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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending May 31, 2012:

activity # timemileskm+m
  Running37 25:05:37 172.11(8:45) 276.99(5:26) 4370
  Cycling8 6:58:26 41.76 67.2 390
  Orienteering13 5:52:14 33.7(10:27) 54.24(6:30) 2210
  Physio10 5:26:00
  Hiking1 1:52:41 5.12(22:00) 8.24(13:41) 500
  Soccer2 40:00
  Strength2 37:20
  Basketball1 30:00
  Running Drills2 24:11 1.29(18:43) 2.08(11:38)
  Total51 47:26:29 253.99 408.75 7470
  [1-5]51 45:33:48

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Thursday May 31, 2012 #

12 PM

Running 2:00 [1] 0.4 km (5:00 / km)

Orienteering 30:01 [3] 4.47 km (6:43 / km) +120m 5:55 / km

after coaching at the styrian school cup in söchau
I took the longest course and ran it as a middle distance training. Quite challenging course as the map wasnt the best, some slight misses in control area, but mainly everything under control:)
7 PM

Running 26:47 [1] 5.27 km (5:05 / km) +50m 4:51 / km

easyish evening jog with 3 strides

Wednesday May 30, 2012 #

5 PM

Running warm up/down (wup) 23:16 [2] 4.93 km (4:43 / km) +60m 4:27 / km

Orienteering intervals 9:11 [4] 2.21 km (4:10 / km) +65m 3:38 / km

short sprint course on rosenhain

2 sprint ints with klaus and axel

1st: 3:43 (708m, 55m)
2nd: 5:28 (1,5km, 10m)

Running (recovery) 2:45 [1] 0.05 km (55:00 / km)

Running warm up/down (cd) 14:15 [2] 2.99 km (4:46 / km) +30m 4:32 / km

Tuesday May 29, 2012 #

11 AM

Running warm up/down 34:05 [1] 5.65 km (6:02 / km) +100m 5:33 / km

Running (D1 test) 8:16 [3] 2.0 km (4:08 / km)
ahr:158

feeling really bad already when starting with running, guess I need some proper rest!

Running 1:19 [4] 0.4 km (3:17 / km)

plan was to do some reps, but felt horrible, so stopped
8 PM

Cycling (Ergo) 20:00 [1]
ahr:101 max:112

Monday May 28, 2012 #

1 PM

Running warm up/down (wup) 9:19 [1] 1.67 km (5:35 / km) +40m 4:59 / km
ahr:136

Orienteering 39:06 [3] 5.16 km (7:35 / km) +305m 5:51 / km
ahr:165 max:172

middle distance training on kalkleiten buch

new map for me, enjoyed it quite much, tried to find the flow, sometimes not so easy in control areas without controls
intensity between 3-4

Running warm up/down (cd) 8:32 [2] 1.27 km (6:43 / km) +90m 4:58 / km
ahr:153

7 PM

Running warm up/down (wup) 11:42 [2] 2.07 km (5:39 / km) +80m 4:44 / km
ahr:134

Orienteering intervals 24:22 [4] 5.69 km (4:17 / km) +85m 3:59 / km
max:175

4 sprint ints on lkh area, unfortunately some passages were blocked, but otherwise good training! not pushing it to the max, focusing more on technique and flow!

1st: 5:34 (1.39km, 35m)
2nd: 5:09 (1.2km, 15m)
3rd: 7:43 (1.84km, 15m)
4th: 5:54 (1.26km, 20m)

Running (recoveries) 8:00 [1] 1.0 km (8:00 / km)

Running warm up/down (cd) 7:10 [2] 1.11 km (6:27 / km) +50m 5:16 / km
ahr:139

Sunday May 27, 2012 #

12 PM

Physio (core) 40:00 [1]

Cycling (Ergo) 25:00 [1]
ahr:98 max:107

5 PM

Orienteering 33:07 [2] 3.48 km (9:31 / km) +270m 6:51 / km

short o training, just to get used to map handling and the routines

made a course myself on map st.leonhard, probably last training on that map this season as it is already like running through a jungle

Running 8:41 [1] 1.5 km (5:47 / km) +20m 5:26 / km

Saturday May 26, 2012 #

4 PM

Running long (longjog) 2:02:03 [2] 20.78 km (5:52 / km) +655m 5:04 / km
ahr:140 max:154

longjog in home forest, exploring also some new trails, mainly running on small trails, quite empty the last 20mins

Friday May 25, 2012 #

3 PM

Running warm up/down 40:33 [2] 8.05 km (5:02 / km) +60m 4:51 / km

Running Drills 19:50 [3] 1.63 km (12:10 / km)

Running intervals 2:01 [5] 0.9 km (2:14 / km)

3x3x100m in 15, 14, 13sec (flying)

feeling quite alright:
actual times:
14, 14, 12.8, 14, 14, 13, 14, 13, 12

Running (recoveries) 10:52 [1] 0.65 km (16:43 / km)

4 PM

Basketball 30:00 [3]

Physio (pilates) 26:00 [1]

Thursday May 24, 2012 #

Running 19:33 [1] 3.31 km (5:54 / km) +90m 5:12 / km
ahr:134

easyish morning jog, legs are quite heavy, but race time in 10hrs:)
7 PM

Running warm up/down (wup) 10:29 [1] 1.94 km (5:24 / km) +10m 5:16 / km

Running race 15:15 [5] 4.66 km (3:16 / km) +30m 3:10 / km

brucker businessrun

quite nice course, with a hill of about 25m after 1,5k, could keep quite a solid pace and i m satisfied after yesterdays training:)
came in 22nd and we won the team competition:)

km splits
3:06, 3:24, 3:19, 3:17, 2:10 (666m)

Running warm up/down (cd) 10:57 [1] 1.78 km (6:09 / km)

Wednesday May 23, 2012 #

9 AM

Running warm up/down 40:30 [1] 5.8 km (6:59 / km) +130m 6:17 / km

wup- recoveries-cd

Orienteering intervals 21:58 [4] 3.74 km (5:52 / km) +180m 4:44 / km
max:184

4 forest sprint ints in leechwald with schani

1st: 4:35 (0.67km, 15m)
2nd: 5:52 (1,0km 50m)
3rd: 6:01 (1.11km, 50m,)
4th: 5:29 (0,96km, 65m)

was pretty dead on the uphills, came off map on 2nd int, stupid mistake...
5 PM

Running warm up/down 32:44 [2] 6.35 km (5:09 / km) +100m 4:47 / km

Running Drills 4:21 [3] 0.45 km (9:40 / km)

Running intervals 5:49 [5] 2.2 km (2:39 / km)
max:185

11*200m in about 32-34sec was the goal

went faster and felt quite alright after morning session:)

actual times:
32.4, 33.0, 32.6, 32.1, 30.8, 31.7, 31.6, 31.6, 32.1, 31.4, 28.2

Running (recoveries) 16:55 [1] 2.1 km (8:03 / km)

Tuesday May 22, 2012 #

10 PM

Physio (core) 41:00 [1]

tomorrow running starts again, head feels better:)

Strength 18:40 [1]

2sets by 40sec

Monday May 21, 2012 #

10 AM

Physio (core) 42:00 [1]

12 PM

Running warm up/down (wup) 4:48 [1] 0.8 km (6:00 / km) +20m 5:20 / km
ahr:132

Orienteering 11:00 [3] 1.67 km (6:35 / km) +80m 5:19 / km
ahr:158 max:174

sprint #1, prerunning the course for todays school training

Orienteering 4:20 [4] 0.95 km (4:32 / km) +20m 4:06 / km
ahr:162 max:178

2nd sprint, bumped my head into an ironbar, a lot of blood, so went to hospital (50m away) and got stitched....

break for some days to give head a rest.....

Sunday May 20, 2012 #

9 PM

Cycling long (Ergo) 2:00:00 [1]
ahr:105 max:121

as the left knee was hurting a bit in the morning, i skipped the planned longjog, so did a longcycle on ergo in the evening instead!

Saturday May 19, 2012 #

9 AM

Cycling 31:45 [1] 10.0 km (3:11 / km) +70m 3:04 / km

from klagenfurt to st.anna

Hiking 1:52:41 [0] 8.24 km (13:41 / km) +500m 10:30 / km

hiking up pyramidenkogel with carmen

Cycling 48:32 [1] 15.5 km (3:08 / km) +160m 2:59 / km

back to klagenfurt
4 PM

Running (D1) 52:08 [3] 10.5 km (4:58 / km) +325m 4:18 / km
ahr:152 max:166

afternoon d1 run on falkenberg, legs were really heavy, so did a short tour

Friday May 18, 2012 #

1 PM

Cycling long 2:08:09 [1] 41.7 km (3:04 / km) +160m 3:01 / km

around wörthersee with carmen on sandro s mtb

Physio (core) 26:00 [1]

6 PM

Running warm up/down 17:15 [2] 3.42 km (5:03 / km) +10m 4:58 / km

Running intervals 20:22 [5] 6.0 km (3:24 / km) +10m 3:22 / km
max:180

did 6*1000m in about 3:25- 3:20min pace with 2min recovery in europapark

felt quite tired after the biking, but glad that carmen joined me and glad I pushed the session through. Quite annoying as there were a lot of dogs outside and had to stop or detour sometime

actual times:
3:24, 3:23, 3:26, 3:26, 3:26, 3:17

tried hard on the last but hr didnt go up

Running 12:00 [1] 1.1 km (10:55 / km)

Thursday May 17, 2012 #

8 AM

Running 28:35 [2] 6.14 km (4:39 / km) +20m 4:35 / km

nice morning jog through europapark
4 PM

Orienteering 34:21 [1] 3.88 km (8:51 / km) +160m 7:20 / km

o training with carmen in pörtschach

Physio (core) 32:00 [1]

Wednesday May 16, 2012 #

8 AM

Running 27:34 [1] 3.54 km (7:47 / km) +150m 6:26 / km

collecting ctrls from monday
6 PM

Running warm up/down (wup) 13:56 [1] 2.8 km (4:59 / km)

Running race 16:09 [5] 4.84 km (3:20 / km) +10m 3:18 / km

businessrun in klagenfurt

not the best preparation, didnt know the course, arrived quite late! quite satisfied with running, could have pushed a bit more in the middle part, but anyways won with sandro and tobi in the team competition:)

Running warm up/down (cd) 14:58 [1] 2.82 km (5:18 / km)

Tuesday May 15, 2012 #

6 PM

Running warm up/down 51:38 [2] 10.23 km (5:03 / km) +100m 4:49 / km
ahr:140

to augartensteg and back via schlossberg

Running tempo (D2) 45:49 [4] 11.7 km (3:55 / km) +15m 3:53 / km
ahr:170 max:185

tempo run along mur with ben, axel and rupert
kept the same pace all the time, ben and axel went away after 9.5km, felt alright, max pulse quite high??

Monday May 14, 2012 #

12 PM

Orienteering 31:20 [1] 3.6 km (8:42 / km) +150m 7:12 / km
(rest day)

actually planned to do a steady run and then do the school training, but felt quite sickish when waking up, so taking it easy today!
setting controls for school training!

Sunday May 13, 2012 #

9 AM

Running long (longjog) 2:07:35 [2] 19.3 km (6:37 / km) +550m 5:47 / km
ahr:132 max:153

longjog with rupert, axel and david

hilmteich- trails up to mariatrost- old o course there- then further up, some more cross parts and then back
longest run this year but feeling good also in the end
4 PM

Physio (core) 30:00 [1]

Cycling (Ergo) 15:00 [1]

Saturday May 12, 2012 #

3 PM

Running (wup) 11:27 [2] 2.2 km (5:12 / km)

Orienteering 13:38 [5] 3.91 km (3:29 / km) +10m 3:27 / km

styrian sprint champs in leibnitz

flat, really fast sprint course, quite solid run, until minute 11 i was leading, but then sandro gave me 15sec in the last not even 3minutes physically. But all in all quite satisfied, 2nd total:)

Running 5:52 [1] 0.7 km (8:23 / km)

Friday May 11, 2012 #

6 AM

Running 12:14 [1] 2.23 km (5:29 / km) +20m 5:15 / km

home from carmen with bag!
3 PM

Running warm up/down 42:22 [1] 5.85 km (7:15 / km) +30m 7:04 / km

short wup as I had exam before and came to late- recoveries- jog to school and then home from school with bag

Running intervals 2:15 [5] 0.9 km (2:30 / km)

6*150m faster, but didnt go too fast, didnt want to risk anything after just a short wup

times:
24, 23, 21, 21, 23, 23
4 PM

Soccer 20:00 [2]

Physio (pilates) 35:00 [1]

Thursday May 10, 2012 #

8 AM

Cycling (Ergo) 20:00 [1]

6 PM

Running warm up/down (wup) 31:24 [1] 5.45 km (5:46 / km) +40m 5:33 / km

Running race 13:01 [5] 4.0 km (3:15 / km) +10m 3:13 / km

businessrun in graz

a lot of good runners competing, finally on 33th place and 6th with sandro and axel in team competition! not feeling all too good, but also not so bad, soso...

Running warm up/down (cd) 9:03 [1] 1.28 km (7:04 / km)

Wednesday May 9, 2012 #

10 AM

Running 11:54 [1] 2.08 km (5:43 / km) +60m 5:00 / km

easyish short morning jog!
4 PM

Running warm up/down (wup) 18:16 [1] 3.6 km (5:04 / km) +50m 4:45 / km

Running 7:24 [4] 2.2 km (3:22 / km)

usi 5k, stopped quite early, felt powerless and no motivation! still not recovered from the weekend

Running 42:18 [1] 6.8 km (6:13 / km) +110m 5:45 / km

cd jogging with carmen and shadowing her on a sprint course!

Tuesday May 8, 2012 #

7 AM

Running 24:59 [1] 4.21 km (5:56 / km) +120m 5:12 / km

easyish pre-exam morning jog
5 PM

Running 25:47 [2] 5.61 km (4:36 / km) +60m 4:22 / km

not feeling all to good

Monday May 7, 2012 #

3 PM

Running 48:30 [1] 8.2 km (5:55 / km) +270m 5:05 / km

school training, setting, shadowing, collecting

Sunday May 6, 2012 #

11 AM

Running warm up/down (wup) 13:00 [2] 2.2 km (5:55 / km) +70m 5:06 / km

Orienteering 38:59 [4] 6.6 km (5:54 / km) +290m 4:51 / km

italian middle champs

11th place in the end, due to the horrible qualification yesterday I had an early starting time, better run than yesterday, some very good passages but all in all still too many mistakes, speed of the fastest not possible

Running warm up/down (cd) 20:43 [1] 3.0 km (6:54 / km) +50m 6:22 / km

Saturday May 5, 2012 #

12 PM

Running warm up/down (wup) 14:44 [2] 2.07 km (7:07 / km) +90m 5:51 / km

Orienteering 47:05 [3] 5.57 km (8:27 / km) +360m 6:23 / km

italian champs qualfication

as I was running for my italian club, I had to qualify myself for tomorrows A-final, normally it shouldnt be any problem, so I think I took it too easy
even though I was quite tired of the long journey, I couldnt focus on the map, horrible miss after an okayish start and then some more misses and bad route choices in the end
but still didnt run hard as I thought that I easily will qualify, managed in the end, but 2minutes more and I would have been out

so this run was a lesson to myself,never take it too easy (especially the mental punch is missing then)

Running 15:25 [1] 2.66 km (5:48 / km) +10m 5:41 / km

Friday May 4, 2012 #

4 PM

Running warm up/down 17:39 [2] 3.9 km (4:32 / km) +25m 4:23 / km

to and from school

Soccer 20:00 [2]

Physio (pilates) 30:00 [1]

Thursday May 3, 2012 #

5 PM

Running warm up/down 59:28 [1] 8.9 km (6:41 / km) +150m 6:10 / km

wup- recoveries- long cd with david in leechwald

Running intervals 11:13 [5] 3.4 km (3:18 / km)
max:177

track training, plan was to do at least 2x2000m in race pace but felt awful today

legs heavy, body tired, hot and windy additionally...
and didnt have the "fight attitude" on the track

so I did:

1600m: 5:18
1000m: 3:17
800m: 2:38

guess was too much as 3rd fast training in a row.... anyway game time is next week;)

Cycling (Ergo) 10:00 [1]

Wednesday May 2, 2012 #

3 PM

Strength 18:40 [1]

2 sets by 40sec!

Physio (core) 24:00 [1]

5 PM

Running warm up/down 30:25 [2] 5.9 km (5:09 / km) +100m 4:45 / km
ahr:139

Running intervals 9:53 [5] 3.0 km (3:18 / km)
max:180

3*1000m in planned race pace from next week, so 3:18 with 2min break

3:18, 3:17, 3:18
C • EY! 3

Orienteering intervals 13:46 [4] 3.31 km (4:10 / km) +115m 3:33 / km
max:179

then 3 sprint ints with a lot of people

started on 2nd or 3rd position and managed to finish first on every int:)
route choice mistake on first int at #1, otherwise solid

times:

4:35 (910m, 40HM)
3:50 (857m, 45HM)
5:21 (1540m, 20HM)

Running (recoveries) 17:24 [1] 1.8 km (9:40 / km) +50m 8:29 / km

Tuesday May 1, 2012 #

9 AM

Running 19:17 [1] 4.03 km (4:47 / km) +10m 4:44 / km

morning jog into city to get dominiks car
4 PM

Running tempo (D2) 32:58 [4] 7.2 km (4:35 / km) +240m 3:55 / km
ahr:160 max:171

usual tempo run, new pb by a bit more than a minute! suffered like hell, legs were quite tight on uphills, quite low hr, but tried hard to bring it up

Running warm up/down (cd) 10:07 [1] 1.6 km (6:19 / km)

barefoot on the grass:)

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