Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending May 31, 2010:

activity	#	time	miles		km		+m
Orienteering	19	17:20:52	93.69	(11:07)	150.78	(6:54)	5140
Running	23	13:00:16	85.18	(9:10)	137.08	(5:42)	1968
Cycling	6	6:23:07	87.86	(4:22)	141.4	(2:43)	800
Physio	6	2:58:00
Beachvolleyball	2	1:45:00
Stretching	9	1:29:30
Running Drills	3	39:00	2.08	(18:48)	3.34	(11:41)
Total	29	43:35:45	268.81		432.61		7908
[1-5]	29	42:06:15

4:14

0:00

» now

Monday May 31, 2010 #

Running warm up/down (warm up) 17:30 [2] 3.29 km (5:19 / km) +20m 5:10 / km

Orienteering (long quali) 1:32:58 [5] 12.0 km (7:45 / km) +400m 6:38 / km

long quali

again a good start but after a huge parallel/ direction mistake, I needed water pretty bad, but saw that drinking control was still far away! So it was a quite of a struggle there and more mistakes as I was tired the whole way. In the finish, I drank 3litres in 30minutes, so I was quite dehydrated:(
poor race:(

Running 15:35 [1] 2.49 km (6:16 / km) +60m 5:35 / km

after a lot of water and juice, I did my cool down in the evening; tough day!

Sunday May 30, 2010 #

Running (warm up) 15:55 [2] 2.8 km (5:41 / km) +30m 5:24 / km

Orienteering (sprint quali) 16:11 [5] 4.0 km (4:03 / km) +50m 3:48 / km

awesome start in the forest, full control and not nervous at all. wanted to push it when I got into the urban area, resulting into 1min of mistake there:(
in the dunes, speed and strength was missing, dead afterwards!

Running (cool down) 13:00 [1] 2.0 km (6:30 / km)

with warti!

Running warm up/down (warm up) 11:00 [2] 2.0 km (5:30 / km)

Orienteering (sprint b final) 15:28 [5] 3.2 km (4:50 / km) +70m 4:21 / km

sprint b final

20sec mistake on the first, but then an okayish race, with another 30sec route choice mistake, where I ended up in a not mapped swamp. In the dunes I was so dead that every step was hurting!

Running warm up/down (cool down) 14:00 [1] 2.2 km (6:22 / km) +50m 5:43 / km

Saturday May 29, 2010 #

Running 6:09 [2] 1.04 km (5:55 / km) +40m 4:58 / km

Orienteering (model event) 26:48 [2] 3.89 km (6:53 / km) +80m 6:15 / km

model event

checking out the terrain, good runnability
the sprint model I was just walking!

Thursday May 27, 2010 #

Event: European Orienteering Championships

Running warm up/down 25:31 [2] 4.44 km (5:45 / km)

Running Drills 11:04 [3] 1.08 km (10:15 / km)

Running intervals 4:00 [5] 1.25 km (3:12 / km)

just a short jog in the evening in vienna already, as I had a busy day! did short wup- running drills and then 4*1min fast with 2min recovery- cd, didnt feel all too good, hopefully it will be better on sunday!

Wednesday May 26, 2010 #

Note
(rest day)

complete rest day! didnt have time to train anyways cuz I had loads of work to do before I m heading off to vienna tomorrow and then to primorsko:)

Tuesday May 25, 2010 #

Cycling long (part1) 2:00:46 [1] 40.88 km (2:57 / km) +500m 2:47 / km

"long final"

cycling tour with liis to stainz and back, took the straighter but hillier way to stainz and back we took the longer but flatter way! awesome weather:)

Cycling long (part2) 2:13:33 [1] 46.82 km (2:51 / km) +150m 2:48 / km

Monday May 24, 2010 #

Running warm up/down (warm up) 12:05 [2] 2.09 km (5:47 / km) +60m 5:03 / km

Orienteering intervals 44:57 [5] 8.2 km (5:29 / km) +180m 4:56 / km

"middle final"

3x middle distance starts in schielleiten
lost my watch on the 2nd int and didnt know either to search for it or continue training, finally continued but afterwards I was totally off the role! but luckily after 1h 30min of looking I found it:)
times:
14:57/ around 12:00min/ around 18min

physically I felt like crap, looking forward for some rest!

Running warm up/down 27:00 [1] 4.2 km (6:26 / km) +60m 6:00 / km

recovery and looking for watch!

Sunday May 23, 2010 #

Running 30:44 [2] 6.16 km (4:59 / km) +25m 4:53 / km

"rest day"

easy jog to lucie and back, was just running on pavement to avoid running uphill!

Saturday May 22, 2010 #

Running warm up/down (warm up) 10:16 [2] 1.82 km (5:38 / km) +10m 5:29 / km

Orienteering intervals 29:46 [5] 5.42 km (5:29 / km) +335m 4:12 / km

"relay"

o ints with klaus, liis, günter, carina and clarissa in thal! so cool to race in a detailed forest! we did different kinds of starts (mass start, chasing start, pair start...)
didnt feel too bad, only uphill I felt really slow, but otherwise it made a lot of fun:)

times:
3:26, 4:33, 4:22, 5:52, 3:16, 8:17
recovery was from 3min to 5min!

Running (recovery) 21:28 [1] 0.44 km (48:47 / km)

basically standing recovery!

Running warm up/down (cool down) 8:54 [1] 1.18 km (7:33 / km) +40m 6:27 / km

Friday May 21, 2010 #

Orienteering 46:08 [3] 4.85 km (9:31 / km) +250m 7:34 / km

"middle qualifier"

o training with lots of controls on home map, but terrain is already so green, so its more a fight than pleasure!
did it @ easy speed cuz I dont want to be wasted!

Physio 37:00 [1]

11min balance+ 26min strength

Thursday May 20, 2010 #

Beachvolleyball 1:00:00 [2]

Running warm up/down (warm up) 9:08 [2] 1.51 km (6:03 / km) +50m 5:11 / km

Running tempo 1:01:01 [4] 14.11 km (4:19 / km) +280m 3:56 / km

"long qualifier"
what a tough tempo run on roseggerweg, legs felt heavy with no bounce! so it was quite a fight!

Running warm up/down (Cool down) 10:44 [1] 1.55 km (6:55 / km) +50m 5:58 / km

Stretching 10:00 [0]

Wednesday May 19, 2010 #

Note

as preparation for eoc, I try to simulate the following days the eoc races!

Running intervals 15:44 [5] 4.8 km (3:17 / km)

"sprint qualifier"

track training with tobi, klaus and liis!
6x800 in 2:40 with 300m jogging
actual times: 2:38, 2:38, 2:38, 2:40, 2:39, 2:31
felt ok considering all the fast stuff recently:)

Running warm up/down 1:01:14 [2] 9.78 km (6:16 / km) +70m 6:03 / km

warm up- recovery- cool down

Running warm up/down (warm up) 13:03 [2] 2.1 km (6:13 / km) +50m 5:33 / km

Orienteering 12:27 [5] 2.71 km (4:36 / km) +75m 4:02 / km

"sprint final"

now it was an o training- sprint on rosenhain! started fast and tried to focus, had a bit of a hesitating beginning, then a good middle part, but then due to a route choice error klaus who started 1min behind me had me in sight. So I tried to stay in front all the time, but to the second last control I took the slower option, so he passed me there! physically I really tried to push as hard as possible!

Running (cool down) 12:19 [1] 1.77 km (6:58 / km) +35m 6:20 / km

collecting controls!

Tuesday May 18, 2010 #

Running warm up/down (warm up) 10:28 [2] 1.68 km (6:14 / km) +80m 5:02 / km

Orienteering 43:52 [5] 6.96 km (6:18 / km) +200m 5:31 / km

schöckl cup in willersdorf!

took it very serious and physically I felt pretty good, but unfortunately my orienteering was too sloppy, so had a miss in total about 2:30 and I lost 3min due to a wrong control which I placed correctly then!

Running warm up/down (cool down) 7:15 [1] 1.06 km (6:50 / km) +10m 6:32 / km

Monday May 17, 2010 #

Orienteering 21:30 [2] 3.2 km (6:43 / km) +110m 5:44 / km

collecting controls from school training!

Sunday May 16, 2010 #

Running warm up/down (warm up) 6:26 [2] 0.91 km (7:04 / km) +70m 5:06 / km

Orienteering 1:40:16 [4] 13.9 km (7:13 / km) +650m 5:51 / km

austrian team championships!
we got 2nd, even though our planning and the communication wasnt the best, but satisfied as this was basically the best result possible!

Physio 21:00 [1]

Cycling (Ergo) 15:06 [1] 7.0 km (2:09 / km)

easy cool down!

Stretching 10:00 [0]

Saturday May 15, 2010 #

Running warm up/down (warm up) 11:39 [2] 1.31 km (8:54 / km) +130m 5:57 / km

Orienteering 1:39:25 [5] 15.53 km (6:24 / km) +700m 5:13 / km

3.ac in pörtschach!
beginning was really bad with misses and bad route choices, in the end it got a bit better but still not satisfying! physically I suffered in the end!

Running warm up/down (cool down) 6:25 [1] 1.1 km (5:50 / km)

Stretching 6:00 [0]

Friday May 14, 2010 #

Running 15:30 [2] 2.9 km (5:21 / km) +78m 4:43 / km

usual pre race run!

Stretching 11:00 [0]

Thursday May 13, 2010 #

Running warm up/down 4:54 [2] 0.95 km (5:09 / km) +15m 4:47 / km

to training!

Orienteering 46:04 [2] 6.19 km (7:27 / km) +200m 6:24 / km

slow training with klaus and tobi to simulate team o!

Running warm up/down 5:03 [2] 1.03 km (4:54 / km)

back home!

Wednesday May 12, 2010 #

Cycling (Ergo) 23:31 [1] 11.0 km (2:08 / km)
(rest day)

easy morning ride and all for today:) resting till the weekend, so I ll have some power for the races!

Tuesday May 11, 2010 #

Running warm up/down 53:16 [2] 8.04 km (6:38 / km) +150m 6:04 / km

running to track- recovery- running home

Running Drills 10:43 [3] 0.94 km (11:24 / km)

Running tempo (fartlek) 11:52 [4] 2.98 km (3:59 / km)

todays running training was different to keep up motivation and enjoy training!
we did 100m (curve) fast in about 16-18s and then 100m (straight) medium pace and this for 12min!

Running intervals 3:54 [5] 1.04 km (3:45 / km) +60m 2:55 / km

afterwards we went up to cafe rosenhain to do some hill reps
4xlonger ones (52, 51, 52, 52) and 1 straight up (27sec) with 1:30min recovery
felt ok and it was fun:)

Stretching 12:30 [0]

Monday May 10, 2010 #

Beachvolleyball 45:00 [2]

Running 16:03 [2] 2.94 km (5:28 / km) +20m 5:17 / km
(rest day)

school training!

Physio 42:00 [1]

12min balance + 30min strength

Sunday May 9, 2010 #

Running warm up/down (Warm up) 9:20 [2] 1.59 km (5:52 / km) +10m 5:41 / km

Orienteering 59:33 [5] 9.45 km (6:18 / km) +300m 5:26 / km

one man relay! ran the first 2loops full speed and actually could finish the first right behind kerschi. But on the 2nd had some misses and running felt so tough, looking forward to a rest day tomorrow:)

Orienteering 9:59 [2] 1.35 km (7:24 / km) +60m 6:03 / km

3rd loop: took it easy as I was wasted!

Running warm up/down (Cool down) 14:57 [1] 1.91 km (7:50 / km) +40m 7:05 / km

collecting controls

Cycling 31:16 [1] 11.01 km (2:50 / km) +80m 2:44 / km

easy cycling on a nice sunday evening!

Physio 22:00 [1]

Saturday May 8, 2010 #

Running warm up/down (Warm up) 15:05 [2] 2.01 km (7:30 / km) +100m 6:01 / km

Orienteering 18:07 [5] 3.18 km (5:42 / km) +50m 5:17 / km

1st middle distance! had some larger misses, disappointing!

Running 9:18 [1] 1.35 km (6:53 / km) +20m 6:25 / km

jogging to 2nd start!

Orienteering 26:32 [5] 4.75 km (5:35 / km) +150m 4:49 / km

2nd middle distance:
good start and feeling safe in my navigation; unfortunately one bigger miss and some hesitations in the end!

Orienteering 1:12:30 [3] 9.45 km (7:40 / km) +350m 6:28 / km

multi- technic-training:
corridor o to begin and then reduced map and then just contours! awesome training and had an awesome flow until the last control!

Stretching 7:00 [0]

Friday May 7, 2010 #

Running warm up/down (Warm up) 7:06 [2] 0.83 km (8:33 / km) +75m 5:54 / km

Orienteering 42:45 [3] 5.58 km (7:40 / km) +250m 6:16 / km

vielposten- ol: 5km - 36 Posten: easy speed but had good control over my orienteering, satisfied and a good start into the trainingscamp:)
calves were feeling horrible:(

Running warm up/down (Cool down) 5:51 [2] 1.0 km (5:51 / km) +55m 4:35 / km

Stretching 10:00 [0]

Thursday May 6, 2010 #

Running warm up/down (Warm up) 11:35 [2] 2.41 km (4:48 / km) +20m 4:37 / km

Running race 14:05 [5] 4.25 km (3:19 / km) +15m 3:15 / km

businesslauf through graz! all the best styrian runners were starting, finished on 16th place! my calfs were killing me, but somehow I m still satisfied considering yesterdays race

Running warm up/down (Cool down) 7:04 [1] 0.97 km (7:16 / km) +10m 6:55 / km

Wednesday May 5, 2010 #

Running warm up/down (warm up) 18:00 [2] 3.4 km (5:18 / km) +40m 5:00 / km

Running race 17:00 [5] 5.0 km (3:24 / km)

5k test run in the rain! had to do tempo on my own, but still disappointed as I didnt manage to go below 17:00; already one tenth of a second faster and I would be soooooo happy!

Running 8:00 [1] 1.3 km (6:09 / km)

Physio 16:00 [1]

some strength!

Cycling (Ergo) 11:25 [1] 5.0 km (2:17 / km)

Stretching 10:00 [0]

Tuesday May 4, 2010 #

Orienteering (D1) 55:43 [3] 9.15 km (6:05 / km) +150m 5:38 / km

o training in st.peter! had a big miss already in the beginning despite going easy, afterwards felt ok and also running felt good!

Monday May 3, 2010 #

Physio 40:00 [1]

30min strength + 10min balance exercises

Orienteering 16:30 [2] 1.84 km (8:58 / km) +90m 7:12 / km

collecting controls from school training!!!

Sunday May 2, 2010 #

Running warm up/down (Warm up) 7:09 [2] 1.25 km (5:43 / km) +10m 5:30 / km

short warm up!

Orienteering 48:59 [2] 5.66 km (8:39 / km) +40m 8:22 / km

slow compass training, making a lot of mistakes:( need really to work on this!

Running warm up/down (cool down) 20:08 [2] 3.2 km (6:17 / km) +30m 6:01 / km

collecting controls!

Stretching 13:00 [0]

Saturday May 1, 2010 #

Cycling 23:20 [2] 9.85 km (2:22 / km) +20m 2:21 / km

to track!

Running (D1 Test) 8:48 [3] 2.0 km (4:24 / km)
ahr:155

well not the best test, but ok!

Running Drills 17:13 [3] 1.32 km (13:03 / km)

Running intervals 2:38 [5] 0.9 km (2:56 / km)

3x3x100 focusing on running style!
times: 21, 16, 17, 19, 17, 15, 20, 18, 15

Running 10:03 [4] 2.16 km (4:39 / km)

short fartlek style training barefoot on grass; longer ones fast, shorter easy! enjoyed this training:)

Running warm up/down 25:04 [1] 2.59 km (9:41 / km)

recoveries and cool down

Cycling 24:10 [2] 9.84 km (2:27 / km) +50m 2:24 / km

back home!!!

Orienteering long 1:34:24 [2] 10.32 km (9:09 / km) +400m 7:40 / km

long o training in arnfels with liis, doing some memorizing exercises, felt actually quite good:)

« Earlier | Later »