 8:00 [0]
Sunday Sep 20, 2009 #
Running warm up/down 16:00 [2] 2.8 km (5:43 / km) +20m 5:31 / km
Orienteering 39:02 [5] 5.1 km (7:39 / km) +270m 6:03 / km
ran the 1st leg and was satisfied with my performance, two misses each costing me a minute, and lost the contact in the end due to lack of power
but tobi and especially klaus did a phenomenal job, bringing us 2nd place:)
successful weekend:)
Running (Cool down) 5:00 [1] 0.7 km (7:09 / km)
Saturday Sep 19, 2009 #
Running warm up/down (Warm up) 15:00 [2] 2.4 km (6:15 / km) +60m 5:33 / km
Orienteering 57:16 [5] 8.0 km (7:10 / km) +340m 5:54 / km
had no bigger problems, just some hesitations and some route choice misses in the beginning!
felt secure in my orienteering but the flow was missing!
still 1st place, happy with that:)
Running (Cool down) 7:30 [1] 1.0 km (7:30 / km)
Stretching 8:00 [0]
Friday Sep 18, 2009 #
Cycling (Ergo) 30:43 [1] 15.0 km (2:03 / km)
Stretching 10:00 [0]
Thursday Sep 17, 2009 #
Running 48:30 [2] 8.0 km (6:04 / km) +245m 5:15 / km
Stretching 12:00 [0]
Wednesday Sep 16, 2009 #
Strength 12:50 [3]
Cycling 40:00 [2] 16.0 km (2:30 / km) +100m 2:25 / km
Running warm up/down 25:00 [2] 4.0 km (6:15 / km) +50m 5:53 / km
Orienteering intervals 34:00 [5] 4.8 km (7:05 / km) +280m 5:29 / km
feeling tired but navigation except first int was alright
Running Drills 12:00 [3]
Running 25:00 [3] 5.0 km (5:00 / km) +90m 4:35 / km
Tuesday Sep 15, 2009 #
Cycling 57:00 [2] 23.0 km (2:29 / km) +50m 2:27 / km
Running warm up/down 34:00 [1] 4.0 km (8:30 / km)
Running intervals 19:48 [5] 6.0 km (3:18 / km)
series break: 7min, recovery: 1:30
times:
3:20, 3:20/ 3:19, 3:20/ 3:19, 3:10
was ok, especially as I was feeling the efforts from the weekend:)
Stretching 12:30 [0]
Monday Sep 14, 2009 #
Cycling (Ergo) 31:19 [1] 15.0 km (2:05 / km)
ahr:96 max:106
Stretching 10:00 [0]
Sunday Sep 13, 2009 #
Running warm up/down (warm up) 14:00 [2] 2.2 km (6:22 / km) +90m 5:17 / km
Orienteering 1:28:01 [5] 11.5 km (7:39 / km) +625m 6:01 / km
ran with my brother(who did the tactics) and christof!
ran most of the course which was 13km long, had some breaks but not a lot!
felt so tired in the end! legs were unmovable:)
our finish time: 98:01
would have been 4th place but we got disq due to some misunderstanding:(
Saturday Sep 12, 2009 #
Running (warm up) 13:00 [2] 2.2 km (5:55 / km) +50m 5:18 / km
Orienteering 1:12:06 [5] 9.3 km (7:45 / km) +510m 6:05 / km
glad to finish 2nd, had an okayish race physically but navigationally it wasnt a good performance! hardly had a flow feeling and had problems adjusting to 1:15000, lot of small hesitations and mistakes!
Running (Cool down) 7:00 [1] 1.0 km (7:00 / km)
Stretching 20:00 [0]
Friday Sep 11, 2009 #
Stretching 7:00 [0]
Running 17:40 [2] 3.0 km (5:53 / km) +80m 5:12 / km
ahr:142 max:150
higher hr than usual, hope to be in shape by tomorrow!
Thursday Sep 10, 2009 #
Cycling (Ergo) 23:02 [1] 10.0 km (2:18 / km)
ahr:100
Stretching 13:40 [0]
Running (D1) 8:46 [3] 2.0 km (4:23 / km)
ahr:156
Running Drills 12:00 [3]
Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
Running intervals 4:34 [5] 1.6 km (2:51 / km)
5x200 with 200m jogging break in 37
actual times:
21, 18, 15, 20, 17, 15
36, 36, 35, 34, 28
did the training with robi, we pushed the last one harder, nice:)
Stretching 12:00 [0]
Wednesday Sep 9, 2009 #
Stretching 8:00 [0]
Orienteering 30:25 [5] 4.5 km (6:46 / km) +220m 5:26 / km
was ok, made some misses!
Running warm up/down 32:00 [2] 4.6 km (6:57 / km) +10m 6:53 / km
Running Drills 12:00 [3]
Running 10:55 [3] 2.2 km (4:58 / km) +10m 4:51 / km
times:
2:49, 2:42, 2:41, 2:43,
with 2:00min jogging as recovery
Running 1:38 [5] 0.55 km (2:58 / km)
Cycling 17:00 [2] 6.5 km (2:37 / km) +50m 2:31 / km
Stretching 12:00 [0]
Tuesday Sep 8, 2009 #
Hiking 1:35:00 [1] 7.5 km (12:40 / km) +450m 9:45 / km
Cycling 54:00 [2] 22.0 km (2:27 / km) +50m 2:26 / km
Running warm up/down 27:00 [1] 3.0 km (9:00 / km)
Running intervals 20:12 [5] 6.0 km (3:22 / km)
with longer break!
ran them with robi and klaus
times:
5:03, 5:04, 5:04, 5:01
recovery:5:10min
satisfied after a nice day of training:)
Stretching 20:00 [0]
Monday Sep 7, 2009 #
Running 18:00 [2] 3.2 km (5:37 / km) +80m 5:00 / km
Sunday Sep 6, 2009 #
Running warm up/down 10:00 [2] 1.8 km (5:33 / km)
Orienteering 44:37 [5] 6.0 km (7:26 / km) +190m 6:25 / km
had a horrible start leg with 7min of mistakes!
still managed to chang over in first place (styrian) and as julian had a good race, klaus decided it with impressive 33min:)
Soccer 20:00 [4]
Cycling 40:52 [2] 15.0 km (2:43 / km) +175m 2:34 / km
Saturday Sep 5, 2009 #
Orienteering 32:20 [4] 4.0 km (8:05 / km) +150m 6:48 / km
Friday Sep 4, 2009 #
Running (D1) 1:01:53 [3] 13.0 km (4:46 / km) +40m 4:41 / km
Stretching 8:00 [0]
Thursday Sep 3, 2009 #
Cycling 50:00 [1]
Running 29:30 [4] 5.8 km (5:05 / km) +50m 4:53 / km
some improvement, but blood test found out that I ll have a lack of iron!
Stretching 12:00 [0]
Wednesday Sep 2, 2009 #
Stretching 13:30 [0]
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
Running Drills 20:00 [3]
Running intervals 52 [5] 0.3 km (2:53 / km)
21, 18, 13
Cycling 17:00 [2] 6.5 km (2:37 / km) +50m 2:31 / km
Tuesday Sep 1, 2009 #
Cycling 1:00:00 [1]
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
Running intervals 8:58 [5] 2.8 km (3:12 / km)
all in all: 10x200 in 41, 42, 41, 41, 40, 39, 39, 38, 37, 36
and 2x400 in 76, 68
still not feeling all to great, hope it ll get better!
recoveries were ranging from 1:10- 2:20