Training Log Archive: ol8In the 31 days ending May 31, 2015:
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Sunday May 31, 2015 #
Running 36:29 [2] 4.06 km (8:59 / km) +430m 5:52 / km
Running 30:43 [1] 5.13 km (5:59 / km) +60m 5:39 / km
Orienteering 1:03:40 [2] 6.85 km (9:18 / km) +230m 7:58 / km
set 1 loop and ran 3 others, afterwards checking some mistakes from day 3, conclusion map isn't so good, out for more than 3hours
Saturday May 30, 2015 #
Running warm up/down (wup) 6:20 [1] 1.2 km (5:17 / km) +5m 5:10 / km
Orienteering 50:12 [3] 6.0 km (8:22 / km) +250m 6:55 / km
different area as yesterday, way more difficult. hardly had a control which I found right away... 5th place, total 3rd place.
Running warm up/down (cd) 7:15 [1] 1.39 km (5:13 / km)
Friday May 29, 2015 #
Running warm up/down (wup) 9:39 [1] 1.77 km (5:27 / km) +35m 4:58 / km
Orienteering 35:49 [4] 4.75 km (7:32 / km) +220m 6:07 / km
no real flow, some good controls mixing up with a lot small misses/hesitations. 2nd place, 30sec behind jan troeng (he had a 5min mistake)
Running warm up/down (cd) 4:41 [1] 0.93 km (5:02 / km)
Running 27:15 [1] 3.86 km (7:04 / km) +140m 5:59 / km
Thursday May 28, 2015 #
Running warm up/down (wup) 7:08 [1] 1.28 km (5:34 / km) +40m 4:49 / km
Orienteering 16:13 [4] 2.84 km (5:43 / km) +80m 5:00 / km
awesome sprint terrain, but map not trustworthy. challenge was to not getting disq, would have actually been twice. but all of us in M21E would, thats why didnt disq myself. a lot of mistakes, 3rd place, 2min down on jan troeng who had a really good race.
Running warm up/down (cd) 15:19 [1] 2.66 km (5:45 / km) +75m 5:03 / km
Wednesday May 27, 2015 #
Running 27:32 [1] 5.26 km (5:14 / km) +100m 4:47 / km
Running 29:51 [1] 6.49 km (4:36 / km) +115m 4:14 / km
Tuesday May 26, 2015 #
Running warm up/down (wup) 12:20 [1] 2.62 km (4:42 / km) +25m 4:30 / km
Running Drills 5:00 [1] 0.55 km (9:05 / km)
Running 1:21 [4] 0.4 km (3:22 / km)
Running warm up/down (cd) 21:10 [1] 3.93 km (5:23 / km) +90m 4:50 / km
Monday May 25, 2015 #
Running 1:36:59 [2] 17.59 km (5:31 / km) +660m 4:39 / km
good group with bernd and klausi
hilmteich-rieshang-mariatrost-platte-mariagrün-hilmteich-home
Physio (core) 15:00 [1]
Sunday May 24, 2015 #
Swimming 1:05:00 [1]
Running 1:00:33 [1] 12.07 km (5:01 / km) +220m 4:36 / km
Saturday May 23, 2015 #
Running warm up/down (wup) 14:15 [1] 3.01 km (4:44 / km) +25m 4:33 / km
Running intervals 18:34 [5] 6.0 km (3:06 / km)
3x(800,600,400,200) with 2min recovery/ 4min between sets
times:
2:36, 1:54, 73, 33, 2:34, 1:54, 72, 33, 2:35, 1:52, 69, 29
nice training, mathi was stronger on the last set except the last one;)
Running (recoveries) 26:00 [0] 1.66 km (15:40 / km)
Running warm up/down (cd) 26:00 [1] 3.98 km (6:32 / km) +80m 5:56 / km
Friday May 22, 2015 #
Running 1:43:59 [2] 18.39 km (5:39 / km) +740m 4:42 / km
Thursday May 21, 2015 #
Running warm up/down (wup) 10:00 [1] 1.8 km (5:33 / km)
Running race 13:34 [5] 4.1 km (3:19 / km)
long time ago since running fast on the flat. 29th place, 1:30 behind rossmann. 4th place in mixed Team with lotte and achim
Running warm up/down (cd) 10:40 [1] 1.6 km (6:40 / km)
Wednesday May 20, 2015 #
Running warm up/down (wup) 13:35 [1] 2.64 km (5:09 / km) +70m 4:33 / km
Orienteering 13:22 [4] 2.66 km (5:02 / km) +45m 4:38 / km
1st: 5:20 (1,28km)
2nd: 8:02 (1,38km, 45Hm)
Running warm up/down (cd) 17:54 [1] 3.12 km (5:44 / km) +100m 4:57 / km
Physio (core) 10:00 [1]
Tuesday May 19, 2015 #
Note
pretty disappointed about my mistakes on the long and the horrible sprint. so no international race this year.
season goals:
-finish thesis
-trail/mountain races
-run a marathon as fast as I can
(no orienteering-goals this year)
it's time for a new national coach...
Running 54:58 [1] 9.87 km (5:34 / km) +270m 4:54 / km
XC Skiing 57:40 [1] 8.69 km (6:38 / km)
shitty blades today
Monday May 18, 2015 #
Running 22:04 [1] 4.51 km (4:54 / km) +85m 4:28 / km
Soccer 15:00 [2]
Physio (pilates) 10:00 [1]
Running 12:51 [1] 2.26 km (5:41 / km) +65m 4:58 / km
Sunday May 17, 2015 #
Running warm up/down (wup) 12:00 [1] 2.0 km (6:00 / km)
Orienteering 18:09 [4] 4.6 km (3:57 / km) +10m 3:54 / km
pretty bad sprint race, never came into a proper flow, huge mistake (50sec) to #22.
Running warm up/down (cd) 15:53 [1] 2.65 km (6:00 / km)
Saturday May 16, 2015 #
Running warm up/down (wup) 10:00 [1] 1.7 km (5:53 / km)
Orienteering 35:05 [4] 6.2 km (5:40 / km) +160m 5:01 / km
generally an okay race, some not so good lines, route choice miss to #7, caught simon (2min) at #15. 8th place, close behind 5th place though...
kerschi had 30:38 and the swiss had 28:30 (crazy)
Running warm up/down (cd) 9:53 [1] 1.41 km (7:01 / km)
Friday May 15, 2015 #
Running 31:30 [1] 5.72 km (5:30 / km) +100m 5:04 / km
Thursday May 14, 2015 #
Running warm up/down (wup) 12:28 [1] 2.07 km (6:01 / km) +100m 4:51 / km
Orienteering 1:34:14 [4] 12.59 km (7:29 / km) +650m 5:57 / km
okay till straight before #13, where I got confused by franzi and couldnt deal with this strange situation. he's not to blame, it's me who was way too stupid- 5min lost, wolfi (started 6min behind) came and finished with him including a 2min miss to #18. 8th place kerschi had 82min
Running warm up/down (cd) 16:58 [1] 3.06 km (5:33 / km) +40m 5:12 / km
Wednesday May 13, 2015 #
Running 18:20 [2] 4.36 km (4:12 / km) +20m 4:07 / km
(rest day)
Tuesday May 12, 2015 #
Running warm up/down 24:55 [1] 4.84 km (5:09 / km) +20m 5:03 / km
Orienteering 4:42 [4] 1.15 km (4:05 / km)
1st: 0:49 (0,20km)
2nd: 1:11 (0,28km)
3rd: 1:36 (0,39km)
4th: 1:06 (0,28km)
a bit too short, had some map scale issues;)
Monday May 11, 2015 #
Orienteering 27:50 [1] 3.62 km (7:41 / km) +130m 6:31 / km
Running 18:00 [1] 2.5 km (7:12 / km) +85m 6:09 / km
Sunday May 10, 2015 #
Running warm up/down (wup) 7:45 [1] 1.19 km (6:31 / km) +50m 5:23 / km
Running 23:47 [4] 3.52 km (6:45 / km) +450m 4:07 / km
1st: 4:01 (0,66km, 70Hm)
2nd: 5:15 (0,65km, 105Hm)- missed start point
3rd: 4:01 (0,50km, 85Hm)
4th: 3:28 (0,57km, 60Hm)
5th: 3:13 (0,47km, 55Hm)
6th: 3:49 (0,67km, 75Hm)
Orienteering 26:50 [3] 3.53 km (7:36 / km) +30m 7:18 / km
1st: 3:48 (0,64km)
2nd: 5:12 (0,81km)
3rd: 5:22 (0,67km)- #1 and #2 a bit unclear
4th: 6:41 (0,65km)- pretty green
5th: 5:47 (0,76km, 25Hm)
Running warm up/down (recoveries) 13:38 [0] 0.8 km (17:02 / km)
Running warm up/down (cd) 8:00 [1] 1.62 km (4:56 / km) +20m 4:39 / km
Saturday May 9, 2015 #
Running 33:03 [1] 6.62 km (5:00 / km) +80m 4:42 / km
(rest day)
Friday May 8, 2015 #
Running 26:00 [1] 4.61 km (5:38 / km) +190m 4:41 / km
Orienteering 1:05:10 [2] 8.79 km (7:25 / km) +500m 5:46 / km
started between 3 and 4 and finished there. tough terrain, if you can run strong in this terrain, you are strong in every kind of terrain. difficult route choices, interested to here from course setter which were the best;)
intensity between 2 and 3, tired afterwards
Running 20:20 [1] 3.74 km (5:26 / km) +85m 4:53 / km
Soccer 35:00 [2]
Thursday May 7, 2015 #
Running warm up/down (wup) 5:40 [1] 1.05 km (5:24 / km) +15m 5:02 / km
Running Drills 9:20 [3] 1.32 km (7:04 / km)
Running intervals 14:20 [4] 4.4 km (3:15 / km)
1200, 700, 800, 700 + 35s
Running warm up/down (recoveries + cd) 18:30 [1] 2.5 km (7:24 / km)
Wednesday May 6, 2015 #
Running warm up/down 26:40 [1] 3.9 km (6:50 / km) +220m 5:20 / km
Orienteering intervals 17:20 [3] 2.42 km (7:10 / km) +20m 6:53 / km
nice short training to get some confidence on downhill-orienteering
Physio (core) 10:00 [1]
Tuesday May 5, 2015 #
Running warm up/down (wup) 16:45 [1] 3.4 km (4:56 / km) +25m 4:45 / km
Running Drills 7:10 [2] 0.73 km (9:49 / km)
Running intervals 12:16 [5] 3.8 km (3:14 / km)
600-1600-4x400 with 2-3min rest
times:
2:00, 5:19, 79, 71, 78, 69
goal was to find the feeling for 3:20 pace. simmi just did 2*400s and these were the faster ones.
Running (recoveries) 9:41 [0] 0.88 km (11:00 / km)
Running warm up/down (cd) 19:25 [1] 3.23 km (6:01 / km) +70m 5:25 / km
XC Skiing 56:30 [1] 9.7 km (5:49 / km)
Monday May 4, 2015 #
Running 24:00 [1] 4.0 km (6:00 / km)
Physio (core) 15:00 [1]
Sunday May 3, 2015 #
Running warm up/down (wup) 9:37 [1] 1.6 km (6:01 / km) +60m 5:04 / km
Orienteering 35:49 [4] 5.25 km (6:49 / km) +250m 5:31 / km
okay race, was focusing more on the handling with map than on pushing physically. 3x30-40sec mistakes to #11, #14 and #20. 11th place, 3:35 down on matthias leonhardt
Running warm up/down (cd) 8:58 [1] 1.55 km (5:47 / km)
Running warm up/down 24:07 [1] 3.82 km (6:19 / km) +30m 6:04 / km
Running intervals 10:00 [4] 3.0 km (3:20 / km) +10m 3:17 / km
Saturday May 2, 2015 #
Running warm up/down (wup) 7:42 [1] 1.23 km (6:16 / km) +30m 5:35 / km
Orienteering 33:24 [4] 4.72 km (7:05 / km) +210m 5:47 / km
with axel (1st) and matze (3rd leg). unfortunately we were already quite far behind after first leg. some hesitations on the first short controls, then ok racing head to head with tobi habenicht. stupid 1:30min miss to last control where I couldnt see where to pass the cliffs..
7th place in the end
Running warm up/down (cd) 12:52 [1] 1.7 km (7:34 / km) +30m 6:57 / km
Friday May 1, 2015 #
Running warm up/down (wup) 7:46 [1] 1.41 km (5:30 / km)
Orienteering 14:20 [4] 3.62 km (3:58 / km) +40m 3:45 / km
with maren (1st), mathi (3rd) and verena (4th).
good start by maren, so went off in a group, focusing on my own decisions. some slower route choices though... 3rd after 3 runners, unfortunately verena had a difficult job against the other last leg runners, so 5th place in the end.
Running warm up/down (cd) 7:06 [1] 1.0 km (7:06 / km)