Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending Mar 31, 2011:

activity	#	time	miles		km		+m
Running	24	17:34:37	109.9		176.87		2340
Orienteering	11	13:29:40	79.28	(10:13)	127.59	(6:21)	3142
Cycling	5	7:32:14	135.47	(3:20)	218.02	(2:04)
Physio	11	5:43:00
Soccer	2	2:00:00
Stretching	8	1:33:00
Swimming	1	1:00:00
Running Drills	3	56:14	2.81	(20:01)	4.52	(12:26)
Strength	1	20:30
Total	28	50:09:15	327.46		527.0		5482
[1-5]	28	48:36:15

3:45

0:00

» now

Thursday Mar 31, 2011 #

Physio (core) 40:00 [1]

Cycling (Ergo) 15:00 [1] 7.2 km (2:05 / km)

Running 50:07 [2] 8.34 km (6:01 / km) +100m 5:40 / km

and I m NOT fit yet- couldnt do the planned track training- stopped after 600m....

Wednesday Mar 30, 2011 #

Running warm up/down 49:29 [2] 7.34 km (6:44 / km) +70m 6:26 / km

wup- recoveries- longer cd

Running intervals 20:00 [5] 5.44 km (3:41 / km) +150m 3:14 / km
max:186

did pyramid ints on roseggerweg uphill
1/2/3/4/4/3/2/1 with half recovery
tired in the end but nice weather to be out running:)

Stretching 12:00 [0]

Tuesday Mar 29, 2011 #

Running long 1:48:22 [2] 18.15 km (5:58 / km) +660m 5:03 / km

just wanted to check how my leg was doing, but then realized that I had so much negative self talk and so I said to myself- I ll finish my run only when I think positive again:)

Stretching 12:00 [0]

Monday Mar 28, 2011 #

Physio (core) 45:00 [1]

Cycling (Ergo) 30:00 [1] 14.4 km (2:05 / km)

Stretching 15:00 [0]

Sunday Mar 27, 2011 #

Running (wup) 14:56 [2] 2.72 km (5:29 / km)

Orienteering 1:31:04 [4] 19.03 km (4:47 / km) +120m 4:38 / km

CESOM long

not pushing it to the limit, had also some mistakes
not satisfying- but some passages where really good and I felt secure and in control

Note

I realized that I have problems competing when body is hurting/ injured!
Obviously physically I cant go on to my limits as I want to- but the big difference and I never thought about it is the mental approach/ execution during the race: having worries throughout the race bothers my concentration on map and o- technique.....

dont know if it was a wise decision to compete this weekend, but I had fun and leg is feeling a bit better!

Saturday Mar 26, 2011 #

Running warm up/down (wup) 13:00 [2] 2.5 km (5:12 / km)

Orienteering 39:35 [4] 8.47 km (4:40 / km) +50m 4:32 / km

CESOM middle

had a bad start, didnt get into the race and finally screwed it totally up at #6, worried to much about my leg!

Running warm up/down (cd) 15:00 [1] 2.2 km (6:49 / km)

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

Orienteering 18:06 [5] 4.69 km (3:52 / km) +32m 3:44 / km

CESOM Sprint

15sec miss to #1 and a huge boom when leaving #5- speed is also not the best- leg felt horrible after running on concrete....

Running warm up/down (cd) 10:00 [1] 1.6 km (6:15 / km)

Stretching 10:00 [0]

Friday Mar 25, 2011 #

Running 10:00 [2] 1.88 km (5:20 / km)

easy running testing the leg; not the best feeling though but was already worse...

Wednesday Mar 23, 2011 #

Note
(injured)

C • was 1

Tuesday Mar 22, 2011 #

Physio (core) 37:00 [1]

Running 30:21 [3] 6.2 km (4:54 / km)

"fartlek" training with the soccer players- running feels better with the leg:)

Running 12:00 [1] 2.0 km (6:00 / km)

Monday Mar 21, 2011 #

Physio (core) 30:00 [1]

added some pilates stuff to the usual routine- getting stronger:)

Running 15:50 [2] 2.85 km (5:33 / km) +80m 4:52 / km

easy jogging after strength, also checking how the left leg is working--- no comment

Cycling long (loooooong_Ergo) 3:00:02 [2] 86.42 km (2:05 / km)

mentally toughest session ever- wanted to try if I could stay on the ergo for that long. Also no TV, just STS and Eros Ramazotti kept me awake:)

Sunday Mar 20, 2011 #

Running 42:22 [2] 8.27 km (5:07 / km) +50m 4:58 / km
ahr:141

f***, wanted to do ints but my left thigh was hurting.... so I watched klaus doing his ints- pissed.......

Physio (core) 12:00 [1]

in the sun on the track!

Running warm up/down 4:23 [2] 0.7 km (6:16 / km) +15m 5:39 / km

Orienteering (D1) 1:18:00 [3] 12.45 km (6:16 / km) +110m 6:00 / km
ahr:155

compass training in karwald
4 controls on a 10.5k course- had a pretty good flow and felt secure in my orienteering even though map was quite old! But.... on the way to the finish (a longer distance) I didnt check properly and got off direction quite bad! realized there that concentration was going away... but I ll keep the positive things of the the training in mind:)

Stretching 10:00 [0]

Saturday Mar 19, 2011 #

Running warm up/down (wup) 15:51 [2] 2.75 km (5:46 / km) +30m 5:28 / km

Orienteering 49:42 [5] 8.26 km (6:01 / km) +250m 5:14 / km

1.STOLV Cup in St.Johann/ Haide

I dont know what was going on today, during the run I felt alright. Technically some misses, but nothing pretty time- loosing and in the finish the time difference was way to big. Maybe I didnt push too hard....

Running warm up/down (cd) 6:48 [1] 1.06 km (6:25 / km) +15m 5:59 / km

Physio (core) 20:00 [1]

Cycling long (Ergo) 1:30:01 [2] 45.01 km (2:00 / km)
ahr:115 max:130

evening session, so I m having at least one longer session this week!

Stretching 12:00 [0]

Friday Mar 18, 2011 #

Physio (core) 50:00 [1]

25min pilates + 25 usual core stuff

Stretching 10:00 [0]

Thursday Mar 17, 2011 #

Note
(rest day)

had a sore throat in the morning, needed a bit of rest!

Wednesday Mar 16, 2011 #

Running 14:44 [2] 2.8 km (5:16 / km)

jog to soccer!

Soccer 1:10:00 [3]

indoor soccer, played longer than last time but not always full effort

Tuesday Mar 15, 2011 #

Running warm up/down 21:04 [2] 4.29 km (4:55 / km) +20m 4:48 / km

Physio 20:00 [1]

usi strength training in vienna!

Running Drills 25:00 [3] 2.0 km (12:30 / km)

drills and lots of jumps!

Monday Mar 14, 2011 #

Running 24:58 [3] 5.0 km (5:00 / km) +90m 4:35 / km
ahr:149

faster jog to steinhofgründe!

Orienteering 50:50 [3] 7.98 km (6:22 / km) +160m 5:47 / km
ahr:139 max:158

4 loops of about 2km "kompassblindflug"- feeling pretty accurate with the use of my compass

Running 21:43 [3] 5.19 km (4:11 / km) +10m 4:09 / km
ahr:146 max:160

faster jog back!

Sunday Mar 13, 2011 #

Running warm up/down (wup) 15:00 [2] 2.6 km (5:46 / km) +20m 5:33 / km

Orienteering (lipica open day2) 1:30:26 [5] 16.0 km (5:39 / km) +420m 5:00 / km

2nd day of lipica open- far better race than yesterday- had a solid start and caught my 2min man and then we basically finished the race together! hardly any misses, just some hesitations-maybe 2min in total- not sure about all route choices
had just some stomache problems when I wanted to raise the pace- so ran a steady pace but not pushing it all to the max....

Running warm up/down (cd) 11:00 [1] 2.0 km (5:30 / km)

easy cd in vienna!

Saturday Mar 12, 2011 #

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

Orienteering (lipica open day1) 47:52 [4] 6.0 km (7:59 / km) +250m 6:36 / km

what a demanding terrain! had some good leg times where I felt I had everything under control, but also some bad misses- fell and my left hand is badly swollen, hope it s nothing serious....

Running (cd) 12:00 [1] 1.8 km (6:40 / km)

Orienteering 1:04:00 [2] 7.0 km (9:09 / km) +260m 7:43 / km

partner training with patrizia in the same terrain from the morning, felt quite ok...

Friday Mar 11, 2011 #

Running 7:22 [2] 0.83 km (8:53 / km) +60m 6:31 / km

Orienteering 1:01:14 [3] 7.4 km (8:16 / km) +300m 6:53 / km
ahr:155

first o training in lipica region, had some really good legs alternating with 2 misses:(

Orienteering 1:16:35 [3] 10.9 km (7:02 / km) +350m 6:03 / km

o training in blatnice- cool terrain, godd visibility and quite good runnability:)

Thursday Mar 10, 2011 #

Swimming 1:00:00 [3]

Note
(rest day)

unfortunately no 2nd training today, quite busy day but looking forward to lipica already:)

Wednesday Mar 9, 2011 #

Running warm up/down 50:40 [2] 8.5 km (5:58 / km) +35m 5:50 / km

wup- recoveries- cd

Running Drills 17:56 [3] 1.7 km (10:33 / km)

Running intervals 5:00 [5] 2.0 km (2:30 / km)
max:183

did 50m on/ 50 off on the track for 4km- next week I ll increase the distance
good training and speed was not getting slower:)

Strength 20:30 [3]

working a bit on the machines!

Tuesday Mar 8, 2011 #

Cycling long (looooong_Ergo) 2:17:11 [1] 65.0 km (2:07 / km)
ahr:99 max:111

longest indoor session ever- watched inception- awesome movie but a bit complicated;)

Monday Mar 7, 2011 #

Running 9:57 [1] 1.9 km (5:14 / km) +5m 5:10 / km

morning jog to school to get the bike!

Running warm up/down 35:43 [2] 5.8 km (6:09 / km) +60m 5:51 / km

wup- recoveries- cd

Running intervals 16:00 [5] 4.06 km (3:56 / km) +140m 3:22 / km
max:179

pyramid ints on roseggerweg all uphill

did 1/2/3/4/3/2/1 with half recovery
felt horrible in the beginning but second half running got more efficient and fluently

Physio (core) 27:00 [1]

Sunday Mar 6, 2011 #

Running 1:10:00 [1]

organizing a competition today- so a lot of running while setting controls and collecting them- whole day out

next week I ll do more quality stuff:)

Saturday Mar 5, 2011 #

Running warm up/down 55:00 [2] 9.0 km (6:07 / km) +100m 5:47 / km

running to training, wup- recoveries- running to schlossberg- back home

Running Drills 13:18 [3] 0.82 km (16:13 / km)

Running intervals 2:48 [5] 1.05 km (2:40 / km)

2x3x100 and then 3x 150m

19,17,15,18,17,15,24,22,21
feeling pretty slow...

Orienteering 11:19 [5] 2.0 km (5:40 / km) +90m 4:37 / km

"Sprint Qualification" on rosenhain

quite tricky course, was feeling awful and lacking of speed
probably due to stress and less sleep last days- technically ok

Orienteering 20:00 [4] 3.0 km (6:40 / km) +90m 5:48 / km

"Sprint Final" on Schlossberg

took women s course- was hesitating a lot and making mistakes- bad race...

Running 25:00 [2] 4.5 km (5:33 / km)

wup- recoveries- cd

Orienteering intervals 28:28 [5] 4.5 km (6:20 / km) +200m 5:11 / km

o ints with the whole gang

had a good flow but speed and strength in uphill could be more!
actual times:

5:49, 7:29, 5:34, 11:36

C • What 3