Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending Aug 31, 2010:

activity	#	time	miles		km		+m
Running	24	17:42:21	111.25	(9:33)	179.04	(5:56)	4005
Orienteering	9	12:19:47	64.06	(11:33)	103.09	(7:11)	3740
Physio	5	1:46:00
Stretching	5	1:24:00
Cycling	3	1:11:40	21.34	(3:21)	34.35	(2:05)
Running Drills	3	37:52	1.45		2.33
Total	28	35:01:40	198.1		318.81		7745
[1-5]	28	33:37:40

2:37

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Tuesday Aug 31, 2010 #

Running warm up/down 14:42 [2] 2.38 km (6:11 / km) +20m 5:56 / km

Orienteering 1:08:48 [3] 9.86 km (6:59 / km) +250m 6:12 / km

training in "les breleux"
really fast and pretty flat forest, made some stupid misses but also had some very strong controls where I felt confidence coming back:)

Running warm up/down (warm up) 7:34 [2] 1.37 km (5:31 / km)

Orienteering 14:14 [5] 3.27 km (4:21 / km) +80m 3:53 / km

sprint in neuchâtel:

solid sprint overall except of an 25sec parallel mistake which still annoys me:( twice I took the slower route choice

Running warm up/down (cool down) 13:18 [1] 2.23 km (5:58 / km) +50m 5:22 / km

collecting some controls!

Monday Aug 30, 2010 #

Running 10:49 [2] 1.73 km (6:15 / km) +60m 5:20 / km

running to start and back from finish

Orienteering 55:57 [3] 5.92 km (9:27 / km) +270m 7:42 / km

Vielposten-OL in "lamoura"
getting used to the terrain which requires a lot of focus and attention!
sloppy in the end...

Running warm up/down (warm up) 9:41 [2] 1.82 km (5:19 / km) +40m 4:48 / km

jog to start

Orienteering 1:12:00 [3] 9.0 km (8:00 / km) +350m 6:42 / km

o training in a really bad place:
tough to run through all the crap on the ground, green..;(
didnt enjoy at all,best choice was to take as much detour on paths as possible!

Running 9:08 [2] 1.79 km (5:06 / km) +25m 4:46 / km

jog home!

Sunday Aug 29, 2010 #

Running warm up/down (warm up) 12:31 [2] 2.11 km (5:56 / km) +40m 5:25 / km

Orienteering 1:09:29 [3] 10.23 km (6:48 / km) +300m 5:55 / km

regional competition in "le lieu" on a 20year old map! had some problems but also some very good passages, took it quite easy

Running warm up/down (cool down) 15:31 [2] 2.74 km (5:40 / km) +10m 5:34 / km

Running 14:16 [2] 2.4 km (5:57 / km) +30m 5:36 / km

jog to start and back from finish!

Orienteering 42:43 [2] 4.86 km (8:47 / km) +200m 7:17 / km

easy o training on a reduced map!

Saturday Aug 28, 2010 #

Running (warm up) 9:34 [2] 1.62 km (5:54 / km) +40m 5:15 / km

Orienteering 1:10:33 [3] 9.55 km (7:23 / km) +250m 6:32 / km

regional competition in "le lieu"
map a bit old, but was quite ok for the age! some smaller troubles

Friday Aug 27, 2010 #

Running (morning jog) 27:20 [2] 4.8 km (5:42 / km) +40m 5:28 / km

easy morning jog with robi through henndorf! travelling to switzerland today!

Thursday Aug 26, 2010 #

Running warm up/down 7:20 [2] 1.15 km (6:23 / km) +30m 5:38 / km

Orienteering 50:54 [4] 7.46 km (6:49 / km) +320m 5:37 / km

training day on kampstein:

"split time- o" where u have to try to have the best split on all odd controls and then the middle fast split on all even controls! pushed really hard on the fast legs but was still a bit wasted from euromeeting

Running warm up/down (cool down) 9:13 [1] 1.18 km (7:49 / km) +10m 7:30 / km

Running (warm up) 7:37 [2] 1.17 km (6:31 / km) +30m 5:46 / km

Orienteering 45:45 [5] 7.56 km (6:03 / km) +150m 5:30 / km

middle distance on kampstein! tried to push hard but legs were really heavy and killed me!

Wednesday Aug 25, 2010 #

Running 8:48 [1] 1.5 km (5:52 / km) +15m 5:35 / km

easy morning jog to pick up the car!

Running 53:07 [2] 8.49 km (6:15 / km) +310m 5:17 / km

easy cruise with robi through home forest! left achilles stilll hurts a bit:(

Tuesday Aug 24, 2010 #

Physio 38:00 [1]

strength!

Cycling (Ergo) 33:00 [2] 16.5 km (2:00 / km)

easy day!

Stretching 12:00 [0]

Monday Aug 23, 2010 #

Cycling (Ergo) 25:00 [1] 11.54 km (2:10 / km)
(rest day)

getting rid off stiff legs!

Sunday Aug 22, 2010 #

Running warm up/down (warmup) 18:36 [2] 2.99 km (6:13 / km) +50m 5:44 / km

Orienteering 1:51:38 [5] 17.01 km (6:34 / km) +800m 5:19 / km

euromeeting_long distance

didnt have a good start, missed #2 a bit and then a big boom on #3;got caught by gaute pretty early. But surprisingly,I could hold his pace till the end:) suffered really bad after the map exchange but glad with the time being back to the winner who did 93min

Saturday Aug 21, 2010 #

Running warm up/down (warm up) 12:32 [2] 2.1 km (5:58 / km) +20m 5:42 / km

Orienteering 47:08 [5] 7.69 km (6:08 / km) +250m 5:16 / km

euromeeting_relay

started as 2nd runner and bindi did a great job on the start leg,so I could go out with chromy and leanderson. start was ok, 1min miss in the middle but on the last bit of the course I was still together with leanderson. to the last difficult control in the green, I totally screwed the race by a 4min mistake. Should have taken the safe choice on the path but I was too aggressive and headless. Henrik did a great job on the last leg,securing us 6th place:)

Friday Aug 20, 2010 #

Event: Euromeeting

Running (warm up) 29:51 [2] 4.24 km (7:02 / km) +80m 6:26 / km

including some o-ing on the model map! felt good

Orienteering 49:32 [5] 6.6 km (7:30 / km) +270m 6:14 / km

euromeeting_middle distance

what a tough course, had a solid start but lost focus a bit as the race went on and wasnt that precise. thats why I had some misses in the end. 29th place-8min back on the winner with around 8min of mistake...

Running (cool down) 8:31 [1] 1.26 km (6:46 / km)

Thursday Aug 19, 2010 #

Orienteering 41:06 [3] 4.08 km (10:04 / km) +250m 7:43 / km

model event- taking it easy!

Wednesday Aug 18, 2010 #

Running 21:18 [2] 4.06 km (5:15 / km) +50m 4:57 / km

morning jog!

Tuesday Aug 17, 2010 #

Running 20:15 [1] 3.42 km (5:55 / km) +50m 5:31 / km

slow morning jog!

Running warm up/down 25:28 [2] 3.83 km (6:39 / km)

wup- recoveries- cd

Running Drills 10:13 [3] 1.13 km (9:02 / km)

Running intervals 3:06 [5] 1.2 km (2:35 / km)

12x100m fast with 100m easy on track
times:
18, 16, 15, 15, 16, 15, 16, 15, 15, 15, 15, 15,

Monday Aug 16, 2010 #

Running 40:49 [2] 7.14 km (5:43 / km) +150m 5:10 / km

easy jog to stretch legs!

Sunday Aug 15, 2010 #

Running 24:28 [1] 3.75 km (6:31 / km) +80m 5:54 / km

slow, slow morning jog as there is a race in the afternoon!

Running warm up/down (wup) 22:35 [2] 4.34 km (5:12 / km)

Running race 9:52 [5] 3.0 km (3:17 / km)

3k track race- ran the b final and was leading all the time and being pacemaker for janet; felt really tired and got sprinted out in the last lap! but also didnt push too hard in the end...

Running (cd) 5:17 [1] 0.73 km (7:14 / km)

Saturday Aug 14, 2010 #

Running 52:29 [2] 8.58 km (6:07 / km) +200m 5:29 / km

easier jog with janet!

Friday Aug 13, 2010 #

Running warm up/down (wup) 10:50 [1] 1.75 km (6:11 / km) +30m 5:42 / km

Running 27:49 [5] 6.78 km (4:06 / km) +180m 3:37 / km

cross challenge- was the only one in front, so quite hard to push alone; but satisfied- missed course record by 7 sec...

Running warm up/down (cd) 10:36 [2] 1.73 km (6:08 / km) +30m 5:38 / km

Cycling warm up/down (Cool down_Ergo) 13:40 [1] 6.31 km (2:10 / km)

Thursday Aug 5, 2010 #

Running 34:45 [1] 5.55 km (6:16 / km) +95m 5:46 / km

morning jog, feeling tired

Physio 10:00 [1]

Wednesday Aug 4, 2010 #

Running 1:30:52 [3] 13.91 km (6:32 / km) +600m 5:22 / km

morning mountain run, awesome view:)

Physio (core) 16:00 [1]

Running 12:16 [2] 2.13 km (5:46 / km) +10m 5:38 / km

very, very easy to stretch legs

Stretching 18:00 [0]

Tuesday Aug 3, 2010 #

Running 23:37 [1] 3.75 km (6:18 / km) +75m 5:44 / km

very easy in the morning, feeling actually quite bad

Running warm up/down 33:23 [2] 4.89 km (6:50 / km) +30m 6:37 / km

Running intervals (speedwork) 10:00 [5] 3.2 km (3:07 / km) +15m 3:03 / km

10*1min fast with 1min easy recovery around the lake

Stretching 20:00 [0]

Monday Aug 2, 2010 #

Running 32:08 [2] 5.58 km (5:46 / km) +95m 5:18 / km

morning jog with the group

Physio 10:00 [1]

Running warm up/down (wup) 9:57 [1] 1.39 km (7:09 / km) +15m 6:48 / km

Running Drills 20:39 [3] 1.2 km (17:12 / km)

incl strength exercises

Running 46:35 [3] 6.62 km (7:02 / km) +460m 5:13 / km

with andi, Samoei and Yiego up Kornock, easy downhill

Stretching 16:00 [0]

Sunday Aug 1, 2010 #

Running 48:11 [3] 8.68 km (5:33 / km) +200m 4:59 / km

morning jog with janet, pushing a bit on the uphills