Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending Mar 31, 2010:

activity	#	time	miles		km		+m
Running	23	15:25:34	101.53	(9:07)	163.39	(5:40)	2105
Orienteering	12	10:47:12	53.94	(12:00)	86.81	(7:27)	3420
Physio	14	7:25:00
Cycling	8	5:05:18	96.93	(3:09)	156.0	(1:57)	100
Strength	7	3:16:35
Running Drills	7	1:49:00
Soccer	3	1:46:01
Stretching	8	1:45:00
Beachvolleyball	1	30:00
Total	26	47:49:40	252.4		406.2		5625
[1-5]	26	46:04:40

2:56

0:00

» now

Wednesday Mar 31, 2010 #

Running (D1) 11:58 [3] 2.42 km (4:57 / km) +60m 4:24 / km
ahr:142 max:156

jog to training!

Orienteering (D1) 41:03 [3] 5.7 km (7:12 / km) +200m 6:08 / km
ahr:145 max:166

o training on map otto möbes! reduced map, actually felt pretty good and orienteering was stable! wasnt that tired as expected!

Running (D1) 8:43 [3] 2.07 km (4:13 / km)
ahr:150 max:158

jog home, felt fast:)

Physio 51:00 [1]

15 min balance + 36 usual stuff

Cycling (Ergo_cool down) 20:12 [1] 10.0 km (2:01 / km)

evening chiller:)

Tuesday Mar 30, 2010 #

Running warm up/down (Warm up) 4:15 [2] 0.7 km (6:04 / km) +15m 5:29 / km
ahr:123

just a short wup, cuz I came too late!

Orienteering (1st leg) 19:57 [5] 3.35 km (5:57 / km) +180m 4:42 / km
ahr:175 max:185

1st leg of the relay, didnt have a good race, had many hesitations, just didnt get into the race:(

Running warm up/down 5:38 [2] 0.75 km (7:31 / km) +10m 7:02 / km

running in between!

Orienteering 20:53 [5] 3.41 km (6:07 / km) +200m 4:44 / km
ahr:171 max:185

running 3rd leg, physically crap, but now the navigation worked out:) good race

Running warm up/down (cool down) 12:52 [1] 1.49 km (8:38 / km) +80m 6:48 / km
ahr:141

collecting some controls, tiring....

Monday Mar 29, 2010 #

Running warm up/down (warm up) 12:47 [2] 2.22 km (5:45 / km)
ahr:132

Orienteering (sprint 1) 14:46 [5] 2.38 km (6:12 / km) +100m 5:08 / km
ahr:182 max:191

forest sprint in loipersdorf! was doing ok, got 3rd place, just in the end some mistakes, but ok:)

Running 6:46 [2] 1.11 km (6:06 / km) +10m 5:50 / km
ahr:135

running in between!

Orienteering (sprint 2) 15:00 [5] 2.88 km (5:12 / km) +90m 4:30 / km
ahr:177 max:188

sprint 2, was much faster and just a short forest passage! was chasing start based on the results of 1st sprint! started way too fast cuz a norwegian started with my and I suffered on the 2nd longer uphill! technically the course was too easy, had just a 10sec mistake! lost also 4th place in the run in to an another norwegian!

Running warm up/down (Cool down) 10:06 [1] 1.43 km (7:04 / km) +35m 6:18 / km
ahr:139

collecting controls, dead....

Sunday Mar 28, 2010 #

Running warm up/down (warm up) 9:18 [1] 1.49 km (6:14 / km) +10m 6:02 / km
ahr:126 max:149

Orienteering 51:44 [4] 8.51 km (6:05 / km) +250m 5:18 / km
ahr:166 max:181

o training on speltenbach- rhythmuswechsel

longer legs- full speed, shorter legs- slow but with flow feeling!
satisfied, did a good job

Running warm up/down (Cool down) 5:15 [2] 0.9 km (5:50 / km)
ahr:143

Running warm up/down (warm up) 2:57 [1] 0.5 km (5:54 / km)
ahr:114

Orienteering (D1) 58:40 [3] 8.35 km (7:02 / km) +240m 6:09 / km
ahr:152 max:167

compass training, had some really good controls, but also some hesitations and smaller misses!

Running warm up/down (Cool down) 8:19 [1] 1.23 km (6:46 / km) +15m 6:22 / km
ahr:128

easy with robi!

Saturday Mar 27, 2010 #

Running warm up/down (warm up) 14:50 [2] 2.81 km (5:17 / km)

Running race 17:14 [5] 5.0 km (3:27 / km)

5k race and I was satisfied, as I wanted to break 17:30! but due to all the circumstances the time is alright.)

Running warm up/down (Cool down) 12:21 [1] 1.76 km (7:01 / km)

Running warm up/down (Warm up) 6:02 [1] 1.0 km (6:02 / km)

Running (0-400 test) 8:33 [4] 2.0 km (4:17 / km)

0- 400 race and I was pretty satisfied with my performance, legs were heavy but I was pretty good at memorizing:) just some sec slower than klaus and same time than robi:)

Running warm up/down (warm up) 2:27 [1] 0.41 km (5:59 / km) +5m 5:38 / km
ahr:125

wup for afternoon training!

Orienteering (D1) 56:15 [3] 7.03 km (8:00 / km) +250m 6:48 / km
ahr:154

slow contours o training, had many problems, head wasnt in the mood for orienteering!

Running warm up/down (Cool down) 2:48 [2] 0.53 mi (5:17 / mi)
ahr:144

Friday Mar 26, 2010 #

Running 15:19 [2] 2.85 km (5:22 / km) +90m 4:38 / km
ahr:142 max:152

got a garmin watch yesterday and its amazing! did my usual pre race run, but still dont know if I ll run tomorrow, we ll see! didnt feel too good:(

Running 11:55 [1] 2.0 km (5:58 / km)
ahr:104 max:118

wup for hallentraining

Physio 12:00 [1]

Running Drills 6:00 [3]

Soccer 25:01 [3]
ahr:159 max:180

Thursday Mar 25, 2010 #

Beachvolleyball 30:00 [2]

Running 48:00 [2] 8.0 km (6:00 / km) +120m 5:35 / km

easy jogging through city, to track, rosenhain, and back home

plan actually was to do some faster running on track, but due to throat not possible!

Running Drills 10:00 [3]

Cycling 40:00 [2] 16.0 km (2:30 / km) +100m 2:25 / km

to soccer training and back home! faster ride!

Running Drills 8:00 [3]

Wednesday Mar 24, 2010 #

Note

coming home from south korea! last days were crap, cuz at first I had a food poisening and then my throat was due to all the ac pretty sore, so no training! dont know yet if I ll compete on saturday!

Sunday Mar 21, 2010 #

Note
(rest day)

some kind of food poisening:(

Saturday Mar 20, 2010 #

Physio 32:00 [1]

Stretching 18:00 [0]

Friday Mar 19, 2010 #

Stretching 25:00 [0]

Physio 40:00 [1]

Strength 22:00 [3]

trying out the machines in the gym!

Running warm up/down (cool down) 18:00 [2] 3.4 km (5:18 / km)

Thursday Mar 18, 2010 #

Physio 50:00 [1]

Cycling (Ergo) 20:52 [1] 10.0 km (2:05 / km)

easy on the ergo!

Wednesday Mar 17, 2010 #

Note
(rest day)

travelling to south korea:)

Tuesday Mar 16, 2010 #

Running 15:14 [2] 3.0 km (5:05 / km) +10m 5:00 / km

run to physio!

Physio 25:00 [1]

new exercises!

Running warm up/down 32:08 [2] 5.2 km (6:11 / km) +80m 5:44 / km

ran straight after physio via some wup in rosenhain to track- recoveries- jog home

Running intervals 17:10 [5] 5.0 km (3:26 / km)
max:186

plan was to find out the speed which I may be able to run in 10 days for the 5k test. As I had no track preparation, I couldnt even guess the time I would be able to run. So plan was to do 5*1km in 3:30 with 90sec (=200m jogging) break:
actual times:
3:29, 3:28, 3:29, 3:28, 3:16

was a pretty windy day, so I had to fight sometimes harder, but in general considering weekend I m satisfied:)

So, I think 17:30 is a realistic goal!

Running Drills 12:00 [3]

Monday Mar 15, 2010 #

Running (D1) 40:39 [3] 8.5 km (4:47 / km) +240m 4:11 / km

usual d1 round, didnt feel to bad at all:)

Strength 23:20 [3]

2 sets by 50sec as I m not feeling too strong!

Physio 35:00 [1]

Sunday Mar 14, 2010 #

Running warm up/down 25:00 [2] 4.0 km (6:15 / km) +50m 5:53 / km

w up for competition and training!

Orienteering 1:17:11 [5] 10.1 km (7:39 / km) +400m 6:23 / km

lipica open. long distance!
better race than yesterday, but also had some misses! route choice to #1 was a good option, but 4min mistake to #2! all in all 18min down, speed okayish a bit tired though! but technically insecurities and not precise enough!

Orienteering 26:00 [5] 2.8 km (9:17 / km) +160m 7:13 / km

one man relay training 3h after the race with lidingö! awesome training, but legs are dead now! hardly any miss!

Saturday Mar 13, 2010 #

Running warm up/down 38:00 [2] 6.0 km (6:20 / km) +30m 6:11 / km

wup and cd for the whole day!

Orienteering 50:01 [5] 6.3 km (7:56 / km) +200m 6:51 / km

lipica open- middle distance
totally screwed that race already on #1 and a bigger mistake on #7; speed was too fast for my navigation! didnt get into the map:(

Orienteering 39:30 [5] 6.0 km (6:35 / km) +160m 5:49 / km

simulating relay with lidingö, pushed hard and felt pretty ok with my performance, legs were not the best, but head was working properly:)

Stretching 10:00 [0]

Friday Mar 12, 2010 #

Running 28:30 [2] 4.5 km (6:20 / km) +80m 5:49 / km

jog to training and back home trhough map lipica 1, luckily we found our way

Orienteering 53:40 [3] 5.6 km (9:35 / km) +260m 7:47 / km

slow o training on lipica 3, had some flow feeling:)

Physio 23:00 [1]

Stretching 8:00 [0]

Thursday Mar 11, 2010 #

Running 12:00 [3] 2.4 km (5:00 / km) +50m 4:32 / km

faster jog to otto möbesschule!

Orienteering 36:40 [3] 4.0 km (9:10 / km) +210m 7:16 / km

4k- fenster ol; had almost no problems, so slippery running in the snow!

Physio 22:00 [1]

Running Drills 25:00 [3]

Wednesday Mar 10, 2010 #

Running 32:30 [2] 6.0 km (5:25 / km) +40m 5:15 / km

to and from physio!

Physio 30:00 [1]

new exercises:)

Strength 37:20 [3]

2 sets by 80sec!

Cycling (Ergo) 30:22 [2] 16.0 km (1:54 / km)

stretching legs!

Tuesday Mar 9, 2010 #

Physio 31:00 [1]

21 usual exercises + 10 balance exercises

Running warm up/down 52:00 [2] 6.5 km (8:00 / km) +95m 7:27 / km

wup- recoveries-cd

Orienteering intervals 27:52 [5] 3.9 km (7:09 / km) +260m 5:22 / km

5 start exercises; ran them fast! sometimes got into some nice flow, but also had stupid mistakes, lot to work on!
times:
5:30; 4:50, 4:40, 7:50, 5:02

recovery was a bit of standing, waiting and slow jogging to the next start!

Physio 10:00 [1]

Running Drills 20:00 [3]

Monday Mar 8, 2010 #

Cycling (Ergo) 32:26 [1] 16.0 km (2:02 / km)

easy monday morning ride, loosening up my body!

Physio 36:00 [1]

Strength 28:00 [3]

2 sets by 60sec! didnt feel so strong, thats why that short!

Running (D1) 40:20 [3] 8.5 km (4:45 / km) +240m 4:09 / km

small d1 round, felt pretty good:)

Stretching 10:00 [0]

Sunday Mar 7, 2010 #

Running 1:05:00 [3] 10.0 km (6:30 / km) +150m 6:03 / km

setting controls in the morning, a lot of carrying but no navigating as I knew the control places by heart!

Running 45:00 [2] 7.0 km (6:26 / km) +80m 6:05 / km

collecting some controls in the evening! tired afterwards, was an exhausting day!

Saturday Mar 6, 2010 #

Orienteering 30:00 [1] 3.5 km (8:34 / km) +100m 7:30 / km

setting some controls for tomorrows race! a lot of walking!

Running warm up/down 42:00 [2] 7.0 km (6:00 / km) +50m 5:48 / km

wup- recoveries- cd

Running intervals 18:40 [4] 5.0 km (3:44 / km)

first faster training since my illness! decided to make some pace for liis, so we did 5x1km in around 3:45! pace seemed pretty easy for me, nice to do a track training where u can play with the speed:)
recovery was a jogging 200m in around 80sec!
exact times: 3:45, 3:42, 3:43, 3:46, 3:44