Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 30 days ending Sep 30, 2010:

activity	#	time	miles		km		+m
Running	26	16:59:55	102.63	(9:56)	165.17	(6:10)	2490
Orienteering	14	9:43:22	53.95	(10:49)	86.82	(6:43)	3685
Physio	9	4:14:00
Stretching	12	2:44:00
Cycling	4	1:59:59	30.61	(3:55)	49.26	(2:26)	260
Running Drills	2	39:27	1.81	(21:49)	2.91	(13:33)
Strength	1	23:20
Total	26	36:44:03	189.0		304.16		6435
[1-5]	26	34:00:03

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Thursday Sep 30, 2010 #

Physio 29:00 [1]

strength focusing on abs and back!

Cycling (Cool down_Ergo) 10:00 [1] 4.44 km (2:15 / km)

Running warm up/down (warm up) 11:51 [2] 1.7 km (6:58 / km) +70m 5:47 / km

Orienteering 38:57 [3] 4.55 km (8:34 / km) +250m 6:43 / km

"fenster" o on map "otto möbes schule"

rough terrain, but I did some good navigation, just one small mistake costing maybe 30sec

Running warm up/down (cool down) 19:11 [3] 3.48 km (5:31 / km) +70m 5:01 / km

collecting some controls in a faster pace!

Stretching 10:00 [0]

Wednesday Sep 29, 2010 #

Physio 28:00 [1]

some strength!

Running 25:00 [2] 5.0 km (5:00 / km)

track training!

Running Drills 25:00 [3] 2.0 km (12:30 / km)

just did running drills and some hurdle stuff, because my left thigh is not feeling good.....

Tuesday Sep 28, 2010 #

Running warm up/down 38:02 [2] 4.0 km (9:31 / km) +100m 8:27 / km

wup- recoveries- cd

Orienteering intervals 24:48 [5] 4.36 km (5:41 / km) +270m 4:21 / km

o ints on platte with klaus, tobi, rupert, arno, carina and clarissa

really good courses and tough fights- could win 2 and got second on the other two.

times:

6:19- 1,15km, 40HM
8:34- 1,2km, 90HM
6:04- 0,91km, 80HM
3:51- 1,1km, 60HM

Physio 20:00 [1]

Stretching 10:00 [0]

Monday Sep 27, 2010 #

Running 45:36 [2] 6.57 km (6:56 / km) +180m 6:06 / km

school training!

Running warm up/down 45:44 [2] 5.58 km (8:12 / km)

wup- recoveries-cd

Running intervals 19:16 [5] 6.0 km (3:13 / km)

track ints with klaus

6*1000m in faster than 5k race pace with 5min recovery in between:

times: 3:13, 3:14, 3:14, 3:13, 3:14, 3:08
didnt feel so good today and it was quite windy, so a bit annoying!

Sunday Sep 26, 2010 #

Note
(rest day)

Saturday Sep 25, 2010 #

Physio 24:00 [1]

strength before running!

Running tempo (D2) 34:57 [4] 7.15 km (4:53 / km) +240m 4:11 / km

my short d2 loop and I smashed it, new pb by about 1min:)
even though it was raining and trails were slippery, good punch in the end!

Running warm up/down (cool down) 13:27 [2] 2.29 km (5:52 / km) +40m 5:24 / km

Cycling warm up/down (Ergo) 30:00 [2] 11.61 km (2:35 / km)

wup_recoveries-cd

Cycling intervals (Ergo) 10:00 [5] 6.0 km (1:40 / km)

10*1min fast with 1min recovery

tried really hard and pushed it to the limit! easy day tomorrow:)

Friday Sep 24, 2010 #

Running warm up/down (warm up) 23:00 [2] 4.18 km (5:30 / km) +10m 5:26 / km

Running race 2:16 [5] 0.75 km (3:01 / km) +80m 1:58 / km

"stiegenlauf" in graz

never thought that in such a short time, u can really ruin your body! started ok, but felt it already after 1min, was so tired in the end, it was just a pure fight:)

klaus had 2:01 and became 3rd, me 12th
satisfied but next year I ll aim for a time of 2:05min!

Running warm up/down (cool down) 9:22 [1] 1.77 km (5:18 / km)

Stretching 18:00 [0]

Thursday Sep 23, 2010 #

Cycling 59:59 [2] 22.59 km (2:39 / km) +260m 2:31 / km

easy cycling on a nice day!

Running 36:23 [3] 8.3 km (4:23 / km) +50m 4:15 / km

fast jog into city (4:09min/km) and then a bit slower home (4:34min/km)

Running intervals 1:10 [5] 0.25 km (4:40 / km) +50m 2:20 / km

was having a look with klaus at tomorrows race course! some uphill sprints and testing how the body feels- goal time tomorrow is: 2:45min (course record is 2:07)

Running 11:19 [2] 1.0 km (11:19 / km) +80m 8:05 / km

easy walking and discussing!

Stretching 20:00 [0]

Wednesday Sep 22, 2010 #

Physio 33:00 [1]

usual strength exercises!

Strength 23:20 [3]

starting with the runner strength exercises again.
2sets by 50sec

Running warm up/down 1:05:58 [2] 9.72 km (6:47 / km) +80m 6:31 / km

faster jog to track, wup- recoveries- cd- jog home

Running Drills 14:27 [3] 0.91 km (15:53 / km)

Running intervals 8:40 [5] 2.9 km (2:59 / km)

track training focusing on running technique
after running drills
3x400 with 100m fast (14-15sec), 50m easy
to end the session, klaus and I did 2x1000 in 3:18, 3:15
good training

Stretching 20:00 [0]

Tuesday Sep 21, 2010 #

Physio 23:00 [1]

strength before training!

Running warm up/down 42:11 [2] 3.6 km (11:43 / km) +100m 10:17 / km

wup- standing recoveries- cd

Orienteering intervals 25:53 [5] 3.79 km (6:50 / km) +275m 5:01 / km

o ints on map st.leonhard with klaus, mani, tobi and robi

6:25 - 0,73km 95HM
5:24 - 0,77km 60HM
5:44 - 0,91km 75HM
8:20 - 1,38km 45HM

some slight misses but all in all ok, managed to keep it under control:)

Stretching 12:00 [0]

Monday Sep 20, 2010 #

Running 38:26 [2] 6.05 km (6:21 / km) +90m 5:55 / km

organising school training!

Running 53:55 [3] 11.83 km (4:33 / km) +25m 4:31 / km

"easy" running with klaus, robi, mani and lachy along mur! after an easy start we raised the pace a bit, felt good! nice session:)

Physio 14:00 [1]

Sunday Sep 19, 2010 #

Running warm up/down 14:00 [2] 2.2 km (6:22 / km) +80m 5:23 / km

Orienteering 15:23 [5] 3.0 km (5:08 / km) +70m 4:36 / km

forest sprint in radegund- 8.AC

had a bad start by loosing 1min on #1, was always rushing and not being smooth and calm. So, had a lot of hesitations. Physically I felt really bad, hopefully not getting sick....

Running warm up/down (cool down) 18:00 [1] 2.5 km (7:12 / km) +80m 6:12 / km

Stretching 10:00 [0]

Saturday Sep 18, 2010 #

Running warm up/down (warm up) 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km

Orienteering 26:12 [4] 4.5 km (5:49 / km) +100m 5:14 / km

bundesländerstaffel

ran last leg but we were already disq when I started, so I didnt take it that serious. was running steady but not fast, maybe 30sec of hesitations in total. klaus had 22min

Running warm up/down (cool down) 10:00 [1] 1.2 km (8:20 / km) +10m 8:00 / km

Stretching 13:00 [0]

Friday Sep 17, 2010 #

Running 25:06 [2] 4.5 km (5:35 / km) +30m 5:24 / km

chiller day and so just a short session to get rid off the stiff legs!

Stretching 12:00 [0]

Thursday Sep 16, 2010 #

Running warm up/down (warm up) 5:47 [1] 0.76 km (7:37 / km) +20m 6:43 / km

Orienteering 43:32 [2] 4.94 km (8:49 / km) +200m 7:20 / km

easy o training on platte

korridor and fenster o
had problems getting into the rhythm but once I had it, had a good flow:)

Running warm up/down (cool down) 6:54 [1] 1.05 km (6:34 / km)

Wednesday Sep 15, 2010 #

Running 30:00 [4] 5.5 km (5:27 / km) +80m 5:05 / km

spiro:

basically same results than in april even though I feel better now than some months ago, well next time, its time for a big improvement then!

Running warm up/down (warm up) 3:23 [2] 0.55 km (6:09 / km) +10m 5:38 / km

Orienteering 17:12 [5] 3.42 km (5:02 / km) +70m 4:34 / km

sprint training right after spiro, so legs werent moving fast.

scale was 1:3000 and in the middle part we had some controls in a maze, pretty cool!
overall, I was always behind in my orienteering and I had one bigger miss (25sec), the route choices in the maze werent the best, I suppose...

Running 5:00 [3] 0.3 km (16:40 / km)

Running 26:30 [2] 3.0 km (8:50 / km)

to end a perfect trainings day- track training after sprint

mainly some speed ups and accelerations. working on running style, feeling dead afterwards, but thats no surprise!

Running 3:00 [5] 1.2 km (2:30 / km)

Tuesday Sep 14, 2010 #

Physio 38:00 [1]

morning strength!

Cycling (Cool down- Ergo) 10:00 [1] 4.61 km (2:10 / km)

Running warm up/down (warm up) 15:19 [2] 2.12 km (7:13 / km) +60m 6:20 / km

Orienteering intervals 31:09 [5] 5.43 km (5:44 / km) +310m 4:28 / km

4* o- ints with klaus and lachy on the map "mariatrost"
pretty rough terrain in summer

times:
9:30 - 1,58km, 105Hm
11:15- 2:06km, 120Hm
6:07- 0,94km, 65Hm
4:17- 0,85km, 20Hm

Running warm up/down (cool down) 26:05 [1] 2.4 km (10:52 / km) +20m 10:26 / km

standing recoveries between the sets and short cool down!

Physio 20:00 [1]

core strength!

Monday Sep 13, 2010 #

Running 1:09:26 [2] 11.78 km (5:54 / km) +170m 5:30 / km

easy run through graz, showing lachy the city! legs feel better now:)

Physio 25:00 [1]

some strength! have to start doing my exercises again

Stretching 12:00 [0]

Sunday Sep 12, 2010 #

Running warm up/down (warm up) 8:47 [2] 1.47 km (5:59 / km) +10m 5:47 / km

Orienteering 34:36 [5] 5.91 km (5:51 / km) +220m 4:56 / km

austrian relay champs with tobi and christof

was running 2nd leg after a good start from tobi, had some misses early on but then it was ok; but after a long night, mainly spending on the toilet, my physical performance was bad:(

Running warm up/down (cool down) 12:58 [1] 1.88 km (6:54 / km) +15m 6:38 / km

Saturday Sep 11, 2010 #

Running warm up/down (warm up) 12:54 [2] 1.87 km (6:54 / km) +50m 6:05 / km

also some o-ing on the warm up map!

Orienteering 44:20 [5] 6.88 km (6:27 / km) +350m 5:08 / km

austrian middle champs:

pretty disappointing with the race, during the run I thought physically I m just too weak but actually all the small mistakes/insecurities/ hesitations where the reason for my bad performance. Speed wasnt that bad after checking the splits...

Running warm up/down (cool down) 9:23 [1] 1.27 km (7:23 / km) +20m 6:51 / km

Friday Sep 10, 2010 #

Running 18:00 [2] 3.2 km (5:37 / km) +80m 5:00 / km

pre race chiller with lachy!

Thursday Sep 9, 2010 #

Running 22:44 [1] 3.8 km (5:59 / km) +30m 5:45 / km

morning jog through tivoli!

Tuesday Sep 7, 2010 #

Running 17:08 [1] 2.7 km (6:21 / km) +60m 5:43 / km

evening chiller with lachy in balsena!

Stretching 15:00 [0]

Sunday Sep 5, 2010 #

Running warm up/down (warm up) 15:00 [2] 2.2 km (6:49 / km) +80m 5:46 / km

Orienteering (AA Cup_middle) 48:18 [5] 8.0 km (6:02 / km) +300m 5:05 / km

even though legs were really tired,I had a good,fast start and caught the german in front of me pretty early; a bigger mistake (1:30min) and due to some hesitations, alessio tenani caught me. Then we were basically running all way except on the last uphill he openend a gap!
5th place, satisfied with the performance:)

but now I ll have some rest:)

Saturday Sep 4, 2010 #

Running warm up/down (warm up) 20:00 [2] 3.0 km (6:40 / km) +100m 5:43 / km

Orienteering (AA Cup_long) 1:24:28 [5] 13.0 km (6:30 / km) +600m 5:17 / km

from the start on my nav was always behind and I lost quite some time due to all of the hesitations, did a good job on the route choices and legs were feeling good and strong. After 54min, I was some seconds within the lead but due to a stupid 4-5min mistake near the end, I srewed my race. Finished 6th, klaus had 75

but finally, a long distance where the time behind the leader is ok:)

Running (cool down) 8:00 [1] 1.1 km (7:16 / km) +20m 6:40 / km

Running (warm up) 12:20 [2] 2.3 km (5:22 / km) +50m 4:50 / km

Orienteering (AA Cup_sprint) 14:57 [5] 3.6 km (4:09 / km) +70m 3:47 / km

city - evening sprint in brallo di pregola:

nice atmosphere and I had a perfect start, was leading after 5min and caught sight of alessio tenani starting one minute before me but after the long leg I wasnt prepared for the short legs and so after punching #13, I realized that I forgot #12, so back and I had a bigger time loss:(
last controls, I wasnt ahead in my orienteering and I was just reacting instead of running aggressive!
positive thing: just 1:09min down on klaus

Running warm up/down (cool down) 10:20 [1] 1.6 km (6:27 / km)

cd with lachy

Friday Sep 3, 2010 #

Event: Alpe Adria 2010

Running (morning jog) 9:42 [1] 1.4 km (6:56 / km) +30m 6:15 / km

legs loosener with lachy through brallo di pregola in the morning!

Running warm up/down (warm up) 12:00 [2] 2.0 km (6:00 / km) +30m 5:35 / km

Orienteering (AA Cup_relay) 44:20 [5] 6.0 km (7:23 / km) +250m 6:07 / km

relay with lachy and klaus:

ran the start leg and totally screwed the race, so disappointing. Had longer gaffling to #1 and then tried to push hard to catch the leading pack but at #4 I made such a stupid parallel mistake, costing 6-7min. Angry about myself I continued and wasnt focused at all. But thanks to the others,who did a great job and securing us 2nd place!

Running (cool down) 8:30 [1] 1.2 km (7:05 / km) +30m 6:18 / km

Stretching 12:00 [0]

Thursday Sep 2, 2010 #

Note
(rest day)

travelling from france to brallo di pregola!

Wednesday Sep 1, 2010 #

Orienteering 27:34 [2] 2.22 km (12:25 / km) +100m 10:08 / km

contours training on "le sauget" but hit my right knee on a stone and it hurt really bad! so stopped the training in order not to risk any injury...

Running 5:55 [2] 1.0 km (5:55 / km) +40m 4:56 / km

running to the start and back from finish

Orienteering 1:01:43 [3] 7.22 km (8:33 / km) +250m 7:17 / km

"long legs" training on "lamoura"

wasnt focused enough to cope with the terrain, some slopy route choices!

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