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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending Mar 31, 2009:

activity # timemileskm+m
  Running20 13:26:09 90.91(8:52) 146.3(5:31) 1850
  Orienteering12 11:35:46 49.99(13:55) 80.45(8:39) 3555
  Cycling15 10:07:25 157.13(3:52) 252.88(2:24) 1170
  Stretching22 5:46:29
  Strength5 2:09:39
  Physio12 2:00:00
  Soccer2 53:00
  Running Drills4 44:00
  Beachvolleyball1 20:00
  Basketball1 15:00
  Total29 47:17:28 298.03 479.63 6575
  [1-5]29 41:30:59

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Tuesday Mar 31, 2009 #

Cycling 16:48 [2] 7.5 km (2:14 / km) +30m 2:12 / km
ahr:113 max:134

Orienteering (D1) 37:02 [3] 4.7 km (7:53 / km) +200m 6:30 / km
ahr:152 max:164

easy o training, didnt make any mistakes, one control was just on the wrong place, nice flow!

Cycling 20:08 [2] 9.0 km (2:14 / km) +75m 2:09 / km
ahr:113 max:146

back home!

Stretching 15:30 [0]

Monday Mar 30, 2009 #

Stretching 9:30 [0]

morning stretch!

Cycling (Ergo) 20:00 [1] 8.0 km (2:30 / km)
ahr:95 max:103 (rest day)

easy to recover!
now ll have some easy days as I m having a 5k test on friday and afterwards trainings camp!

Stretching 15:10 [0]

Sunday Mar 29, 2009 #

Running warm up/down (Warm up) 8:34 [2] 1.5 km (5:43 / km) +45m 4:58 / km

Orienteering (STOLV CUP) 41:03 [5] 5.29 km (7:46 / km) +305m 6:01 / km

1st place, but there would have been a lot to improve: ran with running shoes, and it was pretty slippery in the forest, bad idea; than my legs felt horrrible, not in a real running mood and my navigation wasnt good, too many small mistakes!

Running warm up/down (Cool down) 16:56 [2] 2.2 km (7:42 / km) +65m 6:42 / km

collecting some controls!!!

Saturday Mar 28, 2009 #

Stretching 8:25 [0]

short stretch to loosen up my muscles!

Running tempo (D2) 36:18 [4] 8.5 km (4:16 / km) +240m 3:45 / km
ahr:163 max:172

new pb on my usual round! nice, legs didnt want to go as fast as I wanted them to in the beginning, low hr!

Running warm up/down (Cool down) 6:41 [2] 1.1 km (6:05 / km)
ahr:128

Cycling 29:10 [2] 11.0 km (2:39 / km) +80m 2:34 / km
ahr:111 max:120

nice and easy to loosen up my legs for tomorrow! pretty windy!

Physio 10:00 [1]

Stretching 15:10 [0]

Friday Mar 27, 2009 #

Cycling 8:16 [2] 2.8 km (2:57 / km) +45m 2:44 / km

to track!!

Running warm up/down 31:18 [2] 3.6 km (8:42 / km) +70m 7:55 / km

warm up/ recovery/ cool down

Running intervals 14:04 [5] 4.5 km (3:08 / km)

3x5x300 in (3:20min/3:10min/3:00min pace) with a longer break in between about 5-6min, recovery: walking 100m (1:10-1:30min)
times:
1st: 59, 60, 61, 60, 59
2nd: 57, 58, 57, 57, 56
3rd: 53, 53, 53, 54, 47.2

wasnt feeling all to great, but the main point of the training was to run with some higher speed! last one was nice!!!

Cycling 9:06 [2] 2.8 km (3:15 / km) +30m 3:05 / km

back home!!!

Stretching 12:30 [0]

Soccer 33:00 [4]

hallentraining!!!

Beachvolleyball 20:00 [1]

Basketball 15:00 [3]

Thursday Mar 26, 2009 #

Cycling long 1:42:12 [2] 44.0 km (2:19 / km) +250m 2:16 / km

wanted to do 2h-2h30 ride, but I started too late and it got already dark!

Physio 10:00 [1]

Strength 26:14 [3]

1min per exercise, didnt feel that strong today...

Wednesday Mar 25, 2009 #

Stretching 8:10 [0]

short stretch to loose my muscles!!!!

Cycling 7:46 [2] 2.8 km (2:46 / km) +45m 2:34 / km

to training!!!

Running warm up/down 55:00 [2] 8.0 km (6:53 / km) +40m 6:42 / km

long warm up (21min), recovery (2-2:20min) and nice cool down (14min)

Running Drills 10:00 [3]

Running intervals 20:16 [5] 6.0 km (3:23 / km)

10*600m in 2:03, recovery 300m jogging:
times:
2:02, 2:02, 2:02, 2:02, 2:03, 2:03, 2:02, 2:02, 2:03, 1:55.4
even though legs were tired of last days/weeks of training, times were ok; didnt push to hard on the last, just some nice running;
satisfied!!!

Cycling 8:17 [2] 2.8 km (2:58 / km) +30m 2:48 / km

back home!!!

Physio 10:00 [1]

Stretching 15:05 [0]

Tuesday Mar 24, 2009 #

Running warm up/down (Warm up) 8:55 [2] 1.3 km (6:52 / km) +55m 5:40 / km

Orienteering 48:46 [5] 7.6 km (6:25 / km) +345m 5:14 / km

o training on my home map, some nice route choices! legs didnt feel perfect, but worked fine; didnt make a lot of mistakes (maybe including all hesitations etc 1min)

Running (Cool down) 28:46 [2] 4.0 km (7:12 / km) +130m 6:11 / km

longer cool down and collecting some controls!

Stretching 14:31 [0]

Monday Mar 23, 2009 #

Cycling 1:21:01 [2] 31.0 km (2:37 / km) +435m 2:27 / km
ahr:113 max:142

tested my new bike and its awesome, looking forward to some nice cycling tours:)

Physio 10:00 [1]

Stretching 14:17 [0]

Sunday Mar 22, 2009 #

Running warm up/down (Warm up) 13:07 [2] 2.2 km (5:58 / km) +10m 5:50 / km

Orienteering (STOLV CUP) 57:56 [5] 7.5 km (7:43 / km) +490m 5:49 / km

got 4th overall, 2nd styrian; was so tough to run, all the time uphill and legs didnt feel good! Made one 3minutes mistake which cost me the victory, but it was a good training; maybe 5min mistake overall!

Running warm up/down (Cool down) 11:23 [2] 1.8 km (6:19 / km) +25m 5:55 / km

Cycling (Ergo) 20:02 [1] 8.12 km (2:28 / km)
ahr:99 max:106

easy to stretch my heavy legs...

Stretching 14:30 [0]

Saturday Mar 21, 2009 #

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)

some jogging on track, couldnt do the planned ints as my stomache was aching a lot!

Running long 2:42 [5] 0.9 km (3:00 / km)

3x3x100 ( easy, medium, fast): 20/18/16

Running warm up/down 31:50 [2] 5.0 km (6:22 / km) +80m 5:54 / km
ahr:130

jogging around a little bit (short warm up/ long cool down); incl recovery

Running intervals 4:41 [5] 0.8 km (5:51 / km) +100m 3:36 / km
max:175

5 * hill sprints to check if legs are fresh!!!
about 160m 20m climb, recovery jog down:;
times:
58.7, 56.4, 53.9, 55.2, 56.1

Physio 10:00 [1]

Strength 6:02 [3]

Stretching 15:00 [0]

Friday Mar 20, 2009 #

Running (D1) 43:25 [3] 8.5 km (5:06 / km) +240m 4:29 / km
ahr:150 max:160

wow, new pb with d1 pace, did only the short lap, but I improved a lot; 2months ago I was having like 49-51min for this round; nice!!!

Running warm up/down 10:01 [2] 1.5 km (6:41 / km)

hallentraining

Running Drills 10:00 [3]

Physio 10:00 [1]

Strength 19:46 [3]

Soccer 20:00 [4]

Stretching 14:30 [0]

Thursday Mar 19, 2009 #

Cycling long (Ergo) 1:45:02 [2] 46.68 km (2:15 / km)
ahr:114 max:133

mentally tough session!!!

Physio 10:00 [1]

Stretching 14:30 [0]

Wednesday Mar 18, 2009 #

Running warm up/down 47:41 [2] 7.0 km (6:49 / km) +50m 6:35 / km

warm up (14min), cool down (13min) and recovery in between (2:00- 2:30)

Running Drills 13:00 [3]

Running intervals 20:06 [5] 6.0 km (3:21 / km)

10*600m in 2:02-2:03 (5000m race pace): (recovery jogging 300m)
times:
2:03, 2:02, 2:02, 2:02, 2:03, 2:02, 2:01, 2:02, 2:03, 1:46
nice session with tobi and klaus; as we were 3 runners it didnt feel that hard, glad and surprised about my last effort!

Tuesday Mar 17, 2009 #

Cycling 24:04 [2] 8.0 km (3:01 / km) +85m 2:51 / km
ahr:114 max:134

to training!!!

Running warm up/down (Warm up) 12:31 [2] 2.0 km (6:16 / km) +65m 5:23 / km
ahr:132 max:151

Orienteering 39:51 [5] 5.7 km (6:59 / km) +285m 5:36 / km
ahr:176 max:183

o training on map josefhof, didnt make a lot of mistakes (maybe 30sec total); wasnt feeling all too great physically probably due to weekend!

Running warm up/down (Cool down) 7:17 [2] 1.3 km (5:36 / km)
ahr:126 max:142

Cycling 21:05 [2] 8.0 km (2:38 / km) +15m 2:37 / km
ahr:119 max:147

back home!!!

Physio 10:00 [1]

Monday Mar 16, 2009 #

Running (morning jog) 20:36 [1] 3.0 km (6:52 / km) +95m 5:56 / km
ahr:119 max:134

nice to move legs on a sunny morning!

Stretching 13:30 [0]

Cycling warm up/down (Warm up- Ergo) 10:00 [1] 4.44 km (2:15 / km)
ahr:105 max:118

Strength 40:07 [3]
ahr:85 max:103

1min per exercise!!!

Physio 10:00 [1]

Cycling warm up/down (Cool down- Ergo) 10:01 [1] 4.29 km (2:20 / km)
ahr:101 max:107

Sunday Mar 15, 2009 #

Running warm up/down (Warm up) 11:09 [2] 2.0 km (5:35 / km) +35m 5:08 / km

Orienteering (Lipica Day2) 54:22 [5] 7.0 km (7:46 / km) +240m 6:38 / km

better run than yesterday, made one huge mistake which cost me around 4min and some smaller misses; 5th time today, overall 6th place!

Running warm up/down (Cool down) 10:32 [2] 1.8 km (5:51 / km)

Cycling (Ergo) 15:09 [1] 6.06 km (2:30 / km)
ahr:100 max:107

easy to stretch my legs!!!

Stretching 13:45 [0]

Saturday Mar 14, 2009 #

Running warm up/down (Warm up) 12:33 [2] 2.0 km (6:17 / km) +45m 5:38 / km

Orienteering (Lipica Day1) 59:18 [4] 6.7 km (8:51 / km) +240m 7:30 / km

worst o race ever, had an awesome speed but missed 4 controls which resulted into about 18min mistakes in total or so!

Running warm up/down (Cool down) 9:58 [2] 1.6 km (6:14 / km) +15m 5:57 / km

Stretching 12:41 [0]

Friday Mar 13, 2009 #

Orienteering (D1) 1:04:53 [3] 6.5 km (9:59 / km) +250m 8:22 / km

training in postojna with swiss o team! challenging terrain with hard runnability; technically it was ok, but there s still a lot to improve!

Orienteering (PM) 57:40 [2] 5.0 km (11:32 / km) +140m 10:07 / km

o training on map blatnice, had a huge mistake even tough I took it easy!

Orienteering (PM part2) 4:29 [5] 0.7 km (6:24 / km) +25m 5:26 / km

4 faster controls in the end to prepare legs and head for tomorrow!

Running warm up/down (Cool down) 5:57 [2] 1.0 km (5:57 / km) +10m 5:40 / km

Stretching 6:00 [0]

Thursday Mar 12, 2009 #

Stretching 15:10 [0]

Cycling (Ergo) 38:15 [1] 16.39 km (2:20 / km)
ahr:98 max:110

wanted to do a longer session, but as I wasnt feeling too great and I dont want to be wasted before the weekend, I decided to chill!

Physio 10:00 [1]

Stretching 10:30 [0]

Wednesday Mar 11, 2009 #

Running warm up/down 43:40 [2] 6.5 km (6:43 / km) +60m 6:25 / km

short warm up/ recovery (about 1:30)/ longer cool down

Running intervals 20:23 [5] 6.0 km (3:24 / km)

15x400 in 1:22 with 200 jogging recovery! after 8 reps we made a break of 6min!
times:
81, 81, 81, 82, 82, 81, 82, 82, 81, 82, 82, 82, 83, 82, 79
weather was nice, but there was so much wind, thats why it felt so tough!
my right calf didnt feel good as I had before an accident with my bike and fell! well let s see!

Physio 10:00 [1]

Stretching 8:00 [0]

Tuesday Mar 10, 2009 #

Stretching 9:00 [0]

Running (D1) 22:39 [3] 4.0 km (5:40 / km) +160m 4:43 / km
ahr:148 max:160

to training!

Orienteering (D1) 45:37 [3] 5.06 km (9:01 / km) +295m 6:59 / km
ahr:159 max:169

nice o training with some controls on reduced map (only contours), was focusing on my routines and it went pretty good, maybe made in total 30sec of mistakes/ hesitations!

Running (D1) 19:38 [3] 3.8 km (5:10 / km) +40m 4:55 / km
ahr:149 max:159

back home!!!

Stretching 15:00 [0]

Monday Mar 9, 2009 #

Cycling (D1 Ergo) 40:00 [3] 20.69 km (1:56 / km)
ahr:132 max:146

Physio 10:00 [1]

Strength 37:30 [3]
ahr:87 max:105

1min per exercise!

Stretching 14:40 [0]

Sunday Mar 8, 2009 #

Orienteering 1:05:00 [2] 5.0 km (13:00 / km) +200m 10:50 / km

control setting!!

Orienteering 35:00 [2] 3.0 km (11:40 / km) +80m 10:18 / km

collecting controls!!!

Saturday Mar 7, 2009 #

Running warm up/down 2:30 [2] 0.4 km (6:15 / km) +10m 5:33 / km

Orienteering 31:34 [5] 4.7 km (6:43 / km) +205m 5:31 / km

participating in the wr sprint cup! was a solid run considering navigation but physical condition wasnt that good! got 4th, satisfying!

Friday Mar 6, 2009 #

Stretching 13:30 [0]

Running (easy D1) 1:29:28 [3] 15.5 km (5:46 / km) +45m 5:41 / km

running with grüni in vienna, a lot of fun! but I m so not used running on pavement!

Thursday Mar 5, 2009 #

Running warm up/down 27:48 [2] 4.0 km (6:57 / km)

short warm up/ recovery jog in between (200m), no cool down, as it was soooo cold rainy and wet!

Running Drills 11:00 [3]

Running intervals 20:12 [5] 6.0 km (3:22 / km)

15x400 in 5000m race pace so 82 per lap
after the first 7 reps, we made a break of 5min!
times:
81, 81, 82, 82, 81, 81, 81, 81, 81, 82, 81, 82, 82, 82, 72
pretty consistant times, wasnt that bad but conditions were horrible: rain, wet and cold!
nice last lap!

Wednesday Mar 4, 2009 #

Note
(rest day)

so much studying, but normal training will start tomorrow, cant wait!

Tuesday Mar 3, 2009 #

Note
(rest day)

Monday Mar 2, 2009 #

Orienteering 53:15 [2] 6.0 km (8:53 / km) +255m 7:19 / km
ahr:135 max:153

marking control points for sunday! didnt feel too bad after yesterday!

Cycling 21:03 [2] 8.5 km (2:29 / km) +50m 2:24 / km
ahr:114 max:141

riding back home!!!

Stretching 14:50 [0]

Sunday Mar 1, 2009 #

Running warm up/down (Warm up) 17:35 [2] 3.0 km (5:52 / km) +45m 5:27 / km

Running race 13:48 [5] 3.5 km (3:57 / km) +70m 3:35 / km

styrian cross championships; quite heavy legs during warm up, but it got better; started good, but after 2k I had no more power! bad last lap!
now, I ll take it easy the next days!

Running warm up/down (Cool down) 6:11 [2] 1.0 km (6:11 / km) +5m 6:02 / km

Stretching 13:05 [0]

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