Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending Oct 31, 2009:

activity	#	time	miles		km		+m
Running	23	14:01:11	92.21		148.4		2495
Cycling	13	9:10:49	149.69		240.9		450
Stretching	15	3:06:30
Orienteering	3	3:06:12	13.86	(13:26)	22.3	(8:21)	1090
Swimming	2	1:25:00
Strength	4	52:31
Running Drills	4	49:30
Total	28	32:31:43	255.76		411.6		4035
[1-5]	28	29:25:13

2:09

0:00

» now

Saturday Oct 31, 2009 #

Note
(rest day)

unintented rest day, as I had completely no time to train:(

Friday Oct 30, 2009 #

Cycling 52:45 [2] 22.0 km (2:24 / km) +50m 2:22 / km

to and from track!

Running warm up/down (warm up) 11:00 [2] 2.2 km (5:00 / km)

Running intervals 10:15 [5] 3.0 km (3:25 / km)

as it is getting colder, I tried to run a 3k in 5k pace, fell off pace after 2400m, but the air is a little bit too cold for me!
legs were ok, not pushing 100%

Running warm up/down (Cool down) 11:00 [1] 1.4 km (7:51 / km)

Thursday Oct 29, 2009 #

Cycling long (Ergo) 1:30:13 [2] 50.0 km (1:48 / km)
ahr:114 max:136

feeling pretty good, low hr! was studying on the ergo for the test I ll have in the evening!

Strength 10:00 [3]

short session with 50sec per exercise!

Stretching 14:30 [0]

Wednesday Oct 28, 2009 #

Running warm up/down (Warm up) 8:20 [2] 1.5 km (5:33 / km) +40m 4:54 / km

Running tempo (D2) 40:15 [4] 10.0 km (4:02 / km) +150m 3:45 / km
ahr:173 max:178

did my d2 run on roseggerweg, 5k up (about 130m of climb), 5k down (mainly downhill, about 20m climb)!
times:
21:18
18:57

pretty good effort I think, somehow my whole body is sore...

Running warm up/down (Cool down) 10:50 [1] 1.5 km (7:13 / km) +40m 6:22 / km

Cycling 1:02:00 [1] 15.0 km (4:08 / km) +200m 3:53 / km
ahr:98

decided to follow the soccer players by bike! as I ll have an intense track work out on friday!

Tuesday Oct 27, 2009 #

Running 16:30 [2] 3.2 km (5:09 / km) +80m 4:35 / km

legs feel pretty good, just my right calf is stiff, but otherwise I can start with ints tomorrow!

Stretching 12:00 [0]

Monday Oct 26, 2009 #

Cycling (Ergo) 32:10 [1] 15.0 km (2:09 / km)

easy to stretch legs....

Stretching 14:00 [0]

Sunday Oct 25, 2009 #

Running warm up/down (Warm up) 13:00 [2] 2.2 km (5:55 / km) +20m 5:39 / km

Orienteering (JEC RELAY) 41:25 [5] 6.5 km (6:22 / km) +300m 5:11 / km

ran first leg in AUT 3 with jochi and tobi!
had an okayish race, despite some minor mistakes in the middle part, leading to loosing the big pack! 3min down on best time, best race on the weekend!

Saturday Oct 24, 2009 #

Running warm up/down (Wam up) 18:00 [2] 2.2 km (8:11 / km) +150m 6:06 / km

Orienteering (JEC LONG) 1:36:15 [5] 10.0 km (9:38 / km) +550m 7:33 / km

had an horrible start, loosing already 6min on the first 3controls!
just couldnt get into any flow, after some 70min I suddenly couldnt move anymore! had a"hungerast" leading to lack of concentration!
had like 15min of mistakes, which is tooooooooo much! annoyed....

Running warm up/down (Cool down) 15:00 [1] 2.3 km (6:31 / km) +10m 6:23 / km

Friday Oct 23, 2009 #

Event: JEC 2009

Orienteering (model event) 28:00 [2] 3.0 km (9:20 / km) +120m 7:47 / km

more or less chilling with grüni!

Running warm up/down (Warm up) 16:00 [2] 3.0 km (5:20 / km) +80m 4:42 / km

Orienteering (JEC SPRINT) 20:32 [5] 2.8 km (7:20 / km) +120m 6:02 / km

totally screwed the race already on control #1, awwwwwwwwww, lost there 2min on a short distance! then had a good speed (similar to those of the best austrians),
so annoying, had some good splits........

was a pretty cool sprint, technically and physically demanding!

Running warm up/down (Cool down) 14:00 [1] 2.3 km (6:05 / km) +10m 5:57 / km

Thursday Oct 22, 2009 #

Running 16:50 [2] 3.2 km (5:16 / km) +80m 4:41 / km

usual pre-race chiller:)

Wednesday Oct 21, 2009 #

Running warm up/down 35:00 [2] 6.0 km (5:50 / km) +50m 5:36 / km

Running Drills 10:00 [3]

Running intervals 4:30 [5] 1.0 km (4:30 / km) +100m 3:00 / km

running training with soccer players, short hill reps
3x2x30sec + 2x45sec
didnt feel too good, sucks for jec:(

Monday Oct 19, 2009 #

Swimming (aquajoggen) 45:00 [2]

its getting easier for me:)

Sunday Oct 18, 2009 #

Cycling (D1_Ergo) 42:45 [3] 25.0 km (1:43 / km)
ahr:144 max:154

some cycling in the evening!

Cycling warm up/down (Cool down_Ergo) 12:10 [1] 5.0 km (2:26 / km)

Stretching 8:00 [0]

Saturday Oct 17, 2009 #

Running warm up/down (warm up) 22:00 [2] 4.0 km (5:30 / km) +80m 5:00 / km

Running race 10:24 [5] 3.0 km (3:28 / km)

embarrasing test run! was the only one, and air was too cold for my lungs! thats why I stopped after 3k, pretty disappointing!

Friday Oct 16, 2009 #

Running 19:18 [2] 3.5 km (5:31 / km) +80m 4:57 / km
ahr:144

easy to move legs for tomorrow (did my usual round in 16:40, which will hopefully be my time for tomorrows 5k)
3 strides in the end!

legs feel ok, but my breathing isnt perfect as I m having a slight cold:(

Stretching 15:00 [0]

Thursday Oct 15, 2009 #

Note
(rest day)

Wednesday Oct 14, 2009 #

Running 40:00 [2] 6.0 km (6:40 / km) +150m 5:56 / km

setting and collecting controls for beginners training!

Cycling 20:00 [1]

instructing soccer players on the bike:)

Tuesday Oct 13, 2009 #

Running (D1 test) 8:25 [3] 2.0 km (4:13 / km)
ahr:158

d1 test on the track, nice improvement of 20seconds:)

Running Drills 16:00 [3]

Running 15:00 [2] 2.5 km (6:00 / km) +70m 5:16 / km

cool down with lucie!
having sore legs so no ints today, need some rest for saturday!

Stretching 8:00 [0]

Monday Oct 12, 2009 #

Running 15:00 [1] 2.5 km (6:00 / km) +80m 5:10 / km

setting controls for school training!

Swimming (Aquajoggen) 40:00 [3]

first time aquajogging! was a nice and good experience, will continue to do this training on mondays:)

Stretching 10:00 [0]

Sunday Oct 11, 2009 #

Event: Graz Marathon

Stretching 8:00 [0]

Running warm up/down 25:00 [2] 4.2 km (5:57 / km) +80m 5:26 / km

warm up and cool down (each 12:30min)

Running warm up/down (Stationary recovery) 20:00 [1]

Running intervals 19:57 [5] 6.0 km (3:20 / km)

plan was to do 3x2000 in 5000m pace (so 6:48min) with a long recovery (10min)
actual times:
6:44
6:40
6:33

ran the ints alone today, so I m quite satisfied, just the coffee I drank before training wasnt the best idea as on the last int I almost threw it up:(

Cycling 15:30 [2] 6.0 km (2:35 / km) +50m 2:29 / km

Stretching 12:30 [0]

Saturday Oct 10, 2009 #

Stretching (morning stretch) 9:00 [0]

Running tempo (D2) 41:12 [4] 9.6 km (4:17 / km) +300m 3:43 / km
ahr:171 max:181

prolonged my usual d2 loop to get at least 40min of tempo running! felt great, was flying uphill and would have made a new pb on my short loop! now, track training for tomorrow, and then I ll have an easier week:)

Running warm up/down (Cool down) 10:20 [1] 1.3 km (7:57 / km)

easy cool down:)

Strength 10:00 [3]

50sec per exercise!

Cycling (Cool down_Ergo) 20:00 [1] 8.9 km (2:15 / km)

stretching legs....

Stretching 11:30 [0]

Friday Oct 9, 2009 #

Running 1:04:30 [2] 11.0 km (5:52 / km) +380m 5:00 / km

running with simon, robi and heli in gratkorn! a lot of cross running, was nice!

Thursday Oct 8, 2009 #

Running warm up/down (D1) 28:29 [3] 5.0 km (5:42 / km) +150m 4:57 / km
ahr:154

faster warm down and cool down (running to and from track)
squeezed this training in as I m having a test in few hours and I need to study:(

Running Drills 11:30 [3]

Running (Stationary Recovery) 6:45 [1]

Running intervals 2:42 [5] 1.0 km (2:42 / km)

did 10*100 in 15.5-17 with 45 sec recovery!
more or less a training to stretch legs!

Stretching 9:30 [0]

Wednesday Oct 7, 2009 #

Running 25:00 [2] 4.2 km (5:57 / km) +80m 5:26 / km

setting and collecting controls for a beginners training!

Stretching 12:00 [0]

Tuesday Oct 6, 2009 #

Cycling 17:00 [1] 6.0 km (2:50 / km) +50m 2:43 / km

Running warm up/down 54:00 [2] 6.0 km (9:00 / km) +50m 8:38 / km

longer warm up- recoveries- longer cool down (barfoot on grass)

Running intervals 23:52 [5] 7.2 km (3:19 / km)

3x3x800 in 2:40 with 2min recovery (break: 7min)
ran the training with lucie while she always joined me for the second lap!

times:
2:39
2:39
2:39

2:39
2:40
2:39

2:39
2:40
2:38

was feeling so powerless on the last 3 reps and the heat didnt make it any better!
glad to run such consistent times:)

Stretching 11:00 [0]