Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending Mar 31, 2015:

activity	#	time	miles		km		+m
Running	39	22:05:36	151.29	(8:46)	243.47	(5:27)	3966
Orienteering	23	17:29:37	95.59	(10:59)	153.83	(6:49)	4370
XC Skiing	4	3:53:26	24.52	(9:31)	39.46	(5:55)	320
Hiking	1	2:56:00	6.59	(26:42)	10.61	(16:35)	820
Physio	10	2:10:00
Soccer	2	45:00
Running Drills	1	18:00	0.96	(18:49)	1.54	(11:41)	25
Total	53	49:37:39	278.94		448.91		9501
[1-5]	51	44:59:15

3:42

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Tuesday Mar 31, 2015 #

10 AM

Orienteering 1:30:13 [2] 10.34 km (8:44 / km) +150m 8:08 / km

even-odd training with franzi on "prniba"
nice training and really enjoyable as I felt I had everything under control, even though head was getting a bit tired in the end.

4 PM

Orienteering 42:25 [1] 5.19 km (8:10 / km) +85m 7:33 / km

middle distance on "prniba"
going really slow and trying to find a nice flow. big mistake to #7 and a bit insecure to #11, otherwise ok.

Physio (core) 10:00 [1]

programme by mathi/maren

Monday Mar 30, 2015 #

10 AM

Running warm up/down 11:40 [1] 2.21 km (5:17 / km) +15m 5:06 / km

Orienteering 32:33 [4] 6.59 km (4:56 / km) +135m 4:29 / km

6x sprint loops on "omisalj"

1st: 5:01 (1,07km, 25Hm)
2nd: 6:10 (1,23km, 15Hm)
3rd: 6:26 (1,20km, 35Hm)
4th: 5:04 (1,05km, 25Hm)
5th: 4:10 (0,9km, 25Hm)
6th: 5:42 (1,14km, 10Hm)

got filmed by bindi on the first rep:

1) map reading speed has to increase
2) less map contact (trust more in my map reading)
3) focus on accelerating after corners/controls...

Orienteering 10:44 [1] 1.94 km (5:32 / km) +45m 4:57 / km

2 sprint line-o as cd:
1st: 5:57 (1,07km, 25Hm)
2nd: 4:47 (0,87km, 20Hm)

4 PM

Running warm up/down 11:00 [1] 1.9 km (5:47 / km)

Orienteering 18:10 [2] 3.75 km (4:51 / km) +60m 4:29 / km

tandem memory training with franzi on "krk-jezehovac" (shadowed by rolf)
quite ok, had two minor mistakes

Orienteering 10:39 [4] 2.43 km (4:23 / km) +25m 4:10 / km

short sprint on "krk-jezehovac"
route choice miss to #1 (10sec), insecurity to #19 (10sec), #20 was wrong and a short insecurity to #23 (5sec). otherwise quite smooth:) warti won with 10:08.

Physio (core) 10:00 [1]

programme by robi

Sunday Mar 29, 2015 #

10 AM

Orienteering 1:35:26 [3] 13.0 km (7:20 / km) +450m 6:15 / km

5* up and down on "bukovac sungerski"
up = uphill running with about 600m/85Hm
down= o-courses downhill and in the flat

1st: 18:20 (2,38km)
2nd: 23:05 (3,03km)- horrible miss, just couldnt find a control, went back, on the next loop I found the control easily, just were I was looking- so stupid
3rd: 17:15 (2,48km)
4th: 18:28 (2,57km)
5th: 19:18 (2,54km)

3 PM

Running warm up/down (wup) 6:56 [1] 0.85 km (8:09 / km) +100m 5:08 / km

Orienteering 40:45 [3] 5.7 km (7:09 / km) +200m 6:05 / km

middle distance on "delnice"
good start followed by a 2min mistake to #4, then taking it a bit easier. 45sec miss to #11 after a bad exit direction and 1min miss to #15, where I was a bit distracted by henrik/simmi/ursi and map;)

Saturday Mar 28, 2015 #

1 PM

Running warm up/down (wup) 11:30 [1] 2.0 km (5:45 / km) +50m 5:07 / km

Running race 17:11 [5] 5.0 km (3:26 / km)

5000m test
not satisfied at all, felt ok till 2,4 where I stayed in a bigger group, then had some problems with my stomache for about 2 laps, then on my own....

Running warm up/down (cd) 13:05 [1] 2.12 km (6:10 / km)

Friday Mar 27, 2015 #

11 AM

Running 18:40 [2] 4.21 km (4:26 / km) +20m 4:20 / km
(rest day)

pre-race-jog with 3 strides

Thursday Mar 26, 2015 #

11 AM

Running 39:35 [1] 7.64 km (5:11 / km) +250m 4:27 / km

usual trail loop, good feeling:)

Running intervals 1:05 [5] 0.24 km (4:31 / km) +36m 2:35 / km

6*10-11sec uphill sprints on muddy, but pretty steep trail with 90sec recovery

Running (recoveries) 7:30 [0] 0.4 km (18:45 / km)

3 PM

Physio (core) 10:00 [1]

Wednesday Mar 25, 2015 #

5 PM

Running warm up/down (wup) 11:35 [1] 2.45 km (4:44 / km)

Orienteering 17:35 [4] 3.78 km (4:39 / km)

2 sprint loops on "uni graz (with some added fences)

1st: 9:42 (1,94km)
2nd: 7:53 (1,84km)

focusing on my sprint routine, worked pretty well and tried to push hard. guess garmin isnt really accurate with distance as pace seems quite slow (especially on the first one) , but I tried quite hard...

C • "Garmin-Accurracy" 1

Running warm up/down (cd) 16:25 [1] 2.75 km (5:58 / km) +75m 5:15 / km

Tuesday Mar 24, 2015 #

8 AM

Physio (core) 20:00 [1]

6 PM

Running 10:13 [1] 2.43 km (4:12 / km)

barefoot on grass

XC Skiing 53:05 [1] 8.4 km (6:19 / km)

usi kurs "nordic blading"

Monday Mar 23, 2015 #

11 AM

Running warm up/down (wup) 14:00 [1] 2.91 km (4:49 / km) +30m 4:35 / km

Running intervals 16:40 [5] 5.2 km (3:12 / km)

track training
4x800 in 2:40 with 45sec recovery + 5min series break
4x400 in 76sec with 45sec recovery + 3min break
4x100 with 45sec recovery (barefoot on grass)

times:
2:40, 2:40, 2:40, 2:39, 76, 76, 76, 74, 16, 14, 15, 14
feeling ok, never had to fight to keep the pace:)

Running (recoveries) 14:45 [0] 1.67 km (8:50 / km)

Running warm up/down (cd) 15:20 [1] 2.4 km (6:23 / km) +80m 5:29 / km

1 PM

Orienteering 29:05 [1] 3.54 km (8:13 / km) +160m 6:42 / km

setting controls for school training

5 PM

Running 28:55 [1] 3.75 km (7:43 / km) +170m 6:17 / km

collecting controls!

Sunday Mar 22, 2015 #

9 AM

Hiking 2:56:00 [0] 10.61 km (16:35 / km) +820m 11:58 / km

easy hiking tour with my parents, ana and ali
bruck/weitental- hochanger and back down. snow on top:)

6 PM

Physio (core) 20:00 [1]

Running 26:33 [1] 5.55 km (4:47 / km) +80m 4:28 / km

short easy jog to stretch the legs

Saturday Mar 21, 2015 #

1 PM

Running warm up/down (wup) 5:57 [1] 1.08 km (5:31 / km) +35m 4:44 / km

Orienteering 1:20:24 [4] 12.42 km (6:28 / km) +650m 5:08 / km

styrian ultralong champs on "raach"

not the most interesting terrain, big mistake to #4 in the circle (3min), then suboptimal choice to #13 and #25. generally a lot of hesitations and not really smooth. 3rd place behind klausi and xander, 2nd styrian. (official time: 81:12)

Running warm up/down (cd) 10:35 [1] 1.2 km (8:49 / km) +35m 7:42 / km

Friday Mar 20, 2015 #

8 AM

Running 50:12 [1] 8.38 km (5:59 / km) +190m 5:23 / km

easyish morning jog with gerrit

Thursday Mar 19, 2015 #

12 PM

Running (wup) 14:10 [1] 3.06 km (4:38 / km) +30m 4:25 / km

Running intervals 18:20 [5] 5.6 km (3:16 / km)

track training: 2000-3x1000-3x200 (4min-3min-90sec)

times:
6:44, 3:20, 3:19, 3:18, 34, 32, 33
quite positive feedback about the shape, expected it to be tougher to run these times:) or maybe it was the coach-as-observer-effect?

Running (recoveries) 16:00 [0] 1.53 km (10:27 / km)

Running warm up/down (cd) 13:55 [1] 2.31 km (6:01 / km) +80m 5:08 / km

Wednesday Mar 18, 2015 #

11 AM

Physio (core) 15:00 [1]

5 PM

Running warm up/down (wup) 11:40 [1] 2.47 km (4:43 / km)

Orienteering intervals 17:05 [4] 4.31 km (3:58 / km) +35m 3:49 / km

5 sprint-ints on "waltendorf (with added fences and prohibited areas)"
had a good sprint flow, two times the slower route

1st: 2:46 (0,63km)
2nd: 1:58 (0,51km)
3rd: 5:39 (1,4km)
4th: 4:24 (1,14km)
5th: 2:18 (0,63km)

started a bit in front of robi, simmi and axl, so I could focus on my own sprint technique.

C • karte 1

Running (recoveries) 10:00 [0] 0.4 km (25:00 / km)

Running warm up/down (cd) 16:50 [1] 3.08 km (5:28 / km) +15m 5:20 / km

Tuesday Mar 17, 2015 #

5 PM

Running warm up/down (wup) 14:10 [1] 3.07 km (4:37 / km)

Running tempo 25:19 [4] 7.0 km (3:37 / km)

faster 7km DL2 run
1,5km a bit slower with klaus, then speeding up a bit. down 5k and then alone up 2k. felt hard, but manageable:)

Running warm up/down (cd) 33:16 [1] 6.13 km (5:26 / km) +40m 5:15 / km

XC Skiing 57:00 [1] 9.63 km (5:55 / km)

after 20min break- usi kurs "nordic blading"

Monday Mar 16, 2015 #

2 PM

Running 18:00 [1] 2.56 km (7:02 / km) +110m 5:47 / km

setting controls for school training!

6 PM

Running warm up/down (wup) 8:45 [1] 1.9 km (4:36 / km)

Soccer 25:00 [2]

Physio (pilates) 10:00 [1]

Running warm up/down (cd) 9:25 [1] 1.92 km (4:54 / km) +20m 4:40 / km

Sunday Mar 15, 2015 #

10 AM

Running 1:39:25 [1] 15.07 km (6:36 / km) +350m 5:55 / km

to hilmteich- garmin trailmeeting damn slow (78min)- to usz- from usz

Running 1:00 [5] 0.24 km (4:10 / km) +30m 2:34 / km

6*10sec uphill sprints with about 2min recovery

Running (recoveries) 9:45 [0] 0.5 km (19:30 / km)

Saturday Mar 14, 2015 #

10 AM

Running warm up/down 39:20 [1] 7.2 km (5:28 / km) +110m 5:05 / km

wup-recoveries-cd

Running intervals 11:02 [4] 3.2 km (3:27 / km)

8x400m on track with 1 lap on grass jogging as recovery
during intervals I had a map of bergen centrum sprint and decided 2-3 legs.
times:
84, 83, 83, 83, 82, 83, 83, 81

1 PM

Running warm up/down (wup) 6:05 [1] 1.12 km (5:26 / km)

Orienteering 36:13 [4] 7.08 km (5:07 / km) +175m 4:33 / km

SO-Cup on "Unterwaldbauern"
pretty easy and fast forward course. tried to stay as aggressive as possible, legs were tired halfway. no real mistake, some insecurities maybe adding up to 30 seconds. 2nd place, 2min behind klausi- pretty impressed by his effort

C • Sehr gute Zeit! 3

Running warm up/down (cd) 9:56 [1] 1.54 km (6:27 / km) +20m 6:03 / km

Friday Mar 13, 2015 #

1 PM

Running 31:45 [1] 6.19 km (5:08 / km) +145m 4:35 / km
(rest day)

easy jog

Thursday Mar 12, 2015 #

10 AM

Orienteering 1:19:18 [1] 9.98 km (7:57 / km) +450m 6:29 / km

o-training on "tramuntana"
brain pretty tired, so called it a day and did some jogging. no map tomorrow;)

Wednesday Mar 11, 2015 #

10 AM

Running warm up/down 23:20 [1] 3.95 km (5:54 / km) +35m 5:39 / km

Orienteering 18:42 [4] 3.95 km (4:44 / km) +20m 4:37 / km

qualification + final on "grad cres"
nice little sprint area, got in a better flow towards the end:)

1st: 9:26 (1,97km)
2nd: 9:14 (1,98km)

2 PM

Running warm up/down (wup) 14:40 [1] 2.36 km (6:13 / km) +50m 5:37 / km

Orienteering 54:33 [2] 7.03 km (7:46 / km) +155m 6:59 / km

multitechnique-training on "maslinici"
really special terrain, haven't seen so many stones everywhere, had a good flow, but stones were annoying me by the end.

7 PM

Running warm up/down 4:40 [1] 0.76 km (6:08 / km) +10m 5:46 / km

Orienteering 22:35 [2] 4.28 km (5:17 / km) +50m 4:59 / km

night sprint on "krk-jezevac"
print quality at night not the best, bit spooky on the first part in the camping area, some interesting choices though.

Tuesday Mar 10, 2015 #

10 AM

Orienteering 1:18:00 [2] 9.9 km (7:53 / km) +410m 6:32 / km

partner- o with franzi on "divaska jama"

alternating lead and verbalizing our orienteering, interesting and fun training:)

4 PM

Running warm up/down 23:30 [1] 3.7 km (6:21 / km) +70m 5:48 / km

Orienteering 16:11 [3] 3.16 km (5:07 / km) +150m 4:08 / km

sprint-ints on "omisalj"

1st: 5:15 (1,09km, 20Hm), no control on #6
2nd: 6:25 (1,06km, 95Hm), stupid miss to #1, lost it there already
3rd: 4:31 (1,01km, 35Hm), better, but not smooth yet

Monday Mar 9, 2015 #

10 AM

Running warm up/down (wup) 12:50 [1] 1.67 km (7:41 / km) +185m 4:57 / km

Orienteering 57:44 [3] 8.31 km (6:57 / km) +305m 5:52 / km

lipica open stage 3 on "hubelj"

without compass in order to see how often and when compass is needed. was ok in the beginning. some problems on the open areas, stupid miss to #24.

Running warm up/down (cd) 3:00 [1] 0.41 km (7:19 / km)

4 PM

Running (wup) 21:43 [2] 4.72 km (4:36 / km)

Physio (core) 10:00 [1]

Running Drills 18:00 [3] 1.54 km (11:41 / km) +25m 10:49 / km

drills + jumps/sprints slight uphill

Running 40:10 [2] 7.56 km (5:19 / km) +115m 4:56 / km

running with franzi, getting some strava segments ;)

Sunday Mar 8, 2015 #

10 AM

Running warm up/down 7:33 [1] 1.58 km (4:47 / km) +30m 4:22 / km

Orienteering 41:44 [2] 5.57 km (7:30 / km) +130m 6:43 / km

control-picking on "dutovlje"
quite smooth, just two mistakes near the end, where I had problems keeping concentration up

2 PM

Running warm up/down (wup) 2:30 [1] 0.48 km (5:13 / km) +15m 4:30 / km

Orienteering 1:12:23 [2] 9.61 km (7:32 / km) +270m 6:36 / km

long legs on "krajna vas"
big mistake to #3, where I totally came off. then some really good legs, had problems seing the flag on #6 and a miss to #9.

Saturday Mar 7, 2015 #

2 PM

Running warm up/down (wup) 11:35 [1] 2.27 km (5:06 / km) +25m 4:50 / km

Orienteering 49:12 [3] 6.53 km (7:32 / km) +80m 7:06 / km

lipica open 1st stage on "lipica 1"

technically demanding terrain and especially for me when my last map training was some time ago. had a bad start with mistakes to every control till #4 (4 minutes total), then on the long I lacked self confidence and some more misses on #10, #13, #17, adding up to almost 10minutes of mistakes...

more precise compass work is needed and self-confidence will come with more o-trainings

Running warm up/down (cd) 16:00 [1] 2.62 km (6:06 / km) +30m 5:47 / km

7 PM

Running warm up/down 12:10 [1] 2.09 km (5:49 / km) +45m 5:15 / km

Orienteering 17:18 [2] 3.12 km (5:33 / km) +90m 4:51 / km

night sprint on "trieste centro storico" (planned by franzi)

Friday Mar 6, 2015 #

5 PM

Running warm up/down 50:30 [1] 8.1 km (6:14 / km) +180m 5:37 / km

wup-recoveries-cd (setting controls for mondays school training during wup and cd)

Running intervals 16:16 [4] 4.8 km (3:23 / km)

6x800m with one lap on grass jogging (320metres)
plan was to progress throughout the session, from 2:48-2:38
times:
2:47, 2:46, 2:43, 2:42, 2:40, 2:38
had to work hard on the last two...

Thursday Mar 5, 2015 #

8 AM

Physio (core) 15:00 [1]

11 AM

Running 1:09:57 [2] 12.58 km (5:34 / km) +450m 4:43 / km

trail run, finally some more or less normal feeling again:)

Wednesday Mar 4, 2015 #

2 PM

Running 55:55 [2] 12.0 km (4:40 / km)
max:188

Feldstufen-Laktattest (same as on http://attackpoint.org/viewlog.jsp/user_4284/perio...)

same achievement, 2 laps 18,5 km/h. had that whole way in my mind.

2mmol: 3:52min/pace (4:00min/pace)
3mmol: 3:40min/pace (3:48min/pace)
4mmol: 3:31min/pace (3:40min/pace)

slight improvement to october, less lactate (just 6,4mmol), maybe not fully maxed out...

4 PM

Running 44:24 [0] 6.4 km (6:56 / km) +100m 6:26 / km

straight afterwards to kainbach for soccer training (+ some sprints)

Tuesday Mar 3, 2015 #

10 AM

Running 40:54 [2] 7.52 km (5:26 / km) +260m 4:38 / km

trail jog, same as last week, better feeling:)

7 PM

XC Skiing (skating) 39:58 [1] 6.73 km (5:56 / km)

usi kurs "nordic blading"

Monday Mar 2, 2015 #

11 AM

Running warm up/down 24:10 [1] 3.91 km (6:11 / km) +100m 5:29 / km

wup-recoveries-cd

Running intervals 11:11 [4] 3.0 km (3:44 / km) +100m 3:12 / km

5*600m crossloop with about 20m of climb (90sec jogging recovery) with axl
times:
2:17, 2:15, 2:14, 2:13, 2:11
test of how much I can push my body after sickness. ok and was tired afterwards;)

Orienteering 20:40 [2] 2.32 km (8:54 / km) +90m 7:28 / km

checking controls from old training on "hilmteich/lkh", which will be used for school training

6 PM

Soccer 20:00 [2]

Physio (pilates) 10:00 [1]

Sunday Mar 1, 2015 #

11 AM

XC Skiing (classic) 1:23:23 [2] 14.7 km (5:40 / km) +320m 5:07 / km

nice classic tour on my own, perfect conditions, felt a bit tired though

8 PM

Running 41:08 [1] 8.56 km (4:48 / km) +50m 4:40 / km

easy evening jog (upc arena-via murradweg-home)

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