Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 30 days ending Apr 30, 2011:

activity	#	time	miles		km		+m
Orienteering	13	17:55:02	88.28	(12:11)	142.08	(7:34)	5430
Running	22	15:13:43	101.45	(9:00)	163.26	(5:36)	1820
Physio	5	2:40:00
Stretching	12	2:36:00
Strength	5	2:05:10
Cycling	2	1:45:00	30.99	(3:23)	49.87	(2:06)
Soccer	3	48:00
Running Drills	4	34:00	1.55	(21:53)	2.5	(13:36)
Total	26	43:36:55	222.27		357.71		7250
[1-5]	26	41:00:55

3:42

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Tuesday Apr 26, 2011 #

Running 12:42 [1] 1.93 km (6:35 / km) +40m 5:58 / km

early morning jog:)

Monday Apr 25, 2011 #

Running warm up/down (wup) 18:00 [2] 3.2 km (5:37 / km) +20m 5:27 / km

Orienteering 53:02 [4] 6.0 km (8:50 / km) +280m 7:10 / km

Elitserien middle
a lot of mistakes in control area- hardly had a flow....

Sunday Apr 24, 2011 #

Running warm up/down (wup) 14:00 [2] 2.6 km (5:23 / km) +50m 4:55 / km

Orienteering 2:08:19 [4] 16.0 km (8:01 / km) +500m 6:56 / km

Elitserien E2, really bad race, tired and tough terrain- hard to cope with it

Running warm up/down (cd) 7:00 [1] 1.0 km (7:00 / km)

Saturday Apr 23, 2011 #

Running 25:52 [2] 4.99 km (5:11 / km) +40m 4:59 / km

Orienteering 34:19 [3] 4.05 km (8:28 / km) +150m 7:09 / km

short middle
felt pretty good technically but still a lot of stop and go

Running 14:36 [1] 2.65 km (5:31 / km) +20m 5:19 / km

short evening jog to stretch legs

Friday Apr 22, 2011 #

Running warm up/down 24:05 [2] 4.48 km (5:23 / km)

Orienteering 1:25:13 [2] 8.55 km (9:58 / km) +250m 8:42 / km
ahr:126

workshop- o
no flags out, so in some places not totally sure, thats why a lot of double checking! really typical swedish terrain, only contours was really tricky:)

Running warm up/down 44:00 [2] 8.5 km (5:11 / km) +20m 5:07 / km

Orienteering 1:09:00 [3] 8.0 km (8:38 / km) +150m 7:53 / km

natt cup in uppsala- mass start

had 2 mistakes and a really big miss (about 20min), thats why I skipped the last part- night o in swedish forest is smth I really have to improve!

Thursday Apr 21, 2011 #

Running 22:00 [1] 4.0 km (5:30 / km) +30m 5:18 / km
(rest day)

easy jog with johan and warti in uppsala

Orienteering 7:30 [3] 0.8 km (9:22 / km) +20m 8:20 / km

ultrasprint on a 1:1000 map- awesome course, bit confused in the final part!

Wednesday Apr 20, 2011 #

Running (wup) 8:40 [1] 1.26 km (6:53 / km)

Orienteering 39:35 [4] 5.79 km (6:50 / km) +270m 5:33 / km

"abschlussstaffel"

a bingo control (2nd last control) costed me more than 4 min, otherwise just a route choice mistake to #1

Tuesday Apr 19, 2011 #

Running warm up/down 37:13 [1] 5.77 km (6:27 / km) +120m 5:51 / km

wup- cd for the day

Orienteering (middle quali) 28:04 [4] 4.15 km (6:46 / km) +225m 5:19 / km

solid start, but then I totally screwed up- searching for a control more than 4min and also for the last one 2 more min.....

Orienteering (middle final) 30:44 [5] 5.37 km (5:43 / km) +240m 4:41 / km

so I had an early starting time for the final!
but there I kept it together- all in all 3min mistakes- but some parts were secure and I had a good feeling:)

Orienteering ("sprint") 14:56 [3] 2.34 km (6:23 / km) +60m 5:39 / km

short forest sprint as mass start- and we all lost an amount of time to #1 as it was a 20cm high stone- afterwards solid:)

Orienteering 47:22 [2] 6.46 km (7:20 / km) +155m 6:33 / km

afterwards some direction and memory o- going easy

Monday Apr 18, 2011 #

Running warm up/down 52:45 [2] 7.0 km (7:32 / km) +70m 7:11 / km

wup- recoveries- cd

Orienteering intervals 45:50 [5] 7.42 km (6:11 / km) +335m 5:02 / km

o ints- did 6 loops

1st loop: 0,72- 30HM- 3:40
2nd loop: 1,48- 70HM- 10:10
3rd loop: 1,35- 95HM- 8:15
4th loop: 0,83- 35HM- 5:15
5th loop: 1,81- 50HM- 10:10
6th loop: 1,23- 55HM- 8:20

Running warm up/down 16:54 [2] 2.49 km (6:47 / km) +100m 5:39 / km

Orienteering 1:15:58 [3] 8.4 km (9:03 / km) +550m 6:49 / km
ahr:140

contours training in a really steep terrain! very tired in uphills!

Stretching 12:00 [0]

Sunday Apr 17, 2011 #

Orienteering (D1) 1:11:32 [3] 10.61 km (6:45 / km) +170m 6:15 / km
ahr:146

"Welcome training" in Gant
partly very good, but some misses though

Orienteering 1:08:22 [3] 9.63 km (7:06 / km) +355m 6:00 / km
ahr:145

partner training with tobi habenicht, very good feeling:)

Stretching 12:00 [0]

Saturday Apr 16, 2011 #

Running warm up/down 43:00 [2] 7.5 km (5:44 / km)

wup- cd for the day!

Running race 17:20 [5] 5.0 km (3:28 / km)

5000m track test

totally bad race, after 1000m I felt so dead, wasnt my day....

Running 8:27 [5] 2.0 km (4:14 / km)

o-400 test, quite ok!

Stretching 15:00 [0]

Friday Apr 15, 2011 #

Running Drills 14:00 [3] 1.0 km (14:00 / km)

Soccer 15:00 [3]

Physio (pilates) 38:00 [1]

Thursday Apr 14, 2011 #

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Running Drills 10:00 [3] 0.7 km (14:17 / km)

Running 14:43 [4] 2.6 km (5:40 / km)

we did 2 x8 of 100m speed ups- 30m drills- 30easy-100.....
took it rather easy, trying to find a pace so the legs should work a bit:)

Stretching 10:00 [0]

Stretching 12:00 [0]

Wednesday Apr 13, 2011 #

Running warm up/down 40:39 [2] 6.0 km (6:47 / km) +150m 6:01 / km

longer wup with some speed ups and walking recovery - cd

Running 6:39 [5] 2.0 km (3:20 / km)
max:178

simulated the o-400 test but the plan was to run the 400m in 5k race pace so 80sec per lap

times were: 77, 79, 80, 81, 82
but had a really good flow in remembering the controls (20-25sec) except one took me longer....
total time: 8:44
not that bad, will try to run 8:30min saturday- we ll see:)

Strength 16:00 [3]

working a bit on the machines:)

Stretching 12:00 [0]

Tuesday Apr 12, 2011 #

Running (D1- Test) 8:03 [3] 2.0 km (4:02 / km)
ahr:155

yesssss- new pb on that test! physical shape isnt that bad then:)
first physical goal of the season accomplished!!!

Running intervals 22:17 [4] 6.0 km (3:43 / km)
ahr:168 max:177

new style of tempo training
hr based: 3x 2000m in zone from 165- 175 (with 1000m easy jogging)
times were:
7:30, 7:24, 7:23

session felt nice and easy:) with rupert

Running 25:20 [2] 4.4 km (5:45 / km)

recoveries and cd barefoot on grass!

C • barefoot on grass 3

Stretching 12:00 [0]

Monday Apr 11, 2011 #

Running 58:13 [2] 8.55 km (6:49 / km) +330m 5:42 / km

organizing school training!

Sunday Apr 10, 2011 #

Running 14:49 [1] 2.38 km (6:14 / km)

shortish wup- normal cd!

Orienteering 39:58 [4] 6.5 km (6:09 / km) +220m 5:16 / km

So Cup in Kumberg

wasnt motivated to run full speed and couldnt anyways- heavy legs and only 3 hrs of sleep....
technically I was quite clean, had some small wobbles but nothing serious!

Orienteering 51:40 [3] 5.19 km (9:57 / km) +330m 7:33 / km
ahr:139 max:165

partner training with robi on graz- ries only contours!
good training, good feeling:)

Saturday Apr 9, 2011 #

Running warm up/down 36:26 [2] 6.13 km (5:57 / km) +5m 5:55 / km
ahr:136

wup and longer cd!

Running tempo (D2) 39:54 [4] 10.0 km (3:59 / km) +15m 3:58 / km
ahr:174 max:180

planned was to do 10km in 3:50- 3:55 pace along mur
did the training with matthias and we started ou really comfortable in 3:50 but then on the way back the wind was so heavy and it was really tough to keep the pace up high! well he pulled away after 6k and I was suffering quite a bit!

Cycling long (Ergo) 1:30:00 [1] 43.2 km (2:05 / km)
ahr:108 max:119

to get some longer session in this week!

Friday Apr 8, 2011 #

Soccer 15:00 [3]

Strength 22:10 [3]

1 set by 95sec!

Physio (pilates) 35:00 [1]

Note
(rest day)

all in all took it easy today- felt quite tired and weak during the strength session! weekend will be intense anyways

Thursday Apr 7, 2011 #

Running warm up/down 45:00 [2] 7.0 km (6:26 / km) +90m 6:02 / km

longer wup- recoveries (faster jog)- longer cd

Running Drills 5:00 [3] 0.4 km (12:30 / km)

Running intervals 6:44 [5] 2.4 km (2:48 / km)

tough track training

we did 6x400m full- goal was 65sec and as recovery 400m faster jog (5:00- 5:30min pace)

died on this training, times were getting slower and slower and recovery got longer and longer

actual times:
65, 66, 68, 67, 69, 69

Orienteering 25:00 [2] 3.0 km (8:20 / km) +70m 7:28 / km

as cd I did a short "fehlerroutine" o training with the controls of the usi training on rosenhain! was fun:)

Stretching 12:00 [0]

Wednesday Apr 6, 2011 #

Physio (core) 35:00 [1]

Running warm up/down 52:00 [2] 8.0 km (6:30 / km) +120m 6:03 / km

long wup- recoveries- longer cd

Running Drills 5:00 [3] 0.4 km (12:30 / km)

Running intervals 16:32 [5] 5.0 km (3:18 / km)
max:187

track ints

planned was 5*1000m in 3:20 pace with 3min recovery
did them in just 2min recovery as the whole group was doing them like that

times were: 3:18, 3:20, 3:20, 3:18, 3:14
the session felt really hard but I m satisfied with the times as I feel much more comfortable running in the terrain than on the track! leg was fine but not perfect...

Strength 15:00 [3]

on the machines!

Stretching 10:00 [0]

Tuesday Apr 5, 2011 #

Running 47:13 [2] 6.79 km (6:57 / km) +160m 6:13 / km

wup- recoveries- longer cd

Running intervals 16:00 [5] 4.25 km (3:46 / km) +140m 3:14 / km
max:179

pyramid ints on roseggerweg again!
did just 1/2/3/4/3/2/1 with half recovery

started good but on the last two I had stomache problems, so couldnt push too hard!
but leg is quite ok:)

Stretching 12:00 [0]

Monday Apr 4, 2011 #

Running 52:37 [2] 7.99 km (6:35 / km) +200m 5:51 / km

organizing school training!

Strength 48:00 [3]

2 sets by 90 sec!

Stretching 15:00 [0]

Sunday Apr 3, 2011 #

Orienteering 1:11:25 [3] 9.32 km (7:40 / km) +465m 6:08 / km

partner training with robi on map Altenberg (SO Cup from last week)
we ran with 1 map and one was leading and then the other one had to relocate as fast as possible and then navigate to the next control!
felt alright considering technique!
physically demanding terrain and a bit tired from yesterday on the uphills

Physio (core) 24:00 [1]

Stretching 12:00 [0]

Saturday Apr 2, 2011 #

Running warm up/down (wup) 12:00 [2] 1.8 km (6:40 / km) +60m 5:43 / km

Orienteering (4.5) 1:27:13 [4] 14.5 km (6:01 / km) +635m 4:56 / km

styrian ultralong champs with mass start

starting really easy and had the race under control! pace in front wasnt too fast, so stuck in and did some clean orienteering! first styrian title this year:)
in total got 5th, erik and bindi some 3min in front and then heli and kerschi!
leg was alright, just had problems with my other leg, tied my shoe lace there too tight and had after half of the race no feeling in my leg- stupid me- got then better....

intensity was between 4 and 5

Running warm up/down (cd) 7:00 [1] 1.0 km (7:00 / km)

Cycling (Ergo) 15:00 [1] 6.67 km (2:15 / km)

Friday Apr 1, 2011 #

Running 15:00 [2] 2.6 km (5:46 / km) +40m 5:21 / km

testing the leg, will see tomorrow:)

Soccer 18:00 [3]

Strength 24:00 [3]

1 set by 90sec!

Physio (pilates) 28:00 [1]

Stretching 10:00 [0]

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