Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending Jul 31, 2011:

activity	#	time	miles		km		+m
Orienteering	15	15:29:50	80.68	(11:32)	129.84	(7:10)	4770
Running	21	13:24:39	85.87	(9:22)	138.19	(5:49)	3360
Cycling	5	9:29:22	153.06	(3:43)	246.32	(2:19)	540
Soccer	4	2:10:00
Stretching	9	1:36:00
Physio	3	1:28:00
Tennis	1	45:00
XC Skiing	1	25:00
Strength	1	24:00
Running Drills	1	7:45	0.51	(15:13)	0.82	(9:27)
Total	25	45:19:36	320.11		515.17		8670
[1-5]	25	43:18:36

4:57

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Sunday Jul 31, 2011 #

Running warm up/down (wup) 10:23 [1] 1.63 km (6:22 / km) +15m 6:05 / km

sluggish feeling

Running race 58:46 [5] 9.89 km (5:57 / km) +930m 4:03 / km

styrian mountain running chamos (rettenegg- up to stuhleck)

first 2k basically flat and I felt so tired and bad there, so had a really easy start- then I got in some running mood but legs were heavy all throughout- tried to go hard on the steep section at km8 but suffered therefore till the end- overall 20th place (sandro some seconds faster than me- the gap he opened on the flat stayed all way the same...)
nice experience though:)

Orienteering 42:28 [2] 5.56 km (7:38 / km) +170m 6:38 / km

easy map jog on a 22- year old map on the way home- and I love that forest- perfect for a long distance:)

Stretching 10:00 [0]

Saturday Jul 30, 2011 #

Tennis 45:00 [1]

Running 13:33 [3] 2.87 km (4:43 / km) +90m 4:05 / km
ahr:153 max:166

pre race evening jog

Stretching 12:00 [0]

Friday Jul 29, 2011 #

Running warm up/down 1:01:27 [2] 8.9 km (6:54 / km) +100m 6:32 / km

wup- recoveries-cd

Running Drills 7:45 [3] 0.82 km (9:27 / km)

Running intervals 4:13 [5] 1.6 km (2:38 / km)
max:195

short but sharp interval session with sandro

8x200m (planned: 34sec) with 90sec (=200m jogging) break

actual times: 32, 33, 33, 33, 31, 32, 32, 27
didnt feel too bad overall but muscles are really sore now-
sunday I ll probably compete in a mountain race- so easy now

Cycling 1:28:53 [1] 36.13 km (2:28 / km) +60m 2:26 / km
ahr:107 max:129

easy evening cycle along mur

Thursday Jul 28, 2011 #

Physio (core) 41:00 [1]

longer core session

Running 1:30:31 [2] 17.6 km (5:09 / km) +100m 5:00 / km
ahr:137 max:157

supposed to be a short easy jog with klaus along mur, but continued a bit and back via leechwald- muscles are sore

Stretching 12:00 [0]

Wednesday Jul 27, 2011 #

Cycling long 4:29:26 [2] 113.22 km (2:23 / km) +180m 2:22 / km
ahr:117 max:161

long cycling tour
along mur to spielfeld and back- easy on the way out, pushing a bit on the way back- tired....

Running 17:54 [2] 3.37 km (5:19 / km) +40m 5:01 / km
ahr:145

easy evening jog, so the legs dont forget how to run

Stretching 10:00 [0]

Tuesday Jul 26, 2011 #

Cycling long 2:40:16 [2] 66.97 km (2:24 / km) +300m 2:20 / km
ahr:120 max:161

wanted to go towards schöckl but it was looking pretty dark there, so turned at altes fassl and went down mur (almost to wildon) then back

after 1:40 I felt really tired and hr was getting higher

Running (D1) 1:00:59 [3] 12.88 km (4:44 / km) +220m 4:22 / km
ahr:164 max:172

d1 evening run roseggerweg up and down!
high hr throughout the whole training but breathing and legs were working properly

Stretching 12:00 [0]

Monday Jul 25, 2011 #

Physio (core) 33:00 [1]

Strength 24:00 [3]

back to basics again
2 sets by 45sec

Stretching 10:00 [0]

Sunday Jul 24, 2011 #

Note
(rest day)

rested all the week as antibiotics were making me tired. next week I ll start again with some build up- a lot of endurance training the next weeks

Friday Jul 22, 2011 #

Running warm up/down (wup) 14:00 [1] 2.1 km (6:40 / km) +70m 5:43 / km

Orienteering 56:43 [3] 7.0 km (8:06 / km) +375m 6:23 / km

1 st stage of oo cup

as I can t power out my body so much, I decided to cruise around the course and focusing on the navigation part. made all in all maybe 30-40sec of hesitations

now- home and rest:)

Thursday Jul 21, 2011 #

Orienteering 50:40 [2] 5.26 km (9:38 / km) +200m 8:06 / km

slow o training in krajna vas- body is not feeling good, so shadowed martina and ran the last controls on my own a bit faster

Orienteering 48:34 [3] 5.5 km (8:50 / km) +240m 7:15 / km

relay training in novi svet- plan was to take it easy and focus on myself- took independent route choices and had a good start- but then a huge mistake- still came back as 4th

Wednesday Jul 20, 2011 #

Soccer 25:00 [1]

last 2 days I felt crap and I m taking anitbiotics right now, bit of soccer in slovenia

Monday Jul 18, 2011 #

Orienteering 49:00 [3] 7.0 km (7:00 / km) +375m 5:31 / km

o training in graz haidegg- had to go quite fast in the beginning to check if all controls where still here! knowing the terrain and map by heart already

Running 3:30 [1] 0.6 km (5:50 / km)

XC Skiing 25:00 [0]

trying to go roller skying- not my sport....

Physio (core) 14:00 [1]

some core with tobi

Sunday Jul 17, 2011 #

Note
(rest day)

Saturday Jul 16, 2011 #

Running warm up/down (wup) 13:00 [1] 2.0 km (6:30 / km) +60m 5:39 / km

Orienteering 1:14:36 [4] 11.0 km (6:47 / km) +450m 5:38 / km

last day of 6 days- chasing start (long on witzelsberg)

tried to run aggressively in the beginning, but missed first 2 controls- no power left- so took it quite easy- 5th overall

Running long 1:28:58 [2] 14.0 km (6:21 / km) +630m 5:11 / km
ahr:126 max:146

long easy training in the afternoon with tobi and simmi!

Soccer 30:00 [3]

Friday Jul 15, 2011 #

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

Orienteering 49:57 [4] 8.3 km (6:01 / km) +260m 5:12 / km

5th day of 6 days (middle in bad fischau)

bad start with some misses, then good flow, but totally screwed it in the end, loosing almost 5min- pissed...

Running 1:22:24 [1] 12.35 km (6:40 / km) +550m 5:27 / km
ahr:124 max:144

long easy training with tobi

Thursday Jul 14, 2011 #

Running warm up/down (wup) 26:00 [2] 4.5 km (5:47 / km) +160m 4:54 / km

Orienteering 1:09:43 [5] 9.5 km (7:20 / km) +500m 5:49 / km

4th day of 6days (long on grimmenstein)

physically really dead, so had time to focus on the map:) in the end some stupid misses (3:30min), bit dehydrated....

Running (cd) 7:00 [1] 1.0 km (7:00 / km)

Cycling (Ergo) 30:00 [1] 18.0 km (1:40 / km)
ahr:107 max:116

Stretching 10:00 [0]

Wednesday Jul 13, 2011 #

Soccer 45:00 [3]
(rest day)

Tuesday Jul 12, 2011 #

Running warm up/down (wup) 13:00 [2] 2.6 km (5:00 / km)

Orienteering 40:30 [5] 8.0 km (5:04 / km) +30m 4:58 / km

3 rd day of 6 days (middle in wr. neustadt tüpl)

speed was way too low, one bigger miss where I ddint understand the map (2:30min), otherwise ok!

Running (cd) 13:00 [1] 2.2 km (5:55 / km)

Orienteering 49:20 [2] 4.82 km (10:14 / km) +200m 8:29 / km
ahr:133 max:152

easy o training in the afternoon on "hohe wand" with reduced map- okay but sometimes insecure with the use of my compass- should orienteer more straight-forward

Soccer 30:00 [3]

Austria vs Finland = 14:4:)

Monday Jul 11, 2011 #

Running (wup) 20:00 [1] 3.2 km (6:15 / km) +80m 5:33 / km

Orienteering 1:14:26 [4] 10.5 km (7:05 / km) +500m 5:44 / km

2 nd day of 6 days (long on st.corona)

pretty headless start and after some 5min mistakes, I made the best out of it and fnished safe. Running felt really bad, so couldnt push at all on the uphills
7 min down to first- 3 rd place

Running (cd) 7:00 [1] 0.8 km (8:45 / km) +30m 7:22 / km

Running 10:01 [1] 1.6 km (6:16 / km) +40m 5:34 / km
ahr:116 max:138

Cycling (Ergo) 20:47 [1] 12.0 km (1:44 / km)
ahr:103 max:111

Sunday Jul 10, 2011 #

Event: 6 Days of Austria

Running (wup) 11:00 [2] 1.8 km (6:07 / km) +50m 5:22 / km

Orienteering 44:05 [5] 6.5 km (6:47 / km) +340m 5:23 / km

6 days of austria- 1st day (middle in aspang)

steeep as hell and pretty easy first part- tried to push hard, but reached my limit pretty quick- after the map scale change I couldnt get a real flow- some misses (total 2min)- 3rd place

Running (cd) 9:00 [1] 1.2 km (7:30 / km)

Stretching 10:00 [0]

Saturday Jul 9, 2011 #

Note
(rest day)

almost no sleep, travelling, waiting, travelling.....
tired

Friday Jul 8, 2011 #

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

Orienteering 25:00 [4] 3.8 km (6:35 / km) +90m 5:53 / km

euromeeting chasing start

late starting time due to my disq in sprint:
awesome terrain in the beginning part, taking it slowly but a bit sloppy- after leaving #6, hurt my left achilles and running was painful- so stopped- walking was ok....

Thursday Jul 7, 2011 #

Running warm up/down (wup) 13:00 [2] 2.2 km (5:55 / km)

Orienteering 48:28 [5] 8.0 km (6:04 / km) +250m 5:14 / km

euromeeting middle

quite a good and solid start- but totally screwed up the long leg to #7, took direction bad, got confused and then chose to go allway round (costing about 3min and a lot of power)- then quite fine- speed and power is lacking

Orienteering 34:00 [2] 4.6 km (7:23 / km) +150m 6:21 / km

short o training in WOC 2013 area in vuokatti- cool, fast terrain:)

Wednesday Jul 6, 2011 #

Running 31:47 [2] 5.7 km (5:35 / km) +50m 5:21 / km
ahr:128 max:152

easy evening jog with sandro along the cross country tracks- legs still quite stiff

Tuesday Jul 5, 2011 #

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

Orienteering 1:49:59 [5] 15.0 km (7:20 / km) +450m 6:23 / km

euromeeting long- mass start

really high pace on the first round, had to let go on the leading pack at about 2km and settled then for a good pace where I could navigate ok. Some hesitations and not so good route choice executions but no big miss the whole way. on the 4th round I got really tired and struggled and I had cramps all over my legs. 23min down on tsvetkov, all in all speed and strength in such a terrain is missing- technically wise I am satisfied

ran with gps (http://www.tulospalvelu.fi/gps/20110705kainuuH21/)

Monday Jul 4, 2011 #

Running 15:24 [1] 2.8 km (5:30 / km) +10m 5:24 / km
ahr:117 max:154

morning jog with 3 strides

Running warm up/down (wup) 13:00 [2] 2.7 km (4:49 / km)

Orienteering 14:06 [5] 3.5 km (4:02 / km) +30m 3:52 / km

euromeeting sprint

nice, challenging sprint course, had some small wobbles and route choice mistakes! but never made it to #17 as it was on the straight line from 16 to 18. So DISQ but a lot of runners overran this control...
physically i was feeling better than previous days

Running warm up/down (cd) 23:59 [1] 3.8 km (6:19 / km)

Stretching 10:00 [0]

Sunday Jul 3, 2011 #

Event: Kainuu O Week / Euromeeting

Running (wup) 10:39 [2] 1.8 km (5:55 / km) +50m 5:12 / km
ahr:131

Orienteering 48:15 [3] 6.0 km (8:03 / km) +160m 7:06 / km
ahr:151

as training ran an open course of the first day of kainuu week! still feeling not good, slow and a bit sickish:(
also made a huge mistake, didnt focus too much- at least in the end I had a flow

Saturday Jul 2, 2011 #

Running 19:11 [1] 3.0 km (6:24 / km) +15m 6:14 / km
ahr:113 max:130

easy jogging after whole day travelling! feeling like shit...

Friday Jul 1, 2011 #

Note

no proper training last days and today-

too much studying and working- no time for proper sleep nor proper nutrition
but done by now:)

tomorrow off to finland and next 3 weeks I ll purely focus on orienteering and relaxing inbetween

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