Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending Dec 31, 2011:

activity	#	time	miles		km		+m
Running	26	18:50:17	140.68	(8:02)	226.4	(5:00)	1410
Orienteering	7	7:18:24	39.3	(11:09)	63.25	(6:56)	2310
Physio	7	4:13:00
Beachvolleyball	2	1:30:00
Running Drills	4	1:06:30	3.6		5.8
Squash	1	58:00
Soccer	2	36:30
Cycling	1	30:00	9.42	(3:11)	15.16	(1:59)
Total	29	35:02:41	193.0		310.61		3720

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Saturday Dec 31, 2011 #

Running 47:38 [1] 8.2 km (5:49 / km)

easyish jog with sandro + fuji

Friday Dec 30, 2011 #

Running 43:37 [2] 7.7 km (5:40 / km) +240m 4:54 / km

usual home round, really easy and now off to padova again:)
feeling really tired from last trainings and throat is also a bit scratchy, so next days i ll take it easier....

Thursday Dec 29, 2011 #

Squash 58:00 [3]

with prasti, played horrible...

Wednesday Dec 28, 2011 #

Running 1:02:00 [2] 11.0 km (5:38 / km) +300m 4:58 / km

to sandro s place- then up to training on platte- then back via sandro s house

Orienteering 1:09:30 [3] 8.5 km (8:11 / km) +445m 6:29 / km

o training with sandro:

relocating- partner exercise: one was leading to a certain- other had to relocate and run to some controls nearby- then other way round, feeling really safe in my navigation- interesting new part of the map:)

Tuesday Dec 27, 2011 #

Running (D1) 22:37 [3] 4.5 km (5:02 / km) +180m 4:11 / km

to training

Orienteering 46:00 [3] 5.5 km (8:22 / km) +315m 6:30 / km

korridor o on platte with controls- technically really clean run, satisfied with the technique and gaining self confidence- physically empty on the uphills:)

Running 19:40 [3] 4.5 km (4:22 / km) +50m 4:08 / km

back home, a lot of downhill:)

Monday Dec 26, 2011 #

Running warm up/down 32:00 [2] 5.8 km (5:31 / km) +80m 5:10 / km

Running intervals 24:49 [4] 6.75 km (3:41 / km)

planned were track ints with maren, but we were kicked off the track, so we went to hilmteich and did the training there:

did 5*1350m (=3laps) in about 3:40- 3:45 pace with 1 lap easy (450m, about 3min) recovery
felt quite ok, really cold air...

times were: 4:53, 4:55, 5:01, 5:00, 5:00
first two were a bit too fast, because I was calculating wrong before... 3:40min pace = 4:57

Running (recovery) 15:30 [1] 2.25 km (6:53 / km)

Sunday Dec 25, 2011 #

Orienteering long 1:54:30 [2] 16.5 km (6:56 / km) +600m 5:52 / km

o training in paldau on 16- year old map with my brother, same course as 2 yrs ago, felt pretty good, ran every uphill, so sometimes I came in intensity 3- really satisfied, head didnt get tired:)

Saturday Dec 24, 2011 #

Running tempo (D2) 48:40 [4] 10.9 km (4:28 / km) +320m 3:54 / km

good speed and good bounce, felt tired on the second round
did 2 rounds (up kalvarienberg- forest- unterweißenbach- hofer and lkh)

Running warm up/down (cd) 10:15 [1] 1.5 km (6:50 / km) +10m 6:37 / km

Cycling (Ergo) 30:00 [1] 15.16 km (1:59 / km)

easiest cd on ergo afterwards to recover thighs...

Friday Dec 23, 2011 #

Running warm up/down 8:30 [2] 0.95 km (8:57 / km) +65m 6:40 / km

Orienteering 53:00 [3] 6.5 km (8:09 / km) +300m 6:38 / km

corridor o on a new map "Kalkleiten Buch"- technically solid effort, sometimes a bit of hesitating- twice outside of the corridor, a bit confusing in these places...

Running 18:00 [3] 4.1 km (4:23 / km) +40m 4:11 / km

to school and back home from hallentraining

Soccer 16:30 [4]

Physio 49:00 [1]

first 2sets of circle training (8 exercises 45sec/25sec) then pilates
felt pretty weak today...

Thursday Dec 22, 2011 #

Orienteering long 1:30:00 [2] 10.0 km (9:00 / km) +610m 6:54 / km

back home for a week and couldnt resist to do some proper o training again!

took 3 maps and did an o jog, first part where the controls from last years SO Cup up to Otto Möbes, then to Mariatrost with an older map going cross and then a school cup I ran some years ago, then home

nice feeling to run with map:)

Running 12:00 [2] 2.2 km (5:27 / km) +40m 5:00 / km

running back home

Wednesday Dec 21, 2011 #

Running 50:00 [3] 11.7 km (4:16 / km)

to and back home from alessio- faster run:)

Running warm up/down 25:30 [1] 4.5 km (5:40 / km)

easy wup and cd with alessio

Running Drills 25:00 [3] 2.6 km (9:37 / km)

showed him drills and afterwards we made 2x3x100 in 24, 22, 20

Tuesday Dec 20, 2011 #

Running (wup) 25:00 [3] 5.6 km (4:28 / km)

Running Drills 18:00 [3] 2.2 km (8:11 / km)

Physio 8:00 [1]

Soccer 20:00 [3]

Beachvolleyball 30:00 [1]

Monday Dec 19, 2011 #

Running warm up/down 21:15 [2] 4.0 km (5:19 / km)

Running (stationary recovery) 8:00 [1] 0.6 km (13:20 / km)

Running intervals 21:43 [4] 6.0 km (3:37 / km)

8*750m in D2 int pace with 1min recovery

as last week, feeling a bit tired from yesterday was getting better by the middle, last two again a bit more tired..

times: 2:45, 2:42, 2:45, 2:42, 2:42, 2:42, 2:44, 2:41

Sunday Dec 18, 2011 #

Running warm up/down 39:00 [1] 6.5 km (6:00 / km)

wup + cd for both competitions (long cd on 2nd, rerunning the course:))

Orienteering 13:36 [5] 3.5 km (3:53 / km) +20m 3:47 / km

1st sprint in parco san giulano on 1:7500

very fast area, mainly going straight, only 10controls, so a lot of running and pushing (no real mistakes)
got first, luigi 14:26 and davide 15:08

Orienteering 12:48 [5] 3.25 km (3:56 / km)

2nd sprint in viale on 1:4000

what an awesome area for sprint- urban but really tricky, had a satisfying competition except couldnt push on the running parts (missed route choice to last control (max 15sec of "mistakes" in total)
got 1st:), luigi 13:27

Saturday Dec 17, 2011 #

Running 22:00 [2] 4.5 km (4:53 / km)

morning jog

Running warm up/down 32:40 [2] 6.8 km (4:48 / km)

Running Drills 9:30 [3] 1.0 km (9:30 / km)

Friday Dec 16, 2011 #

Running 40:00 [1] 7.0 km (5:43 / km)

Thursday Dec 15, 2011 #

Running warm up/down 13:59 [2] 3.0 km (4:40 / km)

short wup (5:14)- then faster cool down back home

Running warm up/down (stationary recovery) 6:00 [1] 0.4 km (15:00 / km)

Running intervals (D2 intervals) 19:33 [4] 5.35 km (3:39 / km)

didnt have much time, so went out in the dark after exam

did 7* 2:45min (=750m) effort with 1min standing recovery, from starting of path on other side till first bridge (on trail)

3:11 (stopped later- 850m), 2:45, 2:44, 2:43, 2:44, 2:43, 2:43

feeling quite ok and satisfied as this speed felt quite easy to maintain, no real pushing:)

Wednesday Dec 14, 2011 #

Running 47:47 [2] 10.0 km (4:47 / km) +20m 4:44 / km

easy run today, usual loop

Tuesday Dec 13, 2011 #

Running tempo (D2) 30:02 [4] 7.6 km (3:57 / km) +20m 3:54 / km

good fast tempo run, mainly on grass (same as monday last week)- felt quite ok, too much studying....:(

Running warm up/down (cd) 12:34 [1] 2.2 km (5:43 / km)

Monday Dec 12, 2011 #

Running 25:00 [3] 5.6 km (4:28 / km)

fast jog bringing and getting stuff with bag during intense studying period (all will be over on 19th) and then basically my semester is done!

Sunday Dec 11, 2011 #

Running 24:00 [2] 4.5 km (5:20 / km)

short jog with bag, checking if running is possible with my shoulder/ neck...

Friday Dec 9, 2011 #

Running tempo (D2) 25:00 [4] 6.1 km (4:06 / km) +15m 4:03 / km

morning fast run, felt like crap- legs were unmovable...

Running warm up/down (cd) 12:47 [1] 2.2 km (5:49 / km)

Thursday Dec 8, 2011 #

Physio (core) 51:00 [1]

Running 20:53 [3] 4.8 km (4:21 / km) +10m 4:18 / km

faster cd after strength, good bounce (partly on grass)

Wednesday Dec 7, 2011 #

Physio (core) 37:00 [1]

Running warm up/down 21:30 [2] 4.0 km (5:23 / km)

Running intervals 20:53 [4] 6.0 km (3:29 / km)

right after core, 6* 1k with 3min recovery along fiume

goal pace was 3:40 (should be D2 ints), but I felt really good and legs moved well so the times were:

3:29, 3:31, 3:28, 3:31, 3:27, 3:27 (just the last two I had to push a bit to keep the pace)

Running (recovery) 18:00 [1] 1.8 km (10:00 / km)

Tuesday Dec 6, 2011 #

Running warm up/down (wup) 15:00 [1] 2.8 km (5:21 / km)

Running Drills 14:00 [3]

Physio (abdominals) 8:00 [1]

Beachvolleyball 1:00:00 [2]

indoor training of atletica caldogno

a lot of different ball games and in the end some intense volleyball matches

Monday Dec 5, 2011 #

Physio (core) 48:00 [1]

Running tempo (D2) 30:58 [4] 7.6 km (4:04 / km) +20m 4:01 / km

good tempo run after strength (a lot of grass again) home- up to 2nd bridge back to start of fiume

Running warm up/down (cd) 13:57 [2] 2.4 km (5:49 / km)

Sunday Dec 4, 2011 #

Running warm up/down 35:00 [1] 6.0 km (5:50 / km)

wup + ran with carmen the beginners course as cd

Orienteering 39:00 [5] 9.5 km (4:06 / km) +20m 4:04 / km

6km city and meadows orienteering in robegano on 1:5000:

started off fast and pushed already hard to the first control and then what the wrong number?.... got the wrong map given, aaahhh, ran back to start but could restart:)

had a really good race ("mistakes" about 20sec in total)
1st place and I got a van gogh painting (copy):)

Friday Dec 2, 2011 #

Physio (core) 52:00 [1]

Thursday Dec 1, 2011 #

Running long (longjog) 1:27:00 [2] 16.5 km (5:16 / km)

longjog, only on grass with map and mental training and some sprint o simulation, bit longer than planned, legs are quite empty now

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