Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending Oct 31, 2010:

activity # timemileskm+m
  Running26 16:36:23 112.44(8:52) 180.95(5:30) 2040
  Orienteering13 8:42:26 49.19(10:37) 79.17(6:36) 2580
  Physio7 3:38:30
  Stretching11 2:41:00
  Cycling3 1:30:00 24.57(3:40) 39.55(2:17)
  Running Drills2 23:21 0.93(25:03) 1.5(15:34)
  Strength1 23:20
  Total28 33:55:00 187.14 301.17 4620
  [1-5]28 31:14:00

«»
2:18
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Oct 31, 2010 #

Note
(rest day)

travelling home!

Saturday Oct 30, 2010 #

Running 20:00 [2] 4.0 km (5:00 / km) +20m 4:53 / km

feel good morning jog in bejing, last day here

Stretching 20:00 [0]

Friday Oct 29, 2010 #

Running 30:00 [2] 5.5 km (5:27 / km)

sightseeing jog with stepan through "himmelspark", nice day

Thursday Oct 28, 2010 #

Note
(rest day)

Wednesday Oct 27, 2010 #

Running warm up/down (wup) 15:00 [2] 2.8 km (5:21 / km) +40m 5:00 / km

Orienteering 17:06 [5] 3.5 km (4:53 / km) +130m 4:07 / km

last pwt race: sprint in königspalast

awesome area to race and had a good, solid start but a very bad middle passage with a lot of bad route choices; had no real mistake towards a control though...
physically it felt very tough

want to race again on that map:)

Running (cd) 15:00 [1] 2.2 km (6:49 / km) +50m 6:07 / km

with emiliano through the park to make some pictures:)

Tuesday Oct 26, 2010 #

Running 18:00 [2] 3.3 km (5:27 / km)

morning jog through university

Orienteering 4:06 [3] 1.0 km (4:06 / km)

o show in olympic park; we were not supposed to race there, but coming there, they told us that we should race! so we had a fun race in our jeans and walking shoes:) big fun though

Monday Oct 25, 2010 #

Running warm up/down (wup) 18:00 [2] 3.0 km (6:00 / km) +70m 5:22 / km

Orienteering 41:00 [5] 6.5 km (6:18 / km) +250m 5:17 / km

middle champs in begong forest park, 2h outside of bejing!
interesting terrain, never raced in such kind of "forest", had a very bad start, but then it got better, even though I had a bigger miss in the middle part costing me 1:30min.....
interesting experience

Running (cd) 10:00 [1] 1.5 km (6:40 / km)

what else.... taking some pictures of course:)

Sunday Oct 24, 2010 #

Running 41:45 [2] 7.0 km (5:58 / km) +200m 5:13 / km

run on the GREAT WALL:) so awesome even though weather was crap; with tuomas and scott... probably the best or second best place (after a longjog on miami beach) where I did a running session:)

Saturday Oct 23, 2010 #

Running warm up/down 30:00 [2] 5.5 km (5:27 / km)

Orienteering 18:45 [5] 4.5 km (4:10 / km) +50m 3:57 / km

aahhhh, pissed about my race! missed #2 and #13 each a minute, and physically I felt bad! so angry about myself, especially because it was an pretty easy course.....

Running 15:26 [2] 2.5 km (6:10 / km)

easy jog in the evening, sorting out my mind about the bad race!

Stretching 10:00 [0]

Friday Oct 22, 2010 #

Orienteering 27:00 [3] 5.0 km (5:24 / km) +50m 5:09 / km

model event in olympic park! nice area to race:)

Stretching 15:00 [0]

Thursday Oct 21, 2010 #

Physio 22:00 [1]

Running 54:26 [2] 9.16 km (5:57 / km) +30m 5:51 / km

jog with map in the park

Orienteering 7:23 [5] 1.63 km (4:32 / km) +50m 3:56 / km

2 sprint- o ints in the park to get some flow

3:03- 0,68km
4:20- 0,95km

Stretching 18:00 [0]

Wednesday Oct 20, 2010 #

Running warm up/down (wup- cd) 35:25 [2] 6.5 km (5:27 / km)

Running Drills 16:21 [3] 1.0 km (16:21 / km)

Running 1:10 [5] 0.5 km (2:20 / km)

50m fast- 50m easy with oystein and erik in indoor track! all in all just for 1km as I didnt feel so good!

Stretching 15:00 [0]

Tuesday Oct 19, 2010 #

Running 49:44 [2] 9.45 km (5:16 / km)

easy jogging with oystein in bejing after my flight. checking surroundings of our hotel

Stretching 10:00 [0]

Monday Oct 18, 2010 #

Running 40:00 [3] 8.89 km (4:30 / km)

into stadtpark, setting controls and back home!

off to china now:)
C • china 1

Sunday Oct 17, 2010 #

Running warm up/down 13:00 [2] 2.0 km (6:30 / km) +70m 5:32 / km

felt pretty rusty and bad...

Orienteering 1:26:56 [5] 15.0 km (5:48 / km) +550m 4:54 / km

last austrian cup race

had an okayish start but physically I felt horrible and I had a sharp pain in my achilles the first 20min, but it loosened up afterwards and after screwing on routechoice, I had an okayish rest of the race! afterwards physically I felt ok, just some smaller misses...- 6:30min down on klaus

Cycling (Ergo) 20:00 [1] 8.89 km (2:15 / km)

evening cool down cycle!

Stretching 18:00 [0]

Saturday Oct 16, 2010 #

Running (morning jog) 11:15 [1] 2.0 km (5:38 / km) +10m 5:29 / km

easy to stretch the legs in the morning! feeling crap....

Running warm up/down 25:00 [2] 3.8 km (6:35 / km) +60m 6:06 / km

wup-cd

Orienteering 1:02:48 [5] 10.0 km (6:17 / km) +450m 5:08 / km

austrian night champs!

got 8th overall, and 8min down on kerschi; still not secure I was hoping for and as warti caught me halfway round, we could pick up the speed a bit and where running some really good splits.

Thursday Oct 14, 2010 #

Running warm up/down 18:00 [2] 3.0 km (6:00 / km) +30m 5:43 / km

Orienteering 45:00 [3] 4.0 km (11:15 / km) +200m 9:00 / km

last night o training

corridor o with some blanks, technically very demanding, had some misses where I wasnt that precise or I couldnt see the flag! in the end, I actually had a good flow

Wednesday Oct 13, 2010 #

Stretching (morning stretch) 15:00 [0]

Physio 42:00 [1]

longer strength session!

Running 1:08:25 [2] 8.5 km (8:03 / km) +100m 7:36 / km

wup-recoveries-cd

Running Drills 7:00 [3] 0.5 km (14:00 / km)

Running intervals 4:58 [5] 1.8 km (2:46 / km)

speed track training
we did 3*500 hard/1min recovery/100m fast
series break between 5-6min

times:
87, 13.5
86, 13.5
85, 13

ran them with robi, 500s felt tough after 350m...

Tuesday Oct 12, 2010 #

Physio 29:30 [1]

some strength!

Running warm up/down 42:05 [2] 7.2 km (5:51 / km) +90m 5:30 / km

wup- recoveries-cd

Running intervals 5:10 [5] 2.0 km (2:35 / km)

did 50m hard/ 50easy for 4k on track, so 40 reps in total! tough in the end!

Orienteering 52:00 [3] 6.5 km (8:00 / km) +280m 6:35 / km

night o training in graz haidegg! collected the controls, and it was the first training where I felt secure and having everything under control! just in the end my lamp was going nuts, out, on, out, on....

Stretching 10:00 [0]

Monday Oct 11, 2010 #

Running 55:00 [2] 8.0 km (6:53 / km) +250m 5:57 / km

school training! setting controls, shadowing and collecting controls!

Cycling warm up/down (Ergo) 25:00 [2] 10.35 km (2:25 / km)

Cycling intervals (Ergo) 5:00 [5] 3.06 km (1:38 / km)

just did 5*1min hard/ 1min easy!

Sunday Oct 10, 2010 #

Running 48:32 [2] 8.86 km (5:29 / km) +40m 5:21 / km
ahr:138

running into city and watching marathon! felt like an old fat man, cuz my body didnt want to move at all and felt rusty!

Saturday Oct 9, 2010 #

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

Orienteering 1:00:25 [4] 9.0 km (6:43 / km) +20m 6:38 / km

oh my god what an embarrassing night o! first had problems with my lamp, then I made mistakes over mistakes (around 18min totally); what a crappy race.....

Friday Oct 8, 2010 #

Running 39:27 [2] 7.26 km (5:26 / km) +100m 5:05 / km

wup- recoveries- cd

Running tempo (D2) 10:00 [4] 2.67 km (3:45 / km) +20m 3:37 / km
ahr:173

did 10min tempo run and then 6*1min hard with 1min recovery

Running intervals 6:00 [5] 1.94 km (3:06 / km) +10m 3:01 / km
max:189

311m, 329m, 323m, 315m, 332m, 354m
felt ok considering my lack of sleep in the last days! but now, exams are over:)

Thursday Oct 7, 2010 #

Physio 36:00 [1]

some strength!

Running 18:38 [3] 3.67 km (5:05 / km) +140m 4:16 / km
ahr:154

fast jog to training!

Orienteering 54:57 [3] 6.04 km (9:06 / km) +300m 7:17 / km
ahr:159

night corridor o! had a big boom and got off direction pretty badly, some other misses but also some good parts:)

Running 16:17 [3] 3.6 km (4:31 / km) +25m 4:22 / km
ahr:154

faster jog home!

Wednesday Oct 6, 2010 #

Running warm up/down 39:51 [2] 7.52 km (5:18 / km) +75m 5:03 / km

fast warm up- recoveries- cd

Running (D1 Test) 8:26 [3] 2.0 km (4:13 / km)
ahr:157

usual endurance test run: satisfied with the time considering my stressful week...

Running intervals 2:30 [5] 1.0 km (2:30 / km)

then did 50m hard/ 50m easy for 2k, so 20 reps! had not more time so kept it short!

Tuesday Oct 5, 2010 #

Running warm up/down 38:19 [2] 7.38 km (5:12 / km) +120m 4:48 / km

wup- recoveries- cd

Running intervals 6:40 [5] 2.15 km (3:06 / km) +70m 2:40 / km

basically almost the same training than on saturday!
did 40sec hard/ 80sec easy (=10reps) , covered a bit more distance (4.31) in 20min
satisfied but my breathing is not the best; where is the nice weather???

Orienteering 45:00 [3] 6.5 km (6:55 / km) +250m 5:48 / km

night-o; picking up controls, a lot of work to do; not a good feeling and not confident at all...

Monday Oct 4, 2010 #

Running 30:00 [2] 4.5 km (6:40 / km) +150m 5:43 / km

setting controls for school training between my 2 exams today...

Physio 25:00 [1]

evening strength!

Cycling warm up/down (Ergo) 30:00 [2] 11.25 km (2:40 / km)

Cycling intervals 10:00 [5] 6.0 km (1:40 / km)

10*1min hard with 1min recovery, pushing hard but dead in the end! will have a good sleep today!

Sunday Oct 3, 2010 #

Running warm up/down 32:25 [2] 5.9 km (5:30 / km) +80m 5:09 / km

wup-recovery-cd

Running intervals 4:56 [5] 1.5 km (3:17 / km)

plan was actually to do 4x1500m on track but it was too cold for me, and maybe due to all of the studying I m not fully fit! thats why I stopped after the first rep....

Saturday Oct 2, 2010 #

Running warm up/down 39:53 [2] 6.6 km (6:03 / km) +120m 5:32 / km

warm up- recoveries- cool down

Running intervals 6:40 [5] 2.1 km (3:10 / km) +70m 2:43 / km

new interval session

20sec hard/ 40recovery- did it a bit more than 4k, all uphill along roseggerweg, so in total I got 20 reps in.
felt quite ok

Physio 30:00 [1]

strength!

Stretching 15:00 [0]

Friday Oct 1, 2010 #

Strength 23:20 [3]

2 sets by 50sec!

Physio 34:00 [1]

strength!
no more training today, was studying all day, but weekend will be intense:)

Stretching 15:00 [0]

« Earlier | Later »