Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ol8

In the 31 days ending Aug 31, 2015:

activity	#	time	miles		km		+m
Cycling	11	19:27:16	241.32	(4:50)	388.37	(3:00)	1790
Running	22	18:31:33	127.29	(8:44)	204.85	(5:26)	4865
Physio	8	2:35:00
Orienteering	3	1:01:06	5.7	(10:43)	9.17	(6:40)	225
Beachvolleyball	1	30:00
Running Drills	2	24:00	1.38	(17:24)	2.22	(10:49)	30
Total	40	42:28:55	375.68		604.61		6910
[1-5]	40	41:58:55

4:44

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Monday Aug 31, 2015 #

8 AM

Running warm up/down 17:43 [1] 3.27 km (5:25 / km) +50m 5:02 / km

Running 20:00 [3] 4.13 km (4:51 / km) +50m 4:34 / km

20x30/30sec along some trail

Sunday Aug 30, 2015 #

12 PM

Running 33:18 [1] 5.06 km (6:35 / km) +100m 5:59 / km

easyish jog with carmen in stockholm

Saturday Aug 29, 2015 #

5 PM

Running 1:18:29 [1] 15.0 km (5:14 / km) +230m 4:52 / km

run home from krawa to accomodation in vienna
wanted do a longer route but got a bit lost and underestimated the distance, extremely hot

Friday Aug 28, 2015 #

6 PM

Running warm up/down 19:02 [1] 3.6 km (5:17 / km)

Running intervals 12:30 [5] 3.85 km (3:15 / km)

effective use of 30min for training:
6x60/60, 8x30/30, 10x15/15 along alte donau

Thursday Aug 27, 2015 #

9 AM

Running 1:03:53 [2] 10.92 km (5:51 / km) +405m 4:56 / km

trail fun morning run:)

Wednesday Aug 26, 2015 #

9 AM

Physio (core) 20:00 [1]

6 PM

Running warm up/down 18:25 [1] 3.32 km (5:33 / km) +45m 5:12 / km

Orienteering 18:21 [4] 3.84 km (4:47 / km) +40m 4:33 / km

2 sprint loops on "waltendorf with some fences"
8:48 (1,89km, 20Hm)
9:33 (1,94km, 20Hm)

lacking a nice flow.

Running Drills 9:00 [3] 0.8 km (11:15 / km) +30m 9:28 / km

8* short sprint (flat and then up a small hill) with various strength exercises

Tuesday Aug 25, 2015 #

3 PM

Running warm up/down (wup) 20:55 [1] 3.7 km (5:39 / km) +145m 4:44 / km

Orienteering 32:08 [2] 3.39 km (9:29 / km) +175m 7:32 / km

vielposten-o on "mariatrost"
good flow and loved it to run with map again:)

Running warm up/down (cd) 20:25 [1] 3.72 km (5:29 / km) +55m 5:07 / km

Monday Aug 24, 2015 #

12 PM

Physio (core) 15:00 [1]

6 PM

Running warm up/down 29:20 [1] 4.06 km (7:13 / km) +15m 7:06 / km

Running 13:43 [5] 4.5 km (3:03 / km)

3x5x300 with 1min/3min recovery
times:
58, 55, 55, 56, 56/ 55, 55, 55, 55, 55/ 55, 54, 54, 53, 52
feeling even fatter and unfitter than the last time;)

Sunday Aug 23, 2015 #

6 AM

Running 26:25 [2] 5.1 km (5:11 / km) +175m 4:25 / km

quicker morning jog in hollenburg to wetterkreuz (segment) and back

8 AM

Cycling 4:07:08 [1] 74.3 km (3:20 / km) +310m 3:15 / km

hollenburg- wien
always against the wind

Saturday Aug 22, 2015 #

7 AM

Running 21:46 [1] 3.85 km (5:39 / km) +105m 4:59 / km

easy bre-breakfast jog in grein

9 AM

Cycling 3:28:34 [1] 68.67 km (3:02 / km) +185m 3:00 / km

grein-spitz, had a flat tire about 8km before spitz, we fixed it, but then the mantel broke, so took the train to krems where the could fix it.

4 PM

Cycling 53:54 [1] 16.84 km (3:12 / km) +45m 3:10 / km

in krems for a bit and then till hollenburg

Friday Aug 21, 2015 #

8 AM

Running 57:51 [2] 9.81 km (5:54 / km) +340m 5:02 / km

morning trail run

3 PM

Cycling 3:16:15 [1] 66.4 km (2:57 / km) +70m 2:56 / km

cycling tour with my parents, carmen and sieglinde along donauradweg from linz to vienna
1st day: oedt- grein

Thursday Aug 20, 2015 #

5 PM

Running 42:00 [1] 6.47 km (6:29 / km) +110m 5:59 / km

Running Drills 15:00 [3] 1.42 km (10:34 / km)

drills + some jumps + sprints

Running intervals 12:15 [5] 4.0 km (3:04 / km)

first faster track session since ages and it felt like old fat man running again
did some 200s and 400s with 1min recovery between.
times:
35, 75, 77, 36, 36, 77, 74, 36, 37, 78, 71, 35, 35, 33

8 PM

Physio (core) 15:00 [1]

Wednesday Aug 19, 2015 #

8 AM

Physio (core) 20:00 [1]

5 PM

Running warm up/down 48:30 [1] 7.44 km (6:31 / km) +190m 5:47 / km

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

6*10sec uphill sprints with 1:30 recovery

Orienteering 10:37 [3] 1.94 km (5:28 / km) +10m 5:20 / km

sprint workshop on "rosenhain + uni"

downhill: 3:36 (0.50km)- 2 smaller misses in the circle
route choice: 4:46 (0.93km)- would have been disq on the first choice
changes of direction: 2:15 (0,51km)- good (focus on fast acceleration)

Tuesday Aug 18, 2015 #

6 PM

Running warm up/down (wup) 4:15 [1] 0.82 km (5:11 / km)

Running 23:34 [4] 6.0 km (3:56 / km)

6km DL2 along mur with helmut, klaus and axl

Running warm up/down (cd) 18:14 [2] 4.0 km (4:34 / km)

Monday Aug 17, 2015 #

11 AM

Physio (core) 20:00 [1]

6 PM

Running 1:00:42 [1] 10.99 km (5:31 / km) +335m 4:48 / km

evening trail run

Sunday Aug 16, 2015 #

7 PM

Cycling 38:43 [3] 15.8 km (2:27 / km) +180m 2:19 / km

short but quicker cycle

Saturday Aug 15, 2015 #

8 AM

Running 29:16 [1] 6.0 km (4:53 / km) +20m 4:48 / km

easy pre bachelor party jog in vienna

Friday Aug 14, 2015 #

9 AM

Cycling 59:19 [1] 21.85 km (2:43 / km) +80m 2:40 / km
ahr:93 max:126

ebelsberg and back with carmen

Running 25:09 [2] 5.24 km (4:48 / km) +10m 4:45 / km
ahr:148 max:159

short run afterwards, running feels weird but legs are light:) already too hot for more!

4 PM

Physio (yoga +core) 15:00 [1]

Thursday Aug 13, 2015 #

8 AM

Cycling 3:19:49 [1] 67.91 km (2:57 / km) +220m 2:54 / km
ahr:88 max:116

easy long cycling tour with carmen
oedt-lambach and back; windy on the way back; tomorrow probably some running again:)

Wednesday Aug 12, 2015 #

9 AM

Cycling 48:07 [1] 17.04 km (2:49 / km) +210m 2:40 / km
ahr:111 max:145

easy morning cycle, legs feel a lot better

Tuesday Aug 11, 2015 #

4 PM

Cycling 36:50 [1] 13.0 km (2:50 / km) +120m 2:42 / km
ahr:98 max:127

easy afternoon cycling

Monday Aug 10, 2015 #

Note
(rest day)

Sunday Aug 9, 2015 #

9 AM

Running 4:14:33 [4] 44.36 km (5:44 / km) +1750m 4:48 / km

kainach bergmarathon- 9th place

http://hightech-timing.com/Ergebnis/26.Kainacher_B...

after the not so satisfying orienteering season, I wanted to run a marathon, which is on my bucket list;) as the date was similar to woc long ,this seemed perfect!

so, well, 30 minutes before the start, I realize I forgot my running stuff (including gels), but at least I had my shoes with me.
thank god I could borrow running pants as otherwise I would have had to run in my swimming pants. so I was really excited!

had no idea of pacing, so just went out by feeling and did the first section (14 km with about 1050 climb) in 1:26hrs and felt good up there. axl joined me there, when the next longer climb came didnt feel that good, but the view was amazing. at km 19 I had a banana and a coke and the section afterwards was probably I felt the best (maybe I overdid a bit?)
on the end of the second section legs were a bit tired (13,5km with 400 climb in 1:13)

even though the last section is mainly downhill (16,5km with 300m climb), there were a lot of short climbs were I lost more and more the rhythm, was mainly walking all of them. and as we got lower and being around lunch time it got hotter aswell... well yeah, I was struggling with some cramps in my calves (mainly left). well yes this section I did in 1:35.

it was a cool experience and thanks axl for running 27km with me!
guess, I ll need at least one week running break.

my limit in such a race, are my muscles, not the heart. we actually were talking quite a lot. mainly it felt like a quicker longjog than a race, except my cramping legs will remind me the next days that it was more than a longjog;)

C • Cool! 1