Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 30 days ending Apr 30, 2016:

activity	#	time	miles		km		+m
Running	32	14:42:31	98.87	(8:56)	159.11	(5:33)	3810
Orienteering	15	9:27:52	59.4	(9:34)	95.6	(5:56)	2405
Cycling	6	6:54:00	104.8	(3:57)	168.66	(2:27)	915
Physio	13	2:48:00
Soccer	5	1:25:00
Squash	1	1:00:00
Running Drills	3	40:00	1.24		2.0
Basketball	1	5:00
Total	44	37:02:23	264.31		425.37		7130

2:13

0:00

» now

Saturday Apr 30, 2016 #

10 AM

Running warm up/down (wup) 8:35 [1] 1.5 km (5:43 / km) +25m 5:17 / km

Orienteering 19:17 [4] 4.38 km (4:24 / km) +55m 4:09 / km

sprint relay ints with axl, mathi, simmi and toni on "waltendorf" (planned by myself)

1) 4:42 (0,88km, 15Hm)
2) 4:59 (1,24km, 10Hm)
3) 5:04 (1,16km, 15Hm)
4) 4:32 (1,10km, 15Hm)

pretty cool training with the others, took some different route choices so the course planner would be happy;)

Running intervals 3:05 [5] 0.85 km (3:38 / km) +120m 2:08 / km

3x(30'', 20'', 10'') fast uphill with 2min recovery
struggling but good training.

Running warm up/down (recoveries) 27:50 [1] 1.8 km (15:28 / km)

4 PM

Running 31:55 [1] 6.14 km (5:12 / km) +130m 4:42 / km

easy afternoon jog

Friday Apr 29, 2016 #

7 AM

Running 5:45 [1] 1.09 km (5:17 / km)

Orienteering 23:31 [1] 4.16 km (5:39 / km) +20m 5:31 / km

4 compass loops on "stadtpark"
checking out next school training

Running 5:55 [1] 1.19 km (4:58 / km)

8 PM

Squash 1:00:00 [1]

Thursday Apr 28, 2016 #

7 PM

Running warm up/down (wup) 13:00 [1] 2.6 km (5:00 / km) +30m 4:44 / km

Running 13:29 [5] 4.02 km (3:21 / km) +15m 3:18 / km

grazer businesslauf with mathi and axl in the team
was meant to check my shape on the flat as I had no clue where I was right now. 25th place, 5th in the team. actually 5sec faster than last year

Running warm up/down (cd) 26:10 [1] 3.93 km (6:39 / km) +135m 5:41 / km

longer cd with mathi and pierre up schlossberg

Wednesday Apr 27, 2016 #

7 AM

Basketball 5:00 [2]

Running Drills 10:00 [3]

Physio 10:00 [3]

runninGraz hallentraining by axl

5 PM

Running warm up/down (wup) 18:55 [1] 3.35 km (5:39 / km) +100m 4:55 / km

Orienteering 33:44 [3] 4.91 km (6:52 / km) +215m 5:38 / km

4x o-ints with robi, axl, lia and carlotta on "mariatrost" in snow fall
1) 8:02 (1,12km, 70Hm)
2) 8:30 (1,34km, 40Hm)
3) 8:16 (1,17km, 60Hm)
4) 8:56 (1,28km, 45Hm)

Running warm up/down (cd) 8:02 [1] 1.7 km (4:44 / km)

Tuesday Apr 26, 2016 #

12 PM

Running warm up/down 34:48 [1] 6.05 km (5:45 / km) +105m 5:18 / km

Running intervals 13:28 [5] 4.0 km (3:22 / km)

first running interval training for a long time, so an easier session to start things again.
8*500m (gps-based) with 90sec jogging on cycling path
times:
1:44, 1:43, 1:42, 1:39, 1:39, 1:42, 1:41, 1:38

9 PM

Physio (core) 10:00 [1]

Monday Apr 25, 2016 #

6 PM

Running 30:26 [1] 6.08 km (5:00 / km) +135m 4:30 / km

Soccer 20:00 [2]

Physio (pilates) 12:00 [1]

Running 8:16 [1] 1.84 km (4:30 / km)

Sunday Apr 24, 2016 #

10 AM

Running warm up/down (wup) 6:15 [1] 1.0 km (6:15 / km) +20m 5:41 / km

Orienteering 37:47 [4] 6.64 km (5:41 / km) +210m 4:55 / km

austrian relay champs on "st.jakob im walde-jogllandloipe"
2nd leg with philo (1st) and axl (3rd)- 8th place.

unfortunately philo had a bad start, so started way behind and had a more or less lonely race. some smaller misses and 90sec miss to #16, where I was reading to #21. otherwise physically not too far off for running alone.

Running warm up/down (cd) 5:15 [1] 0.72 km (7:17 / km) +20m 6:24 / km

4 PM

Running 52:12 [1] 9.9 km (5:16 / km) +150m 4:54 / km

afternoon jog with lachy (mur nord and schlossberg)

Saturday Apr 23, 2016 #

3 PM

Running warm up/down (wup) 9:15 [1] 1.73 km (5:21 / km) +25m 4:59 / km

Orienteering 43:59 [4] 7.26 km (6:03 / km) +175m 5:24 / km

austrian middle champs on "st.jakob im walde- jogllandloipe"
nothing special in terms of performance, ok but just not as clean as I hoped, especially in the middle part. hook to #1, smaller miss to # 5, #8, #11, #15, bigger miss to #10, to #14.
felt tired physically- still a lot of positive feedback looking on splits. pumped to be in shape for austrian long and jukola:)

Running warm up/down (cd) 5:30 [1] 0.85 km (6:28 / km) +10m 6:07 / km

Friday Apr 22, 2016 #

2 PM

Running 2:55 [1] 0.61 km (4:47 / km)

Orienteering 20:50 [1] 4.27 km (4:53 / km) +10m 4:49 / km

2x line-o + 3 short courses on "augartenpark"
checking out mondays school training

Running 2:49 [1] 0.61 km (4:37 / km)

Physio (yoga+core) 10:00 [1]

Thursday Apr 21, 2016 #

2 PM

Cycling 1:37:48 [2] 39.93 km (2:27 / km) +250m 2:22 / km

cycling with ludwig
gratkorn-judendorf-thalersee

7 PM

Running 35:17 [2] 8.25 km (4:17 / km) +25m 4:13 / km

bouncy evening run along mur (gps fail midway)

Wednesday Apr 20, 2016 #

12 PM

Running 30:57 [1] 6.71 km (4:37 / km) +100m 4:18 / km

late morning jog around wifi and rosenhain

5 PM

Running warm up/down (wup) 8:25 [1] 1.4 km (6:01 / km) +40m 5:16 / km

Orienteering 27:28 [4] 4.45 km (6:10 / km) +190m 5:05 / km

relay training with robi, mathi and philo on "mantscha"
2 gaffled mass start courses
1) 14:00 (2,2km, 100Hm)
2) 13:28 (2,25km, 90Hm)

Running warm up/down (cd) 20:00 [1] 2.33 km (8:35 / km) +115m 6:53 / km

collecting first rep

Tuesday Apr 19, 2016 #

9 AM

Cycling 28:48 [1] 9.74 km (2:57 / km) +130m 2:46 / km

to stattegg

Running warm up/down (wup) 18:00 [1] 1.93 km (9:20 / km) +330m 5:02 / km

run up to start

Orienteering 27:26 [2] 3.78 km (7:15 / km) +140m 6:07 / km

tough technical middle distance on "kalkleiten" by axl
solid performance with partly some really good flow, moving ok.

Running warm up/down (cd) 13:30 [1] 2.64 km (5:07 / km) +30m 4:50 / km

Cycling 20:40 [1] 9.75 km (2:07 / km)

back home downhill

9 PM

Physio (yoga + core) 20:00 [1]

Monday Apr 18, 2016 #

1 PM

Running 26:40 [1] 3.73 km (7:09 / km) +120m 6:10 / km

setting controls

6 PM

Running 8:04 [2] 2.0 km (4:02 / km)

Soccer 20:00 [2]

Physio (pilates) 12:00 [1]

Running 9:21 [1] 1.8 km (5:12 / km)

Sunday Apr 17, 2016 #

4 PM

Running warm up/down (wup) 5:00 [1] 0.8 km (6:15 / km) +15m 5:43 / km

Orienteering 23:07 [4] 3.91 km (5:55 / km) +135m 5:03 / km

relay training with axl, mathi, simmi and WR on "mariatrost"
2x gaffled course with either way setting controls or chasing/picking them up
1st: 9:22 (1,67km, 55Hm, setting controls)
2nd: 13:45 (2,24km, 80Hm, chasing)

felt quite ok moving quick in the terrain. fun training and good to train dealing with pressure.

Running warm up/down (cd) 10:10 [1] 1.4 km (7:16 / km) +40m 6:21 / km

8 PM

Running 20:17 [1] 4.2 km (4:50 / km) +75m 4:26 / km

Saturday Apr 16, 2016 #

10 AM

Running 1:11:12 [2] 9.1 km (7:49 / km) +950m 5:08 / km

schöckl run while carmen and sieglinde were hiking up.
lifttrasse-bit crossrunning on top- 1/3 down and up again.

Friday Apr 15, 2016 #

5 PM

Physio (yoga+core) 10:00 [1]

Running 47:54 [2] 9.67 km (4:57 / km) +380m 4:08 / km

bouncy evening run

Thursday Apr 14, 2016 #

6 PM

Running warm up/down (wup) 9:15 [1] 2.0 km (4:38 / km)

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

jumps with mathi in augartenpark by axl

5x15 FS
3x8 BS
4x10 KS
2x20 FS
with some sprints in between

Running warm up/down (cd) 4:25 [1] 0.79 km (5:35 / km)

Wednesday Apr 13, 2016 #

7 AM

Running 24:31 [1] 3.58 km (6:51 / km) +95m 6:03 / km

easy morning jog with carmen around rosenhain

5 PM

Running warm up/down (wup) 5:50 [1] 1.09 km (5:21 / km)

Orienteering 54:21 [3] 9.89 km (5:30 / km) +155m 5:06 / km

one man relay on "tobelbad" with mathi, klaus and robi
controls damn hard to see, map in many place weird, had a lot of mistakes, but less than the others.

Running warm up/down (cd) 13:50 [1] 1.97 km (7:01 / km) +30m 6:32 / km

Tuesday Apr 12, 2016 #

1 PM

Physio (yoga+core) 20:00 [1]

Cycling 48:23 [1] 20.19 km (2:24 / km) +50m 2:22 / km

Monday Apr 11, 2016 #

Note

It's time to reflect on the last months in terms of training/sports

I started winter training with the clear goal of qualifying for EOC. I had no training break, tried to fit the trainings needed into my schedule always with this goal in mind. New Zealand was good for my soul and personally I think I found a damn good training rhythm there (far better than expected), had fun and felt no pressure to perform.

Coming back, I tried to bring my positive vibes into training, even though I had to deal with many issues outside of sports, I could get a decent amount of training in. Even though the performance in the (fast) training was mediocre, I tried to stay positive ("building a house"). During this time, I started to doubt to get into a proper shape being able to make the EOC team.

After getting the blood results with low-iron and some knee problems, I had severe training motivation problems. I started not too care about training. During Easter camp, I had fun in the o-trainings, but compared to the others I was shocked how slow/ unfit I was, hammering down my motivation for physical training. From this point on, my left knee was hurting more and more, making it painful running.
Honestly, I didnt care about it as EOC was no longer in my head and I hardly found any reason why I use so much time training for competitive orienteering.

Coming to the Selection races, I didnt do any specific preparation (physical neither technical nor mental), I just wanted to spend a weekend with friends finding some controls. Concerning attitude, I wanted to be aggressive and take risks I probably never took for any selection races in my career.

In sprint, I had the goal of not spending time on evaluating route choices. I took the choices I saw in the first second. Honestly I was positively surprised about the time behind.
For the middle race, I had the same tactic- going out as hard as possible with minimal map reading time. Certainly I know that that's not a tactic I would teach someone else. Till the middle part it went good, till I had a huge mistake (4min), that's just the price I paid for my tactics. But, I was again happy about the fact that I could keep up with the guys.
Before the long, I knew that it wouldn't be enough. Unfortunately I just couldn't get into a proper competition mood. I had no proper task-approach, being sloppy, had stomache problems (with 2 pit-stops) and no fighting spirit.

I had 12 great years being in the Austrian Team, even though the last years I was fed up with the coach. I think, the new input from the start of this year, is the right thing at the right time. Unfortunately, I can't be part of it anymore, but Austrian Orienteering is going in the right direction.

Concerning the next sport goals: have fun doing orienteering and run/navigate as fast as I can at Jukola:)

6 PM

Running 9:49 [1] 1.97 km (4:59 / km)

Soccer 20:00 [2]

Physio (pilates) 12:00 [1]

Running 9:39 [1] 1.89 km (5:06 / km)

Sunday Apr 10, 2016 #

10 AM

Running (wup) 10:00 [1] 1.52 km (6:35 / km) +40m 5:49 / km

Orienteering 1:27:08 [4] 14.83 km (5:53 / km) +420m 5:09 / km

Saturday Apr 9, 2016 #

11 AM

Running warm up/down (wup) 12:57 [1] 2.15 km (6:01 / km) +20m 5:45 / km

Orienteering 43:31 [4] 7.4 km (5:53 / km) +185m 5:14 / km

Friday Apr 8, 2016 #

4 PM

Running warm up/down (wup) 13:54 [1] 2.96 km (4:42 / km) +10m 4:37 / km

Orienteering 15:04 [4] 3.79 km (3:59 / km) +30m 3:49 / km

Running (cd) 11:14 [1] 1.74 km (6:27 / km) +15m 6:11 / km

Thursday Apr 7, 2016 #

7 PM

Cycling 46:33 [1] 17.72 km (2:38 / km) +120m 2:32 / km
(rest day)

Wednesday Apr 6, 2016 #

Running 49:40 [2] 11.22 km (4:26 / km) +170m 4:07 / km

evening run with bernd

Tuesday Apr 5, 2016 #

5 PM

Cycling 1:37:19 [2] 41.98 km (2:19 / km) +80m 2:18 / km

murradweg to werndorf and back

9 PM

Physio (yoga + core) 10:00 [1]

Monday Apr 4, 2016 #

2 PM

Orienteering 18:00 [1] 2.2 km (8:11 / km) +95m 6:44 / km

setting controls

Running 8:23 [4] 1.6 km (5:14 / km) +110m 3:54 / km

2*otto möbes loop with 3min recovery
4:08, 4:15- just cant push my body....

Running 10:00 [1] 1.7 km (5:53 / km) +45m 5:12 / km

6 PM

Running 8:36 [1] 1.73 km (4:58 / km)

Soccer 15:00 [2]

Physio (pilates) 12:00 [1]

Running Drills 5:00 [3]

3x20 FS, 3x10 StS, 3x20 SchS uphill

Running 11:01 [1] 1.98 km (5:34 / km) +15m 5:22 / km

Sunday Apr 3, 2016 #

10 AM

Running 10:50 [1] 1.7 km (6:22 / km) +20m 6:01 / km

Orienteering 1:20:30 [2] 12.43 km (6:29 / km) +340m 5:42 / km

long o-training on "tobelbad" with klaus, axl and mathi
very enjoyable cruising through the terrain with the others

Orienteering 12:09 [1] 1.3 km (9:21 / km) +30m 8:23 / km

2 micro-sprints on 1:2500 scale planned by axl
really cool, but damn tough without controls
6:34 (0.67km)/ 5:35 (0,63km)

Saturday Apr 2, 2016 #

9 PM

Physio (yoga + core) 20:00 [1]
(rest day)

no training motivation day

Friday Apr 1, 2016 #

11 AM

Cycling 1:14:29 [2] 29.35 km (2:32 / km) +285m 2:25 / km

stiftingtal-altes fassl-niederschöckl-weinitzen

4 PM

Soccer 10:00 [1]

Physio (core) 10:00 [1]

« Earlier | Later »