Training Log Archive: ol8In the 31 days ending May 31, 2014:
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Saturday May 31, 2014 #
Orienteering 34:00 [1] 4.1 km (8:18 / km) +110m 7:19 / km
Running 12:37 [2] 2.89 km (4:22 / km) +20m 4:13 / km
Friday May 30, 2014 #
Running (wup) 12:00 [1] 2.3 km (5:13 / km)
Orienteering 16:51 [4] 4.5 km (3:45 / km) +10m 3:42 / km
some bad route choices, but a huge miss to #13 (20 seconds) where I got distracted about a car, lost focus, and was totally lost. some further 15sec route choice miss to #21. a lot of good passages, but these two misses were too much.
Running (cd) 12:22 [1] 1.8 km (6:52 / km)
Thursday May 29, 2014 #
Running 43:23 [1] 7.91 km (5:29 / km)
Wednesday May 28, 2014 #
Running (wup) 5:48 [1] 1.27 km (4:34 / km)
Orienteering 18:14 [4] 4.2 km (4:20 / km) +80m 3:58 / km
1st. 7:41 (2,08km, 10Hm)
2nd: 10:33 (2,12km, 70Hm)
some tricky route choices, didnt get all of them right though. good training to get into sprint rhythm again. playing a bit safe on the downhills
Running (cd) 21:43 [1] 3.91 km (5:33 / km) +80m 5:02 / km
Tuesday May 27, 2014 #
Running 36:16 [1] 5.67 km (6:24 / km) +180m 5:31 / km
Monday May 26, 2014 #
Running 21:09 [1] 3.6 km (5:53 / km) +80m 5:17 / km
Sunday May 25, 2014 #
Running warm up/down (wup) 6:01 [1] 1.2 km (5:01 / km)
Orienteering 34:53 [4] 6.2 km (5:38 / km) +160m 4:59 / km
on "Langauer Forst- Eulenberg"
unfortunately, we lost a lot on the 3rd leg, that's why I went out about 13min behind the lead. had a fast start catching schani and jakob towards #3. 30sec mistake to #4. being faster than schani, but just making small mistakes, so he was here again. longer forking to #10 and then caught a pack, searching for #12. map was really weird there... was the last one to find the control and then no chance to catch the others. 11th place in the end, steiermark 2nd.
Running warm up/down (cd) 15:50 [1] 2.6 km (6:05 / km) +10m 5:58 / km
Running 11:29 [1] 2.2 km (5:13 / km)
Saturday May 24, 2014 #
Running warm up/down (wup) 9:18 [1] 1.82 km (5:07 / km) +15m 4:54 / km
Orienteering 1:31:36 [4] 16.82 km (5:27 / km) +340m 4:57 / km
had a really bad start till #8, where I was behind in my orienteering, never had a flow. missed the route choice to #4, going zig-zag and missing in the circle, then direction mistake to #5. from #8 on I tried to re-start the race, was better then. took the risky entrance to #20 on the long route, but didn't loose too much and was lucky;) . stupid miss to #23 and to #24.
#25 was misplaced, found it with markus könig after a while.
race was cancelled therefore, but till #24 it still counts as a WUOC test race.
4th place behind warti, klausi and henrik.
hope to be in better shape (physically and mentally) next week
Running warm up/down (cd) 9:56 [1] 1.24 km (8:01 / km) +10m 7:42 / km
Friday May 23, 2014 #
Beachvolleyball 30:00 [0]
Running 35:44 [1] 6.73 km (5:19 / km) +30m 5:12 / km
supposed to be 5000m long, but it was way longer. Nice to experience a competition from the middle pack;) probably the worst 5k to choose when trying to achieve a good time;)
Thursday May 22, 2014 #
Running (wup) 8:25 [1] 1.6 km (5:16 / km) +10m 5:06 / km
Running 11:56 [2] 3.0 km (3:59 / km)
Orienteering 28:28 [3] 4.35 km (6:33 / km) +220m 5:13 / km
mistake to #1, not being precise enough. then no mistakes, course not really interesting, but map is good:)
intensity between 3 and 4
Running 10:06 [1] 1.6 km (6:19 / km)
Wednesday May 21, 2014 #
Running (wup) 3:25 [1] 0.63 km (5:25 / km) +20m 4:41 / km
Orienteering 22:55 [4] 3.94 km (5:49 / km) +190m 4:41 / km
same gaffling as mathi on #1, got ahead at #2 and ran a pretty solid race till the end. could increase the gap to the others. nice boost of self confidence after the not so successful trainingscamp:)
Running (cd) 13:28 [1] 1.96 km (6:52 / km) +60m 5:58 / km
Monday May 19, 2014 #
Orienteering 16:10 [1] 1.95 km (8:17 / km) +80m 6:53 / km
Running 15:40 [1] 2.0 km (7:50 / km) +115m 6:05 / km
Running warm up/down (wup) 15:22 [1] 3.24 km (4:45 / km)
Running 13:42 [4] 4.0 km (3:26 / km) +10m 3:23 / km
had no team and decided spontaneously to start. pace in the beginning (3:00min/km) was way too fast and I suffered from 1,2km on, decided to switch to some slower speed at 2k and just cruised to finish. amazing victory from sandro, axel and klaus. also surprised how mathi and matze coped with the trainingscamp.
km splits (gps-based):
3:08, 3:26, 3:33, 3:41
Running (cd) 19:10 [1] 3.2 km (5:59 / km) +15m 5:51 / km
Sunday May 18, 2014 #
Note
Running warm up/down 10:00 [1] 1.8 km (5:33 / km)
Orienteering 13:35 [4] 3.5 km (3:53 / km) +10m 3:50 / km
leg 1; staying in the pack and having a solid run. not pushing too much as I felt a bit sickish when waking up. could finish as 4th, leading a big pack.
Orienteering 14:15 [4] 3.6 km (3:58 / km)
running alone the whole way. couldn't identify the entrance in the northern part of the map, so lost there about 30sec in total (to #6 and to #7).
Saturday May 17, 2014 #
Running warm up/down 14:00 [1] 2.0 km (7:00 / km) +60m 6:05 / km
Orienteering 16:33 [3] 2.61 km (6:20 / km) +90m 5:25 / km
small mistake to #3 and #5 and then a huge mistake to #6 (about 2min). so didnt take it too seriously then. no focus on the o-part...
4th in my heat behind warti (12:56), franzi (13:33) and wolfi (15:46), so actually it wasn't pretty difficult to qualify...
Orienteering 39:48 [3] 6.0 km (6:38 / km) +110m 6:05 / km
totally not in race-mindset. not wanting to take the safe route to #1, so missed abou 1:30min going straight and coming off line, then a huge mistake (4min) to #5. then some good controls. to #14 again a huge miss. just not getting my head into it.
Orienteering 1:05:00 [2] 8.7 km (7:28 / km) +250m 6:32 / km
Friday May 16, 2014 #
Running warm up/down 10:00 [1] 1.8 km (5:33 / km)
Orienteering 24:10 [4] 4.18 km (5:47 / km) +105m 5:08 / km
ran with simon in a team as 2nd/4th runner. first loop was quite ok, head to head running with xander.
Orienteering 25:04 [4] 4.1 km (6:07 / km) +100m 5:27 / km
miss to #3, where I lost about 1:30min, then trying to catch the group in front. caught xander at #6 again, then took a different route to #7 and made a huge mistake to #8 (map was weird there...) costing about 1:30min. then lost my interest and just cruising till finish with jakob
Running 3:04 [1] 0.53 km (5:47 / km) +25m 4:41 / km
Orienteering 57:33 [2] 6.59 km (8:44 / km) +215m 7:30 / km
mistake to #1, then had a good flow, got something in my eye midway, then wasn't focused at all and eye was hurting, so cut it short (before missing some controls)
Running 2:00 [1] 0.37 km (5:24 / km) +10m 4:46 / km
Thursday May 15, 2014 #
Running 8:34 [2] 1.24 km (6:55 / km) +140m 4:25 / km
Orienteering 57:10 [2] 6.69 km (8:33 / km) +340m 6:49 / km
Wednesday May 14, 2014 #
Running (wup) 7:27 [1] 1.6 km (4:39 / km)
Running 3:54 [4] 1.2 km (3:15 / km)
3x400 in 78
Running 12:07 [2] 3.0 km (4:02 / km)
Running 55:14 [1] 8.26 km (6:41 / km) +200m 5:58 / km
Tuesday May 13, 2014 #
Running (wup) 5:10 [1] 0.93 km (5:33 / km)
Running tempo 36:24 [4] 10.0 km (3:38 / km)
goal was to try 3:40 pace and it actually wasn't that tough. so just went with the group, but didn't accelerate on the last 2k as the others did. quite pleased with how "easy" this effort feels
Running (cd) 4:10 [1] 0.93 km (4:29 / km)
Monday May 12, 2014 #
Orienteering 29:00 [1] 4.03 km (7:12 / km) +150m 6:04 / km
Running intervals 15:40 [5] 3.16 km (4:57 / km) +220m 3:41 / km
loop about 790metres with 55metres of climb.
times:
3:58, 3:57, 3:56, 3:49
Running (recovery) 11:25 [1] 1.6 km (7:08 / km)
Physio (core) 20:00 [1]
Cycling (Ergo) 20:00 [1]
ahr:112 max:128
Sunday May 11, 2014 #
Physio (core) 20:00 [1]
Running 13:25 [1] 2.87 km (4:40 / km) +10m 4:36 / km
Orienteering 7:30 [1] 0.81 km (9:16 / km) +50m 7:05 / km
Running 12:00 [3] 3.16 km (3:48 / km)
passo rolle 2009 was nothing compared to that;)
Saturday May 10, 2014 #
Running 10:00 [2] 2.0 km (5:00 / km)
Running (wup) 11:00 [1] 2.0 km (5:30 / km)
Orienteering 11:41 [4] 3.1 km (3:46 / km) +30m 3:36 / km
despite very stressful days before, I could keep a good focus in the race. Could keep my flow going from start to finish. fast start, then on the long leg to #4 I felt that physically it wasn't my day, but through the forest controls I came smoothly. slight curve to #8 and exit to #9 not the best. to #16 and #17 straight; sixth gear physically was missing. damn satisfied, maybe 10 seconds of micro-route choices...
1st place:)
Running 20:00 [1] 3.6 km (5:33 / km) +30m 5:20 / km
Friday May 9, 2014 #
Cycling (Ergo) 45:00 [1]
(rest day)
Thursday May 8, 2014 #
Physio (bouldern) 10:00 [1]
Running (wup) 6:00 [1] 1.0 km (6:00 / km)
Running tempo 38:11 [4] 10.33 km (3:42 / km) +10m 3:41 / km
took it as a steady training (fast DL2 pace) and ran with simmi the whole way. second loop was a bit annoying as we had to overtake runners for the last 4km.
km splits (gps-based):
3:28, 3:29, 3:32, 3:42, 3:45, 3:42, 3:48, 3:47, 3:53, 3:52, 1:12 (0,33km)
5th place individually and win in team competition with sandro, simmi and philo.
Running (cd) 12:11 [1] 1.81 km (6:44 / km)
Wednesday May 7, 2014 #
Swimming 50:00 [1]
Running (wup) 27:30 [1] 5.1 km (5:24 / km) +140m 4:44 / km
Orienteering 52:55 [3] 7.83 km (6:45 / km) +440m 5:17 / km
running with matze first two controls, then took on purpose a different route choice and from that point on, I didn't see anybody except when matze and I finished at the same time coming from different directions.
lost interest quite early on as runnability was in some places crap (not shown on the map)
Running (cd) 26:44 [1] 5.3 km (5:03 / km) +80m 4:41 / km
Tuesday May 6, 2014 #
Running warm up/down 6:02 [1] 1.27 km (4:45 / km)
Running intervals 13:34 [4] 3.7 km (3:40 / km)
4 times the whole circle
about 925metres of running:
3:24, 3:23, 3:24, 3:23
Orienteering 17:09 [3] 4.03 km (4:15 / km) +10m 4:12 / km
2nd: 5:30 (1,30km)
3rd: 3:07 (0,75km)
4th: 3:43 (0,89km)
Running 17:10 [1] 2.5 km (6:52 / km)
Physio (core) 20:00 [1]
Monday May 5, 2014 #
Physio (core) 25:00 [1]
Running 12:00 [1] 2.2 km (5:27 / km)
Sunday May 4, 2014 #
Running (D1) 1:23:36 [3] 17.18 km (4:52 / km) +630m 4:07 / km
home-hilmteich-mariatrost-rettenbachklamm-platte-leechwald-home
really nice loop and I tried to have a steady effort up those hills:)
Saturday May 3, 2014 #
Running (wup) 6:15 [1] 1.17 km (5:21 / km)
Running 12:16 [2] 3.0 km (4:05 / km)
Running 10:31 [3] 3.0 km (3:30 / km)
Running 3:00 [5] 0.84 km (3:34 / km) +60m 2:38 / km
about 140metres each, 10metres of climb
Running 20:00 [1] 2.6 km (7:42 / km)
Friday May 2, 2014 #
Swimming 1:00:00 [1]
Running (wup) 22:38 [1] 3.65 km (6:12 / km) +150m 5:09 / km
Orienteering 47:19 [2] 5.04 km (9:23 / km) +380m 6:49 / km
rough and tough training, some small wobbles in the circle, otherwise fine. testing how much I can push uphill in order to be able to have oxygen left for some technical controls afterwards.
didn't see flags at #4, #12, #24, #28 and #29 (saw one but it was wrong).
Running 19:37 [1] 3.92 km (5:00 / km) +50m 4:42 / km
Thursday May 1, 2014 #
Physio (core) 20:00 [1]
Running warm up/down (wup) 9:30 [1] 1.8 km (5:17 / km) +50m 4:38 / km
Running intervals 26:00 [4] 5.22 km (4:59 / km) +250m 4:01 / km
1/2/3/3/2/1/1/2/3 with 1min easy jogging as recovery
ints mainly uphill, recoveries flat or downhill
starting at hilmteich north end, going along the trails up to mariatrost and then back about midway
Running (cd) 17:16 [1] 3.06 km (5:39 / km) +10m 5:33 / km