Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  Running38 25:11:30 183.75(8:14) 295.72(5:07) 2845
  Cycling3 6:26:27 77.54(4:59) 124.79(3:06) 440
  Orienteering11 6:24:38 34.24(11:14) 55.1(6:59) 1755
  Hiking1 5:02:00 13.24(22:49) 21.3(14:11) 1350
  Physio8 4:07:00
  Tennis3 1:40:00
  Beachvolleyball2 1:15:00
  Soccer1 30:00
  Running Drills1 6:40 0.37(17:53) 0.6(11:07)
  Total48 50:43:15 309.14 497.51 6390
  [1-5]48 47:48:15

«»
5:02
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Jul 31, 2013 #

2 PM

Running warm up/down 21:04 [1] 3.1 km (6:48 / km)

Orienteering 16:11 [4] 4.16 km (3:53 / km) +25m 3:47 / km

euromeeting sprint on "lossiemouth"

pretty cool sprint area. held it together in the housing area. not taking the best line everywhere but ok. then messed up the route choice into the "forest part" and some 30sec mistake on the last difficult control (#17). speed was here for best austrian....
6 PM

Orienteering 21:39 [1] 3.22 km (6:43 / km) +40m 6:20 / km

short o training on "carse of ardersier" to get into mood for middle tomorrow

Tuesday Jul 30, 2013 #

7 AM

Running 18:57 [1] 3.43 km (5:31 / km) +10m 5:27 / km

morning jog with franzi before travelling
10 PM

Running 23:16 [1] 4.32 km (5:23 / km) +60m 5:02 / km

jogging with the gang after travel in inverness

Monday Jul 29, 2013 #

8 AM

Physio (core) 18:00 [1]

Running 24:37 [1] 5.35 km (4:36 / km) +10m 4:34 / km

usual oedter loop, going easy

Sunday Jul 28, 2013 #

Event: Scottish 6 Days
 
7 PM

Cycling 1:30:17 [1] 31.13 km (2:54 / km) +70m 2:52 / km

short evening cycling tour with carmen- ebelsberg and back + some kms to marchtrenk

Saturday Jul 27, 2013 #

7 PM

Running warm up/down (wup) 15:09 [2] 3.53 km (4:18 / km) +10m 4:14 / km

Orienteering 7:38 [4] 1.92 km (3:59 / km) +10m 3:52 / km

sprint on "waltendorf"

just to get into the routines, was picking fast good routes.

Orienteering 14:45 [4] 3.23 km (4:34 / km) +45m 4:16 / km

2nd sprint on "st.peter"

longer one, guess pretty relevant for euromeeting sprint. wasnt paying so much attention, some hesitations and not the best sprint flow.

Running warm up/down (cd) 19:37 [1] 3.96 km (4:57 / km) +10m 4:54 / km

Friday Jul 26, 2013 #

9 AM

Running 19:23 [1] 2.9 km (6:41 / km) +90m 5:47 / km
(rest day)

easy jogging home from carmen with bag

Thursday Jul 25, 2013 #

8 AM

Running 40:09 [1] 7.53 km (5:20 / km) +120m 4:56 / km

to track- pacing maren for her 3k attempt- back after beachvolleyball

Beachvolleyball 30:00 [0]

8 PM

Running 25:00 [1] 4.0 km (6:15 / km) +90m 5:37 / km

beer o on "hilmteich"

Wednesday Jul 24, 2013 #

8 AM

Running 31:16 [1] 6.53 km (4:47 / km) +10m 4:45 / km

easyish morning jog (barefoot on grass)
6 PM

Running tempo (d2) 50:47 [4] 12.97 km (3:55 / km) +85m 3:47 / km

to and from training with soccer training d2 pace

25:32 (6,48km, 50HM)
25:15 (6,49km, 35HM)

Running 36:59 [1] 5.22 km (7:05 / km) +80m 6:35 / km

really easy with soccer players

Tuesday Jul 23, 2013 #

8 AM

Physio (core) 36:00 [1]

7 PM

Running warm up/down 36:28 [1] 5.4 km (6:45 / km) +50m 6:27 / km

Running intervals 12:36 [5] 4.0 km (3:09 / km)

4*1000m with 4min recovery on track

times:
3:07, 3:09, 3:10, 3:10

still damn hot on track, quite disappointing times. got slower and/or was tired from orienteering the last days

Monday Jul 22, 2013 #

10 AM

Running warm up/down (wup) 9:14 [1] 1.37 km (6:44 / km) +40m 5:53 / km

Orienteering 1:05:17 [2] 6.22 km (10:30 / km) +410m 7:54 / km

bubo cup day 4 on "bisaga (1:7500)

really tough terrain, didnt have the best start by trying to go too safe to #1, then ok. was mainly walking/stop and go in the really tough terrain as it was tricky. stupid miss to #13 + #14. 2nd place

Running 11:53 [1] 2.1 km (5:40 / km) +40m 5:10 / km

Sunday Jul 21, 2013 #

10 AM

Cycling 1:17:04 [1] 20.25 km (3:48 / km) +250m 3:35 / km

short mtb-tour with carmen
4 PM

Running warm up/down (wup) 7:58 [1] 1.5 km (5:19 / km)

Orienteering 12:06 [4] 2.93 km (4:08 / km) +45m 3:50 / km

bubo cup day 3- sprint on "vipava (1:4000)

really tricky sprint. was navigating from #4 to #9 and was totally confused. before a 15sec mistake to #4, further mistake to #12
not really satisfied as I had a hard time to get in a proper sprint rhythm.
2nd place

Running 33:29 [2] 7.65 km (4:23 / km) +15m 4:20 / km

run home to ajdovscina along the road in the heat

Soccer 30:00 [1]

Saturday Jul 20, 2013 #

10 AM

Running (wup) 8:44 [1] 1.46 km (5:59 / km) +60m 4:58 / km

Orienteering 41:18 [2] 4.81 km (8:35 / km) +205m 7:05 / km

bubo cup day 2 on "postojnska jama" (1:10000)

really satisfying race, perfect flow till #7, then to #8 took the wrong choice and missed near the circle. then steady and focused till the end. some misses on #13, #14 and #19.
1st place

Running (cd) 15:06 [2] 2.96 km (5:06 / km) +60m 4:38 / km

7 PM

Running warm up/down 22:46 [1] 3.65 km (6:14 / km) +50m 5:50 / km

Running intervals 9:00 [5] 2.95 km (3:03 / km)

9*1min hard/ 1min easy along gravel road (slightly uphill one way, other way slightly downhill)

distances:
322, 316, 326, 319, 334, 319, 334, 328, 355

not going super hard, just to remember the legs to run faster.

Friday Jul 19, 2013 #

6 AM

Running 21:02 [1] 3.32 km (6:20 / km) +70m 5:44 / km

morning jog (collecting 2 controls from yesterday)
10 AM

Running 9:16 [1] 1.44 km (6:26 / km) +50m 5:29 / km

Orienteering 50:50 [2] 6.02 km (8:27 / km) +280m 6:51 / km

bubo cup day 1 on "magdalena" (1:7500)

not so easy to get into the ultimate maps, so was running careful. parallel mistake to #4 (2min) and #8 (2min). otherwise quite ok. twisted my ankle going to second last controls. lost the lead there, so 2nd place (5sec behind)

Running (cd) 14:33 [1] 2.16 km (6:44 / km) +40m 6:10 / km

Thursday Jul 18, 2013 #

6 PM

Orienteering 1:04:48 [1] 7.72 km (8:24 / km) +330m 6:55 / km

travelling to slovenia and then training on "hudelj", right next to camping place

was setting controls for the others and did then some o-ing on my own. twisted my ankle slightly in the end.

Wednesday Jul 17, 2013 #

8 AM

Running warm up/down 44:37 [1] 6.3 km (7:05 / km) +100m 6:34 / km

Running intervals 19:48 [5] 6.0 km (3:18 / km)

6*1000m with 2min recovery on track with sandro

felt really bad today, too early, too hot, too tired. glad to push the session through but times were quite slow.

3:16, 3:19, 3:20, 3:19, 3:19, 3:15
4 PM

Physio (core) 35:00 [1]

Tuesday Jul 16, 2013 #

8 AM

Hiking 5:02:00 [1] 21.3 km (14:11 / km) +1350m 10:46 / km

hiking tour with carmen, sebi and tanja

mixnitz- bärenschützklamm- hochlantsch- teichalm- back

Monday Jul 15, 2013 #

12 PM

Running 15:00 [1] 2.5 km (6:00 / km)

Tennis 30:00 [0]

5 PM

Physio (core) 38:00 [1]

Running warm up/down 20:49 [1] 3.4 km (6:07 / km) +60m 5:38 / km

Running tempo 43:01 [4] 11.0 km (3:55 / km) +180m 3:37 / km

d2 run with sandro along roseggerweg

5,5km up (22:00) + back (21:01)
pretty dead on the way back, guess pace was a bit to quick uphill

Sunday Jul 14, 2013 #

8 AM

Running 19:04 [1] 3.9 km (4:53 / km) +30m 4:42 / km

Tennis 30:00 [0]

6 PM

Running warm up/down 49:20 [1] 8.59 km (5:45 / km) +40m 5:37 / km

Running intervals 9:12 [5] 3.0 km (3:04 / km)

2x1000m in 3:05 with 4min recovery + sprint training + 1x1000 in 3:05

km times:
3:04, 3:03, 3:05

Orienteering 16:08 [4] 4.13 km (3:54 / km) +20m 3:49 / km

sprint on "stadtpark" planned by philo

nice course and had an satisfying flow, unfortunately some passages were blocked, so longer than expected.

Saturday Jul 13, 2013 #

9 AM

Physio (core) 18:00 [1]

Running 31:22 [1] 5.1 km (6:09 / km) +160m 5:19 / km

jog to training, mainly trails

Orienteering 52:32 [1] 5.42 km (9:42 / km) +320m 7:29 / km

corridor on "mariatrost"

focus was on reading from point to point. went good. came off once, but realized quickly.

Running 27:12 [1] 5.32 km (5:07 / km) +20m 5:01 / km

Friday Jul 12, 2013 #

8 AM

Running warm up/down 21:48 [1] 3.74 km (5:50 / km)

Running 20:00 [4] 5.46 km (3:40 / km)

2x half mona session around oedter see
with 4min jogging break

1st: 2x90sec + 2x60sec 10:00- 2.75km
2nd: 2x60sec + 4x30sec + 4x15sec 10:00- 2.71km

Physio (core) 20:00 [1]

Thursday Jul 11, 2013 #

9 AM

Cycling long 3:39:06 [1] 73.41 km (2:59 / km) +120m 2:58 / km

cycling tour with carmen (oedt-lambach-+ bit more and back)
7 PM

Running 43:27 [1] 9.53 km (4:34 / km) +10m 4:32 / km

evening jog around oedt to get legs working again

Wednesday Jul 10, 2013 #

8 AM

Running warm up/down 31:00 [1] 4.63 km (6:42 / km) +10m 6:37 / km

Running intervals 19:36 [5] 6.0 km (3:16 / km)

6*1000m on cycling path with 2min recovery

times:
3:21, 3:17, 3:15, 3:14, 3:16, 3:13

pacing is more inconsistent than on track, but felt quite ok.
afterwards swim in the lake:)
8 PM

Running 46:37 [2] 10.71 km (4:21 / km) +10m 4:20 / km

evening run in oedt

Tuesday Jul 9, 2013 #

8 AM

Physio (core) 45:00 [1]
(rest day)

Monday Jul 8, 2013 #

7 AM

Running 55:14 [2] 10.53 km (5:15 / km) +150m 4:54 / km

morning jog with sandro from hilmteich to mariatrost and back

Sunday Jul 7, 2013 #

9 AM

Running warm up/down 45:00 [1] 7.0 km (6:26 / km) +60m 6:10 / km

Running Drills 6:40 [1] 0.6 km (11:07 / km)

Running intervals 12:28 [5] 4.0 km (3:07 / km)

4*1000m with 4min recovery with schani

plan was to run a bit faster than normal (between 3:05-3:10)
was damn hot on the track

times:
3:08, 3:07, 3:07, 3:06
pacing till 600m was a bit too slow on last, otherwise would have been faster.
6 PM

Running warm up/down 15:00 [1] 2.6 km (5:46 / km)

Orienteering 11:00 [4] 2.48 km (4:26 / km) +10m 4:21 / km

sprint training with axel, sandro and schani

1st sprint on "goggis castle"
didnt get in the real flow. 3rd place (sandro had 10:43)

Orienteering 10:26 [4] 2.84 km (3:40 / km) +15m 3:35 / km

sprint 2 on "uni"

quite good run, on the long one to #4 took the wrong route choice. physically really tired on the running bits.

Saturday Jul 6, 2013 #

6 AM

Running long 1:22:26 [1] 14.73 km (5:36 / km) +420m 4:54 / km

really early morning jog up to platte via some detours and then via hilmteich to carmen

it s nice to have finished training already at 7:30;)

Friday Jul 5, 2013 #

2 PM

Physio (core) 37:00 [1]

6 PM

Running warm up/down 34:20 [1] 6.3 km (5:27 / km) +50m 5:15 / km

Running intervals 19:58 [4] 4.32 km (4:37 / km) +300m 3:26 / km

3* usi course uphill part with jogging down as recovery
= 1,44km/ 100Hm
times:
6:44, 6:39, 6:35

Thursday Jul 4, 2013 #

8 AM

Running 13:45 [1] 2.76 km (4:59 / km)

barefoot on the grass

Beachvolleyball 45:00 [0]

6 PM

Running 1:27:07 [1] 17.4 km (5:00 / km) +20m 4:59 / km

from work- to kleine zeitung lauftreff (ran with schani as the others were too slow)- home

Wednesday Jul 3, 2013 #

10 AM

Running 22:04 [1] 4.2 km (5:15 / km) +20m 5:08 / km

to and from tennis court with bag

Tennis 40:00 [0]

5 PM

Running warm up/down 34:40 [1] 5.3 km (6:32 / km) +15m 6:27 / km

Running intervals 19:44 [5] 6.0 km (3:17 / km)

back to basics

6*1000m in about 3:18 with 2min recovery

times:
3:17, 3:15, 3:18, 3:18, 3:19, 3:17

legs were heavy already from the start, last three reps were tough!

Tuesday Jul 2, 2013 #

5 PM

Running warm up/down 45:02 [1] 7.5 km (6:00 / km) +50m 5:49 / km

Running intervals 8:30 [5] 2.8 km (3:02 / km)

we planned a 3k test, but everybody dropped out. didnt feel motivated to push at all and ran alone.

so 1600m in 5:06, then 3x400 in 68, 67, 69

Monday Jul 1, 2013 #

4 PM

Running 16:00 [1] 2.3 km (6:57 / km) +90m 5:49 / km
(rest day)

organizing school training

« Earlier | Later »