Training Log Archive: ol8In the 31 days ending May 31, 2013:
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Friday May 31, 2013 #
Running 9:43 [1] 1.76 km (5:31 / km) +10m 5:22 / km
Orienteering 49:20 [3] 6.15 km (8:01 / km) +300m 6:27 / km
really cool training as we had some gaffles, then came back together, then butterfly. technically was quite clean, took safe choices.
Thursday May 30, 2013 #
Running 17:48 [2] 3.32 km (5:22 / km) +70m 4:51 / km
Orienteering 49:29 [2] 5.4 km (9:10 / km) +320m 7:04 / km
quite rough area in general; had problems with map reading, guess the symbols on the map are too small. so hardly got into a flow as to understand the map properly I had to stand still.
Running 16:33 [2] 3.47 km (4:46 / km) +60m 4:23 / km
Running 1:10:00 [1] 10.7 km (6:33 / km) +60m 6:22 / km
Running intervals 13:20 [5] 3.78 km (3:32 / km) +180m 2:51 / km
4*480m/35Hm uphill ints + 2*260m/20Hm uphill ints
1*400m + 6*150m
times:
1:59, 2:01,1:59, 2:00, 0:59, 0:59
68 + 22.0-23.5
quite empty when running home
Wednesday May 29, 2013 #
Running 35:48 [1] 6.91 km (5:11 / km) +120m 4:46 / km
so just some cruising around rosenhain and some minutes barefoot running
Running 33:58 [2] 7.35 km (4:37 / km)
did 2x (1,2,3,3,2,1) with half recovery
pace about 3:30-4:00
Running tempo 10:29 [4] 3.0 km (3:30 / km)
Running 17:39 [1] 3.41 km (5:11 / km) +20m 5:02 / km
Tuesday May 28, 2013 #
Note
whole day: setting controls, organizing, collecting controls... tired in the evening
Monday May 27, 2013 #
Orienteering 40:00 [1] 6.0 km (6:40 / km) +200m 5:43 / km
Running 20:45 [2] 4.73 km (4:23 / km) +20m 4:18 / km
Physio (pilates) 23:00 [1]
Sunday May 26, 2013 #
Running warm up/down 13:00 [1] 2.1 km (6:11 / km)
Orienteering 40:10 [4] 6.44 km (6:14 / km) +300m 5:04 / km
with christof and laura- 3rd leg
both did a good job, but still went out way after the leading teams. took it steady so and focused on solely the next control. had some stupid misses, hesitations. caught up to naomi on #9, then luckily he made a mistake to #13, so could get a gap. had a clean run afterwards, could catch some places up to 6th place finally.
physically felt better than yesterday but not superb.
Saturday May 25, 2013 #
Running warm up/down 32:30 [1] 5.75 km (5:39 / km)
Orienteering 15:20 [4] 3.53 km (4:21 / km) +45m 4:05 / km
nice sprint course, but never got into a proper rhythm. physically felt tired and just not up for the task. Technically I made too many mistakes (about 40sec in total- which is too much for a sprint like this).
not satisfying result, but the focus anyways is on the races in finland
Running warm up/down 6:06 [1] 1.0 km (6:06 / km)
Friday May 24, 2013 #
Running 1:01:08 [1] 10.45 km (5:51 / km) +170m 5:25 / km
Thursday May 23, 2013 #
Running 4:30 [1] 0.83 km (5:25 / km) +5m 5:16 / km
Orienteering 29:50 [2] 3.65 km (8:10 / km) +150m 6:47 / km
Running warm up/down 33:00 [1] 6.2 km (5:19 / km) +50m 5:07 / km
Running Drills 9:30 [3] 1.07 km (8:53 / km)
Running intervals 5:21 [4] 1.8 km (2:58 / km)
times:
16, 15, 16, 59, 57, 53, 51, 54
Wednesday May 22, 2013 #
Running warm up/down 17:23 [1] 3.7 km (4:42 / km) +15m 4:36 / km
Orienteering 27:41 [3] 4.05 km (6:50 / km) +200m 5:29 / km
Orienteering 14:16 [2] 2.22 km (6:26 / km) +100m 5:15 / km
Running 38:00 [1] 6.65 km (5:43 / km) +20m 5:38 / km
Running intervals 9:03 [5] 3.0 km (3:01 / km)
did:
1200m in 3:41
400m in 67
1000m in 3:03 (fastest ever km)
400m in 72
with some longer breaks.
Running Drills 2:55 [3] 0.38 km (7:41 / km)
Tuesday May 21, 2013 #
Running 22:54 [2] 5.37 km (4:16 / km) +10m 4:14 / km
Running warm up/down (wup) 4:48 [1] 1.0 km (4:48 / km)
Orienteering 12:24 [4] 2.98 km (4:10 / km) +10m 4:06 / km
goal was to decide as quickly as possible- did it and took good route choices. on the running bits I felt a bit tired. but all in all satisfied.
klaus was 45sec faster though
Running intervals 2:55 [5] 1.0 km (2:55 / km)
38, 37, 34, 33, 33
Running warm up/down (cd) 38:00 [1] 6.48 km (5:52 / km) +60m 5:36 / km
Monday May 20, 2013 #
Cycling long 3:26:52 [1] 71.3 km (2:54 / km) +280m 2:51 / km
oedt-wels-holzhausen-pasching-linz-traun
Running warm up/down 31:00 [1] 5.87 km (5:17 / km)
Running intervals 13:07 [5] 4.0 km (3:17 / km)
3:19, 3:14, 3:18, 3:16
some pit stops in between, thats why just 4. pace felt quite easy to maintain
Sunday May 19, 2013 #
Running warm up/down 6:27 [1] 0.99 km (6:31 / km) +40m 5:25 / km
Orienteering 1:21:20 [3] 12.13 km (6:42 / km) +330m 5:54 / km
running after the juniors their long distance course. had problems in the beginning as the are was quite vague and no controls. in the end better flow, some stupid mistakes resulting from concentration loss.
feeling back a bit on the downhill, but afterwards no pain- so quite alright:)
Cycling 52:54 [1] 19.0 km (2:47 / km) +10m 2:47 / km
Saturday May 18, 2013 #
Running 34:58 [2] 7.77 km (4:30 / km) +10m 4:28 / km
was fine.
rest of day eating, eating, eating:)
Friday May 17, 2013 #
Running 46:25 [1] 6.8 km (6:50 / km) +180m 6:02 / km
Cycling 1:10:00 [0] 24.0 km (2:55 / km)
Thursday May 16, 2013 #
Running 20:00 [1] 3.6 km (5:33 / km) +40m 5:16 / km
Wednesday May 15, 2013 #
Cycling warm up/down 10:00 [1]
Cycling 20:00 [3]
Running 17:03 [1] 3.3 km (5:10 / km) +60m 4:44 / km
Monday May 13, 2013 #
Orienteering 42:00 [1] 5.5 km (7:38 / km) +260m 6:11 / km
Running 12:19 [1] 2.61 km (4:43 / km) +5m 4:40 / km
Physio (pilates) 10:00 [1]
Sunday May 12, 2013 #
Running 12:46 [1] 2.25 km (5:40 / km) +30m 5:19 / km
Orienteering 39:43 [4] 6.25 km (6:21 / km) +280m 5:12 / km
taking safe routes and time for the first controls. not risking it, knowing exactly where I am all the time- at the spectator passage jan prochaszka (2min) caught me up- went with him till 17, where I couldnt follow his speed anymore- Then went my own speed, taking again safe routes.
physically quite empty on the last section of the course.
5th austrian
Running warm up/down (cd) 14:19 [1] 2.47 km (5:48 / km)
Saturday May 11, 2013 #
Running warm up/down 18:45 [1] 3.3 km (5:41 / km) +50m 5:17 / km
Orienteering 1:39:43 [4] 18.2 km (5:29 / km) +520m 4:48 / km
sloppy beginning, then got better into the rhythm- but came off the line to #11, then parallel mistake, 2min lost at least. more smaller mistakes and messed up the route choices in the end.
horrible run technically and mentally
8th austrian
Friday May 10, 2013 #
Running 1:22 [1] 0.23 km (5:57 / km) +5m 5:22 / km
Orienteering 48:41 [2] 6.19 km (7:52 / km) +180m 6:52 / km
Running 4:00 [1] 0.6 km (6:40 / km) +15m 5:56 / km
Orienteering 40:00 [1] 4.5 km (8:53 / km) +190m 7:20 / km
short corridor- some control picking- memory
Thursday May 9, 2013 #
Running warm up/down 10:00 [1] 1.5 km (6:40 / km) +30m 6:04 / km
Orienteering 4:55 [4] 0.92 km (5:22 / km) +35m 4:31 / km
took it safe and had a solid qualification race. 2nd
Orienteering 22:07 [3] 3.97 km (5:34 / km) +130m 4:47 / km
2nd: 4:43 (814m, 25HM)
3rd: 4:09 (701m, 20HM)
4th: 3:30 (647m, 20HM)
5th: 5:39 (979m, 40HM)
got knocked out in next round by thomas. Then just some mass start exercises with warti
overall satisfied with my technical performance
Running warm up/down 20:47 [1] 3.2 km (6:30 / km) +20m 6:18 / km
Orienteering 15:17 [3] 2.75 km (5:33 / km) +135m 4:28 / km
took it steady and focused on my technique- quick decisions and trying to memorize the following leg- worked out quite fine
Orienteering 9:11 [3] 2.12 km (4:20 / km) +10m 4:14 / km
1st: 2:30 (547m)
2nd: 3:07 (699m)
3rd: 3:34 (873m)
Wednesday May 8, 2013 #
Running warm up/down 13:35 [1] 2.83 km (4:48 / km) +15m 4:41 / km
Orienteering 15:12 [4] 3.88 km (3:55 / km) +60m 3:38 / km
didnt understand the map to #2 and panicked a bit, thought I lost more than actually did (maybe 10sec). missed the route choice to #7. otherwise not the most interesting sprint.
physically not in the shape I was hoping for.
7th austrian
Running 12:00 [1] 1.8 km (6:40 / km) +15m 6:24 / km
Tuesday May 7, 2013 #
Running 11:47 [2] 2.81 km (4:12 / km) +5m 4:09 / km
Orienteering intervals 5:35 [3] 1.23 km (4:32 / km) +5m 4:27 / km
1st: 1:43 (395m)
2nd: 1:27 (290m)
3rd: 2:25 (545m)
Running 13:30 [1] 2.94 km (4:36 / km) +5m 4:33 / km
Monday May 6, 2013 #
Physio (core) 23:00 [1]
Running 11:49 [2] 2.5 km (4:44 / km)
Running 10:30 [1] 2.22 km (4:44 / km) +5m 4:41 / km
Sunday May 5, 2013 #
Note
Running 30:00 [1] 5.0 km (6:00 / km) +100m 5:27 / km
Friday May 3, 2013 #
Running long 1:42:19 [1] 17.21 km (5:57 / km) +410m 5:19 / km
really easy pace today
Thursday May 2, 2013 #
Physio (core) 36:00 [1]
Cycling (Ergo) 10:00 [1]
Running warm up/down 33:50 [1] 6.16 km (5:30 / km) +50m 5:17 / km
Running Drills 14:14 [3] 1.86 km (7:39 / km)
Running intervals 4:23 [5] 1.5 km (2:55 / km)
times:
54, 51, 53, 52, 53
Wednesday May 1, 2013 #
Running warm up/down 7:30 [1] 1.35 km (5:33 / km)
Orienteering 35:44 [4] 7.45 km (4:48 / km) +20m 4:44 / km
with christof (2nd) and klaus (3rd)
tried to focus on the technical aspect, as I wasnt up physically for an aggressive race. was in the leading group with andreas waldmann and plohni, just until the end where matthias caught up and overran us.
physically quite empty on the last "running kilometre till the finish"
4th total, 1st styrian