Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending Aug 31, 2011:

activity	#	time	miles		km		+m
Running	26	22:49:35	157.5	(8:42)	253.47	(5:24)	4005
Orienteering	7	9:20:32	46.19	(12:08)	74.34	(7:32)	2409
Cycling	5	5:08:26	84.3	(3:40)	135.67	(2:16)	235
Physio	8	4:24:00
Stretching	14	2:20:00
Hiking	1	1:45:00	5.59	(18:47)	9.0	(11:40)	450
Soccer	1	55:00
Strength	1	24:00
Running Drills	2	20:28	1.22	(16:43)	1.97	(10:23)
Total	30	47:27:01	294.81		474.45		7099
[1-5]	30	45:07:01

3:17

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Wednesday Aug 31, 2011 #

Orienteering 1:01:25 [2] 8.25 km (7:27 / km) +123m 6:56 / km

kompass training on a reduced map- also some control areas where just white- sometimes a bit too less precise...

Orienteering 1:09:25 [3] 8.95 km (7:45 / km) +311m 6:36 / km

multi technique o

solid start, then a bit sloppy in some places

Tuesday Aug 30, 2011 #

Orienteering 1:23:09 [3] 11.5 km (7:14 / km) +500m 5:56 / km

route choice training, taking some routes to test which I wouldnt take in a competition

Running warm up/down 35:48 [2] 7.0 km (5:07 / km) +15m 5:04 / km

Running 18:00 [4] 5.18 km (3:28 / km) +20m 3:25 / km
max:181

did 6*3min with 1:30 break along the lake with robi
did them in 3:30min pace, so simulated my track training

felt alright:
distances:
866, 866, 856, 853, 852, 860

Running 7:30 [1] 0.4 km (18:45 / km)

Physio (core) 15:00 [1]

Monday Aug 29, 2011 #

Running 10:00 [2] 2.0 km (5:00 / km) +35m 4:36 / km

Orienteering 1:15:00 [3] 10.3 km (7:17 / km) +330m 6:17 / km

partner golf o with tobi k. on a partly reduced map

Running warm up/down 22:00 [1] 3.8 km (5:47 / km) +20m 5:38 / km

Orienteering 19:12 [5] 3.8 km (5:03 / km) +60m 4:41 / km

Sprint in Aarau

had a solid, fast start and then at #4 I didnt see the flag and it took me 1min to make sure that I was at the right place- such an idiot and from then on it was horrible- probably the trickiest sprint I ever ran- my head was too slow for the task

Sunday Aug 28, 2011 #

Running warm up/down (wup) 14:00 [2] 2.2 km (6:22 / km) +100m 5:11 / km

Orienteering 48:14 [4] 5.0 km (9:39 / km) +185m 8:08 / km

middle distance competition on foppa

really technically and hard to run in
I enjoyed this kind of stop and go orienteering, the WOC guys where a bit more used to this type of o,
made 2x 3min mistake
heli: 40:10, kerschi: 41min

Running 28:00 [2] 5.8 km (4:50 / km) +100m 4:27 / km

evening jog with erik and wolfi

Saturday Aug 27, 2011 #

Running warm up/down 13:27 [2] 2.47 km (5:26 / km) +70m 4:46 / km

Orienteering 1:07:26 [3] 8.02 km (8:24 / km) +310m 7:03 / km

long distance training in flims- didnt run the whole course as I was freezing so much- some really good passages but I also had some problems in the circle

Running warm up/down 24:00 [1] 4.0 km (6:00 / km) +60m 5:35 / km

Orienteering 26:40 [4] 4.5 km (5:56 / km) +150m 5:05 / km

mass start (prologue from swiss o week)

had a solid start and first lap where I found good control from active and passive orienteering- tried to attack for 3rd place in the end but made a parallel mistake and noticed it after 45sec, so I was a bit disappointed- but good to see that I can keep up with the guys

Stretching 10:00 [0]

Friday Aug 26, 2011 #

Running warm up/down (wup) 14:00 [2] 2.0 km (7:00 / km) +100m 5:36 / km

Orienteering 48:00 [3] 6.5 km (7:23 / km) +240m 6:14 / km

o training in fürstenwald
map scale change (from 1:4000 to 1:10000)- sloppy orienteering

Stretching 10:00 [0]

Thursday Aug 25, 2011 #

Running (spiro) 30:00 [3] 5.5 km (5:27 / km) +50m 5:13 / km
max:183

didn t max it out- just to reach my anaerobe level, stomache a bit better:)

C • results? :) 1

Wednesday Aug 24, 2011 #

Running 45:00 [1] 7.5 km (6:00 / km) +100m 5:38 / km

Tuesday Aug 23, 2011 #

Running 36:44 [2] 5.67 km (6:29 / km) +80m 6:03 / km

Running intervals 10:25 [4] 3.0 km (3:28 / km)

wanted to do the 1000s again, but my stomache was causing problems again, so I stopped after 3 reps,
3:28, 3:27, 3:30

Monday Aug 22, 2011 #

Cycling (Ergo) 33:30 [1] 16.08 km (2:05 / km)

whole day just trinking tea and almost nothing too eat, so stomache could recover- easy spin in the evening, legs felt light- so I really could have been better yesterday...

Stretching 10:00 [0]

Sunday Aug 21, 2011 #

Running warm up/down (wup) 10:18 [2] 1.8 km (5:43 / km)

Running race 39:32 [5] 10.55 km (3:45 / km) +20m 3:43 / km

actual race- 1/4 marathon @ kärnten läuft

oh my god, had an easy start but right after I passed the 5k mark the troubles started- my stomache was going crazy, had to go to the toilet 4 times during the race- and the second half running harder was not possible- stomache is feeling so bad- dont know what it is actually.....
official time: 41:smth

Saturday Aug 20, 2011 #

Hiking 1:45:00 [1] 9.0 km (11:40 / km) +450m 9:20 / km

easy hiking tour with tobi, ade and sandro

Friday Aug 19, 2011 #

Running warm up/down (wup) 12:12 [2] 2.3 km (5:18 / km)

Running race 15:02 [5] 4.32 km (3:29 / km) +15m 3:25 / km

night run @ kärnten läuft- 6th place
was not in race mood and didnt know the course- was supposed to be 4k, so I attacked a bit too early:)

Thursday Aug 18, 2011 #

Physio (core) 31:00 [1]

Running 12:09 [3] 3.0 km (4:03 / km) +10m 3:59 / km

pre race jog, didnt find the bounce yet, hopefully tomorrow:)
stomache is causing me some problems....

Stretching 10:00 [0]

Wednesday Aug 17, 2011 #

Running 1:02:26 [1] 10.2 km (6:07 / km) +100m 5:50 / km

to track- then about 35min barefoot on grass- home
taking it easy today, legs quite stiff after yesterday s efforts

Running Drills 9:56 [3] 1.0 km (9:56 / km)

Stretching 10:00 [0]

Tuesday Aug 16, 2011 #

Physio (core) 16:00 [1]

Running warm up/down 40:24 [2] 6.7 km (6:02 / km) +100m 5:37 / km

wup- recoveries-cd

Running intervals 10:00 [5] 3.17 km (3:09 / km) +15m 3:05 / km

kenyan speedwork
10*1min fast- 1*min easy on radweg mariatrost

stupid me, did the ints after following woc sprint q, so it was damn hot outside

distances (first 6 slightly uphill)
323, 305, 311, 314, 305, 306, 312, 328, 325, 343

Running 1:00:46 [2] 10.13 km (6:00 / km) +270m 5:18 / km

Running intervals 10:00 [5] 3.21 km (3:07 / km)

evening training with sandro
first easy till mariatrost and then 5*2min with about 3min easy jogging recovery back. ints mainly downhill

distances:
597, 605, 671, 627, 706,

Stretching 10:00 [0]

Monday Aug 15, 2011 #

Physio (core) 42:00 [1]

Strength 24:00 [3]

2setd by 60sec (just 6 exercises)

Running warm up/down 26:52 [2] 5.44 km (4:56 / km) +50m 4:43 / km

Running intervals 24:22 [4] 7.0 km (3:29 / km)

as I m not feeling 100% in shape, I did 7*1000 aiming in 3:30min with 3min walk/ jog recovery

actual times:
3:31, 3:29, 3:28, 3:29, 3:29, 3:28, 3:28
never pushing really, comfortable running (pretty windy though)

Running 21:00 [1] 1.8 km (11:40 / km)

walk/jog recovery

Stretching 10:00 [0]

Sunday Aug 14, 2011 #

Note
(rest day)

worked for more than 10hrs and I felt a bit sick afterwards, so no training...

Saturday Aug 13, 2011 #

Running 18:06 [1] 2.9 km (6:14 / km) +80m 5:29 / km

morning jog to wake up

Orienteering 1:02:01 [3] 7.52 km (8:15 / km) +200m 7:17 / km

easy o training without controls in commendewald (with david)
nice to be out, but I have to keep working again on my routines

Running 3:16 [2] 0.48 km (6:48 / km) +15m 5:53 / km

Friday Aug 12, 2011 #

Physio (core) 50:00 [1]

Running long 1:26:50 [3] 16.0 km (5:26 / km) +550m 4:38 / km

d1 long run going up and down- nice loop: usual starting loop till mariatrost- otto möbes- haidegg- ries- home
last km in 3:55:)

Stretching 10:00 [0]

Thursday Aug 11, 2011 #

Running 46:30 [2] 7.15 km (6:30 / km) +240m 5:34 / km

usual loop going damn easy, so unmotivated today and not the best feeling- next 2weeks will be intense:)

Wednesday Aug 10, 2011 #

Running 1:00:03 [2] 12.2 km (4:55 / km) +30m 4:52 / km
ahr:135 max:163

easy run in vienna with the "wödmasta" robi

Soccer 55:00 [4]

Tuesday Aug 9, 2011 #

Running warm up/down 15:12 [2] 2.95 km (5:09 / km) +10m 5:04 / km

Running race 9:57 [5] 3.0 km (3:19 / km)

3k test run

and totally failed- the curry I ate 5hrs before almost came up after 1.2km, windy aswell- disappointing

Running warm up/down (cd) 20:15 [2] 3.4 km (5:57 / km)

Monday Aug 8, 2011 #

Physio (core) 20:00 [1]

Cycling (Ergo) 30:00 [1] 14.4 km (2:05 / km)
ahr:99 max:112

Running 12:16 [3] 3.01 km (4:05 / km) +10m 4:01 / km
ahr:148 max:156

pre race jog in pouring rain- hope weather is better tomorrow

Stretching 10:00 [0]

Sunday Aug 7, 2011 #

Physio (core) 45:00 [1]

Running warm up/down 37:18 [2] 5.34 km (6:59 / km) +110m 6:20 / km

Running Drills intervals 10:32 [3] 0.97 km (10:52 / km)

Running intervals 9:28 [5] 3.0 km (3:09 / km)
max:185

3*1000m in 3:10 with a lot of recovery (6min) to get used to the speed for tuesday- body didnt want to run at all, mind was strong, but muscles were just too tired, so it was kind a struggle and far from a comfortable pace

times: 3:10, 3:09, 3:09

Running (stationary recovey) 12:00 [1] 1.0 km (12:00 / km)

Stretching 10:00 [0]

Saturday Aug 6, 2011 #

Running 47:56 [2] 7.95 km (6:02 / km) +260m 5:11 / km

early morning jog

Running warm up/down 37:41 [2] 6.34 km (5:57 / km) +100m 5:31 / km

short wup- recovery- cd

Running intervals 14:00 [5] 4.27 km (3:17 / km) +15m 3:13 / km
max:187

intervals in the evening on radweg mariatrost- simulated planned track training:
7x2min fast with 1:30min easy jogging recovery

first 4 ints were all slight uphill
distances:
600, 582, 590, 606, 630, 638, 621

totally dead in the end....

Stretching 10:00 [0]

Friday Aug 5, 2011 #

Running (D1) 1:39:42 [3] 14.76 km (6:45 / km) +850m 5:15 / km
ahr:155 max:171

long run on turracherhöhe, so nice to be out there- feeling the height, so breathing was a bit bad- nice small trails:)

Thursday Aug 4, 2011 #

Running tempo (D2) 35:37 [4] 7.13 km (5:00 / km) +245m 4:16 / km
ahr:169 max:180

usual small trail loop

I was breathing like an old, fat smoker- was weezing all the time- dont know why- maybe I m allergic to smth

Running warm up/down (cd) 14:00 [1] 2.0 km (7:00 / km)

barefoot:)

Physio (core) 45:00 [1]

Cycling 29:58 [2] 12.15 km (2:28 / km) +95m 2:22 / km
ahr:124 max:141

easy evening cycle after strength

Stretching 10:00 [0]

Wednesday Aug 3, 2011 #

Running warm up/down 1:09:03 [2] 8.79 km (7:51 / km) +140m 7:17 / km

Running intervals 12:51 [5] 4.2 km (3:04 / km)
max:194

track session with klaus and sandro

pacing klaus for his 1000m reps
my plan was to do 800m in 2:32 and 600m in 1:48 with longer recovery (like 3-4min easy jogging)

actual times: 2:30, 1:48, 2:30, 1:49, 2:30, 1:44
didnt feel all to good...

Tuesday Aug 2, 2011 #

Cycling long 3:07:09 [2] 82.57 km (2:16 / km) +100m 2:15 / km
ahr:116 max:146

long, steady cycle along mur going south- nice weather, feeling not the best!

Stretching 10:00 [0]

Monday Aug 1, 2011 #

Cycling 27:49 [2] 10.47 km (2:39 / km) +40m 2:36 / km
ahr:112 max:135

to and from augartensteg

Running 53:37 [2] 11.46 km (4:41 / km) +20m 4:38 / km
ahr:143 max:177

"easy" jog with klaus along the mur, raising the pace a bit in the end

Stretching 10:00 [0]

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