Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 30 days ending Nov 30, 2015:

activity	#	time	miles		km		+m
Running	30	26:05:23	187.95	(8:20)	302.48	(5:11)	6211
Orienteering	5	2:43:41	16.6	(9:52)	26.71	(6:08)	1025
Soccer	3	2:30:00
Physio	7	2:10:00
Squash	2	2:00:00
Swimming	2	2:00:00
Running Drills	4	1:52:30	6.03		9.71
Cycling	2	1:40:00
Total	44	41:01:34	210.58		338.9		7236
[1-5]	44	40:54:04

2:27

0:00

» now

Monday Nov 30, 2015 #

2 PM

Running 57:20 [1] 10.11 km (5:40 / km) +315m 4:54 / km

trail jog, overall tiredness kicking in

Sunday Nov 29, 2015 #

10 AM

Physio (core) 20:00 [1]

3 PM

Running warm up/down 30:10 [1] 4.3 km (7:01 / km) +80m 6:25 / km

Running 21:52 [4] 5.0 km (4:22 / km) +180m 3:42 / km

10*crossloop (about 500metres, 18metres of climb) on lkh (same training as http://attackpoint.org/viewlog.jsp/user_4284/perio...)
with 60sec recovery

times: 2:15, 2:12, 2:13, 2:13, 2:11, 2:11, 2:14, 2:09, 2:09, 2:05
working hard on the last three

Saturday Nov 28, 2015 #

3 PM

Running 55:15 [2] 10.13 km (5:27 / km) +345m 4:40 / km

home trail run, dark by the end!

Friday Nov 27, 2015 #

9 AM

Physio (core) 15:00 [1]

4 PM

Running warm up/down (wup) 2:45 [1] 0.58 km (4:44 / km)

Running 45:50 [4] 11.7 km (3:55 / km)

dl2 along mur
no pushing involved as this was the fastest pace possible without s*** my pants. coffee at lunch wasnt a good idea

Running warm up/down (cd) 5:05 [1] 0.93 km (5:28 / km)

Thursday Nov 26, 2015 #

11 AM

Running 48:22 [1] 8.65 km (5:35 / km) +230m 4:56 / km

mehlsack-in-the-snow-trail-jog
looking forward to a rest week, physically and mentally☺

7 PM

Cycling (ergo) 1:00:00 [1]
ahr:106 max:131

Wednesday Nov 25, 2015 #

4 PM

Physio (core) 15:00 [1]

Running 38:18 [2] 6.79 km (5:38 / km) +250m 4:46 / km

home-usz-billrothgasse-rieshang

Orienteering 38:40 [3] 5.56 km (6:57 / km) +235m 5:44 / km

night o on "otto-möbes+ rosegger" with axl, klaus, robi, mathi, mikko, simmi, toni and georg. quite high pace, bounceless.

Running 12:06 [2] 2.36 km (5:08 / km) +30m 4:49 / km

Tuesday Nov 24, 2015 #

4 PM

Running 50:43 [2] 11.45 km (4:26 / km) +190m 4:05 / km

afternoon run, usi runde without part 3
good bounce

Soccer 45:00 [2]

usi kurs "soccer" no bounce

Monday Nov 23, 2015 #

2 PM

Running warm up/down 13:30 [1] 2.2 km (6:08 / km) +50m 5:31 / km

Orienteering 40:30 [3] 7.89 km (5:08 / km) +190m 4:35 / km

challenging the kids at school training on their relay. 20 controls, taking one and back and so on, they could take two.
intensity 3 to 4

Sunday Nov 22, 2015 #

10 AM

Running warm up/down 30:00 [1] 4.92 km (6:06 / km) +110m 5:29 / km

Orienteering 31:14 [3] 5.07 km (6:10 / km) +185m 5:13 / km

sprint relay on "mönchsberg"
breathing problems due to the cold, couldnt run fast.
1st: 20:00 (3,21km, 115Hm)
2nd: 11:14 (1,86km, 70Hm)

Saturday Nov 21, 2015 #

11 AM

Running 1:19:26 [2] 12.47 km (6:22 / km) +610m 5:07 / km

lunch run with kerschi, erik, matze, xander and franzi direction gaisberg. turned a bit earlier with franzi as it was getting long and cold

Friday Nov 20, 2015 #

5 PM

Running Drills 15:00 [3]

Running 56:14 [1] 10.11 km (5:34 / km) +210m 5:02 / km

evening jog in salzburg with mathi and matze

Thursday Nov 19, 2015 #

5 PM

Running warm up/down 27:20 [1] 5.39 km (5:04 / km) +65m 4:47 / km

Running Drills 25:20 [3] 2.34 km (10:50 / km)

strides + jumps
3x30 Fußgelenkssprünge
4x10 Froschsprünge
4x10 Ausfallschritte
including 2 speeds up on grass in between

Running 14:49 [4] 4.0 km (3:42 / km)

4km TWL 100m fast/300m steady

Wednesday Nov 18, 2015 #

9 AM

Squash 1:00:00 [2]

intense and close game!

5 PM

Running 31:30 [2] 5.57 km (5:39 / km) +235m 4:40 / km

home-usz-rosenhain-mariagrün

Orienteering 37:40 [2] 4.59 km (8:12 / km) +325m 6:04 / km

night-o with axl, robi, mathi and georg, cut it short as it was getting long anyways

Running 18:12 [2] 3.72 km (4:54 / km) +60m 4:32 / km

back home

Tuesday Nov 17, 2015 #

10 AM

Running warm up/down 14:34 [1] 2.62 km (5:34 / km) +55m 5:02 / km

Running tempo 40:00 [4] 10.25 km (3:54 / km) +70m 3:46 / km

2*20min DL2 on stiftingtalstraße with 3:45min jogging recovery
1st: 4,86km (+70Hm)
2nd: 5,39km (-80Hm)

5 PM

Soccer 1:00:00 [2]

usi kurs "soccer" no break, so 90min, quite intense

Monday Nov 16, 2015 #

9 AM

Squash 1:00:00 [1]
(rest day)

Sunday Nov 15, 2015 #

6 PM

Running 1:48:05 [2] 23.45 km (4:37 / km) +410m 4:14 / km

nice longer evening run on the leechwald halfmarathon course

Saturday Nov 14, 2015 #

9 AM

Running warm up/down (wup) 21:50 [1] 2.62 km (8:20 / km) +140m 6:35 / km

Running 30:35 [4] 5.6 km (5:28 / km) +195m 4:39 / km

runninGraz XC test
splits:
1:02, 1:44, 2:19, 0:39, 0:44, 3:11= loop 1 (9:41)
1:13, 1:51, 2:29, 0:40, 0:44, 3:24 = loop 2 (10:23)
1:15, 1:55, 2:33, 0:41, 0:46, 3:18 = loop 3 (10:30)

started pretty conservative, but still died in the last uphill;) plan is to do this test more regularly!

Running warm up/down (cd) 19:30 [1] 2.43 km (8:01 / km) +80m 6:53 / km

Friday Nov 13, 2015 #

9 AM

Physio (core) 20:00 [1]

4 PM

Running 51:30 [2] 11.47 km (4:29 / km)

afternoon run along mur with robi

Thursday Nov 12, 2015 #

10 AM

Running warm up/down 26:55 [1] 5.3 km (5:05 / km) +65m 4:47 / km

Running Drills 9:30 [3] 1.22 km (7:47 / km)

drills + 5x60m sprints

Running Drills 18:40 [3] 2.22 km (8:25 / km)

3x20 Fußgelenkssprünge
3x15 Froschsprünge
6x Schrittsprünge upstairs
3x16 Ausfallschritte
in between 2 diagonal speed ups on grass

Running 12:32 [4] 3.2 km (3:55 / km)

2x4x (300m quick/100m in max. 30sec "recovery") with 2min break
60, 62, 63, 67, 64, 65, 65, 67
actually should have been 12, but no chance.
lacking of a proper running form after strength session- a styrian would say: running like a "mehlsack"

9 PM

Cycling (hometrainer) 40:00 [1]
ahr:114 max:121

Wednesday Nov 11, 2015 #

11 AM

Physio (core) 20:00 [1]

5 PM

Running 1:20:37 [2] 13.32 km (6:03 / km) +550m 5:01 / km

trail/off trail night run with klaus, axl, simmi and philo
home-usz-rosenhain-mariagrün-platte-klamm-leechwald-home
credit to franzi who invented this training or at least brought it to the austrian orienteering world:)

C • Das ist allea nur geklaut! 1

C • Das ist allea nur geklaut! 3

Tuesday Nov 10, 2015 #

10 AM

Running warm up/down 25:10 [1] 4.9 km (5:08 / km) +70m 4:48 / km

Running tempo 31:38 [4] 7.74 km (4:05 / km) +120m 3:48 / km

splitted DL2 not too hard
1st: roseggerweg up till mariatrost (19:25- 4,51km 120Hm)
2nd: cycling path back till mariagrün (12:13- 3,23k, -30Hm)

twisted my right ankle slightly, so stupid. didn't feel it during running, hope it s ok...

Running intervals 1:12 [5] 0.33 km (3:38 / km) +36m 2:21 / km

6*12sec uphill sprints with 1:30min recovery

Running (recoveries) 7:30 [0] 0.5 km (15:00 / km)

6 PM

Swimming (aquarunning) 1:00:00 [2]

Monday Nov 9, 2015 #

9 AM

Running 50:20 [1] 10.22 km (4:55 / km) +140m 4:37 / km

morning jog including pacing maren for her 5k attempt (22:15-PB)

1 PM

Running 21:50 [1] 3.28 km (6:39 / km) +140m 5:29 / km

setting controls in mariatrost including tempo effort up the stairs in 53sec.

Sunday Nov 8, 2015 #

10 AM

Running warm up/down (wup) 11:30 [1] 2.23 km (5:09 / km)

Running 14:04 [5] 4.0 km (3:31 / km)

SIE-und-ER-Lauf with carmen (1st leg)
different tactics than franzi + sabine, but we were lucky with 2 seconds advantage in total;) personally, 1,5sec slower than franzi. nice competition, unfortunately not really in shape;)

Running warm up/down (cd) 10:40 [1] 1.69 km (6:19 / km)

9 PM

Physio (core) 20:00 [1]

Saturday Nov 7, 2015 #

2 PM

Running warm up/down (wup) 10:00 [1] 2.01 km (4:59 / km) +30m 4:38 / km

Orienteering 15:37 [4] 3.6 km (4:20 / km) +90m 3:51 / km

sprint in "türkenschanzpark"
nice sprint with some route choices, but with no big differences. could barely move and also walked uphill twice- thanx axl;) almost skipped #7, being in line between #6 and #8. 3rd place, 50sec behind franzi.

C • Keine Ursache! 2

Running warm up/down (cd) 7:30 [1] 1.3 km (5:46 / km) +15m 5:27 / km

Friday Nov 6, 2015 #

9 AM

Running 58:53 [2] 10.36 km (5:41 / km) +365m 4:50 / km

trail run with robi
heavy legs throughout the run, ouch!

C • Trainingspause 12

Thursday Nov 5, 2015 #

5 PM

Running warm up/down 33:40 [1] 6.35 km (5:18 / km) +70m 5:01 / km

Running Drills 21:00 [3] 1.91 km (11:00 / km)

drills + 2x4 sprints

Running Drills 23:00 [3] 2.02 km (11:23 / km)

3x20 Fußgelenkssprünge
3x50m Knie heben
3x12 Froschsprünge
3x10 Ausfallschritte
two speed ups in between on grass

Running 12:08 [4] 3.2 km (3:47 / km)

3,2km TWL 100m fast/300m steady

Wednesday Nov 4, 2015 #

11 AM

Running warm up/down 39:00 [1] 6.8 km (5:44 / km) +150m 5:10 / km

Running intervals 22:14 [4] 6.3 km (3:32 / km)

6x1000m threshold with <2min jogging + 3x100
3:33, 3:34, 3:37, 3:34, 3:35, 3:34, 16, 16, 15

5 PM

Running 1:08:16 [2] 11.15 km (6:07 / km) +380m 5:14 / km

headlamp- trail and off-trail run with axl, robi, sandro, philo, mathi and mikko
to mariatrost via hilmteich- old corridor Training back from Otto möbes till billrothgasse-home