Training Log Archive: ol8In the 31 days ending May 31, 2016:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday May 31, 2016 #
Running warm up/down 2:50 [1] 0.38 km (7:27 / km) +30m 5:21 / km
Orienteering 1:15:54 [2] 9.39 km (8:05 / km) +400m 6:40 / km
bad print quality on purpose, so simulating to make myself concentrating on precise map reading when tired in long distance competition;)
Running warm up/down (cd) 54 [1] 0.17 km (5:18 / km)
Monday May 30, 2016 #
Squash 1:00:00 [1]
Running 20:00 [1] 3.0 km (6:40 / km) +80m 5:53 / km
Physio (core) 10:00 [1]
Sunday May 29, 2016 #
Cycling 43:00 [0] 14.44 km (2:59 / km) +60m 2:55 / km
Cycling 42:50 [0] 14.08 km (3:03 / km) +30m 3:01 / km
Running 31:26 [1] 6.56 km (4:48 / km) +100m 4:27 / km
Saturday May 28, 2016 #
Running 3:26 [1] 0.6 km (5:43 / km) +25m 4:44 / km
Orienteering 37:47 [2] 3.6 km (10:30 / km) +180m 8:24 / km
alternating lead and giving feedback on others technique.
have a lot of map contact- head up and being more aggressive
Running 8:45 [1] 1.26 km (6:57 / km) +50m 5:48 / km
Orienteering 37:40 [3] 4.46 km (8:27 / km) +140m 7:18 / km
technically was mainly solid, but after one third got pushed too much by the terrain due to being really tired. struggled a lot.
Friday May 27, 2016 #
Running warm up/down 16:00 [1] 1.74 km (9:12 / km) +80m 7:29 / km
Orienteering 21:12 [4] 3.04 km (6:58 / km) +120m 5:49 / km
1) 6:37 (0,95km, 40Hm)
2) 5:43 (0,85km, 30Hm)
3) 6:08 (0,86km, 30Hm)
4) 2:44 (0,38km, 20Hm)
nice training, damn tired on the climbs.
Running warm up/down 32:00 [1] 4.73 km (6:46 / km) +60m 6:22 / km
Orienteering 15:17 [4] 3.41 km (4:29 / km) +55m 4:09 / km
1) 4:56 (1,24km) on "uni"
2) 3:46 (0,96km) on "stadtpark"
3) 6:35 (1,19km, 55Hm) on "schlossberg"
really good head-to-head-battle, quite clean, but physically not much left in the tank.
Thursday May 26, 2016 #
Running warm up/down (wup) 6:28 [1] 1.39 km (4:39 / km) +10m 4:29 / km
Running 1:02:24 [4] 10.07 km (6:12 / km) +1100m 4:00 / km
same as last year, similar conditions (http://attackpoint.org/viewlog.jsp/user_4284/perio...). felt pretty weak on the first 15min, then found a good rhythm and was running more than last year on the final climb. caught kresnik and we finished with the same time. 12th place, 11min down on david schneider
next year: project sub60
Running warm up/down (cd) 34:23 [1] 6.75 km (5:06 / km)
Wednesday May 25, 2016 #
Physio 10:00 [2]
Running Drills 10:00 [2]
Running warm up/down (wup) 10:15 [1] 1.93 km (5:19 / km) +60m 4:36 / km
Orienteering 17:46 [4] 2.62 km (6:47 / km) +100m 5:42 / km
9:58 (1,43km, 60Hm)
7:48 (1,19km, 40Hm)
Running warm up/down (cd) 10:20 [1] 1.4 km (7:23 / km) +65m 5:59 / km
Tuesday May 24, 2016 #
Running 36:03 [1] 6.14 km (5:52 / km) +175m 5:08 / km
(rest day)
Monday May 23, 2016 #
Running 15:00 [1] 2.5 km (6:00 / km) +60m 5:21 / km
Orienteering 13:15 [1] 2.3 km (5:46 / km) +60m 5:06 / km
Sunday May 22, 2016 #
Running warm up/down 11:20 [1] 2.28 km (4:58 / km) +15m 4:49 / km
Running intervals 20:00 [4] 5.76 km (3:28 / km)
guess gps is for sure not correct
Saturday May 21, 2016 #
Physio (core) 20:00 [1]
Running 1:04:52 [1] 11.89 km (5:27 / km) +430m 4:37 / km
Friday May 20, 2016 #
Running warm up/down 49:05 [1] 9.24 km (5:19 / km) +20m 5:15 / km
Running intervals 8:34 [5] 2.1 km (4:05 / km) +150m 3:00 / km
about 140metres, 10m climb
times:
34, 35, 34, 34, 34, 36, 35, 34, 34, 34, 35, 34, 34, 34, 33
was really struggling on the last five reps, came out of my comfort zone into survival mode!
Wednesday May 18, 2016 #
Soccer 5:00 [2]
Running Drills 10:00 [3]
Physio 10:00 [3]
Running warm up/down 41:45 [1] 8.35 km (5:00 / km) +25m 4:56 / km
Running intervals 15:35 [4] 2.84 km (5:29 / km) +300m 3:35 / km
0,71km with 75metres of climb
times:
3:54, 3:58, 3:54, 3:49
Tuesday May 17, 2016 #
Physio (yoga+core) 15:00 [1]
Running 42:44 [1] 8.85 km (4:50 / km) +235m 4:16 / km
legs felt better during the run than before
Monday May 16, 2016 #
Running warm up/down (wup) 8:40 [1] 1.75 km (4:57 / km) +10m 4:49 / km
Orienteering 45:27 [4] 7.95 km (5:43 / km) +140m 5:15 / km
last starter as I didnt run yesterday. partly good, in the end no focus and really sloppy.
Sunday May 15, 2016 #
Running warm up/down 8:00 [1] 1.5 km (5:20 / km) +20m 5:00 / km
Orienteering 10:48 [4] 2.16 km (5:00 / km) +75m 4:16 / km
hanni did a great job and I could start in the lead chased by a bigger pack. was focused on my task, being safe, reading every code number and just staying in control. could handover in the lead. klaus and laura did a good job to secure first place. YES!!!
bit too short and too many controls to actually get away of the pack
Running 22:30 [1] 3.53 km (6:22 / km) +60m 5:52 / km
Orienteering 9:54 [4] 1.93 km (5:08 / km) +65m 4:23 / km
Running warm up/down (cd) 2:30 [1] 0.4 km (6:15 / km)
Saturday May 14, 2016 #
Note
(rest day)
Friday May 13, 2016 #
Squash 1:00:00 [1]
Running warm up/down 23:23 [1] 4.37 km (5:21 / km) +20m 5:14 / km
Running intervals 20:00 [4] 5.17 km (3:52 / km) +20m 3:48 / km
Thursday May 12, 2016 #
Physio (yoga+core) 20:00 [1]
Running warm up/down 23:00 [1] 3.6 km (6:23 / km) +15m 6:16 / km
Running 12:11 [2] 3.0 km (4:04 / km)
Running intervals 5:35 [5] 2.0 km (2:48 / km)
times:
50, 51, 51, 51, 51, 51, 30
Wednesday May 11, 2016 #
Soccer 5:00 [2]
Running Drills 10:00 [3]
Physio 10:00 [3]
Running warm up/down (wup) 20:35 [1] 3.63 km (5:40 / km) +155m 4:40 / km
Orienteering 38:46 [3] 4.24 km (9:09 / km) +290m 6:49 / km
1) 7:51 (1,19km, 50Hm)
2) 10:02 (0,93km, 80Hm)
3) 20:53 (2,12km, 160Hm)
especially #2 and #3 were unrunnable, would be interesting to see if the course planer has ever been in the terrain
Running warm up/down (cd) 19:48 [1] 3.84 km (5:09 / km) +40m 4:54 / km
Tuesday May 10, 2016 #
Running 55:40 [2] 8.23 km (6:46 / km) +395m 5:27 / km
Monday May 9, 2016 #
Running 45:51 [2] 10.34 km (4:26 / km) +180m 4:05 / km
aka got-a-1-on-my-thesis-run
Sunday May 8, 2016 #
Running 57:11 [1] 10.68 km (5:21 / km) +390m 4:32 / km
Saturday May 7, 2016 #
Running warm up/down 26:55 [1] 4.87 km (5:32 / km)
Running intervals 20:00 [4] 5.51 km (3:38 / km)
Friday May 6, 2016 #
Physio (yoga + core) 20:00 [1]
Running 1:02:44 [1] 12.47 km (5:02 / km) +360m 4:24 / km
Thursday May 5, 2016 #
Cycling 16:19 [1] 5.67 km (2:53 / km) +90m 2:40 / km
Running warm up/down (wup) 4:45 [1] 0.54 km (8:48 / km) +70m 5:20 / km
Orienteering 43:57 [2] 5.5 km (7:59 / km) +300m 6:17 / km
nice runable forest which is a rarity in graz and very good (base) map
Running warm up/down (cd) 1:20 [1] 0.29 km (4:36 / km)
Cycling 10:58 [1] 5.7 km (1:55 / km)
Running 8:02 [1] 1.36 km (5:54 / km) +55m 4:55 / km
Orienteering 32:50 [1] 3.56 km (9:13 / km) +185m 7:19 / km
Running 7:15 [1] 1.19 km (6:06 / km) +60m 4:52 / km
Wednesday May 4, 2016 #
Basketball 5:00 [2]
Running Drills 10:00 [3]
Physio 10:00 [3]
Running warm up/down 30:00 [1] 2.81 km (10:41 / km) +10m 10:29 / km
Orienteering 15:26 [4] 2.9 km (5:19 / km) +25m 5:06 / km
1) 3:45 (0,75km, 5Hm)
2) 5:52 (0,77km, 5Hm)
3) 5:49 (1,39km, 15Hm)
Running intervals 2:15 [5] 0.62 km (3:38 / km) +80m 2:12 / km
Tuesday May 3, 2016 #
Physio (yoga) 10:00 [1]
Running warm up/down (wup) 9:23 [1] 1.53 km (6:08 / km) +65m 5:04 / km
Orienteering 36:31 [2] 5.61 km (6:31 / km) +200m 5:31 / km
Running warm up/down (cd) 2:50 [1] 0.59 km (4:48 / km)
Running 35:55 [1] 7.09 km (5:04 / km) +190m 4:28 / km
Monday May 2, 2016 #
Squash 1:00:00 [1]
Running 5:44 [1] 1.26 km (4:33 / km)
Soccer 20:00 [2]
Physio (pilates) 12:00 [1]
Running 8:32 [1] 1.79 km (4:46 / km)
Sunday May 1, 2016 #
Physio (yoga + core) 20:00 [1]
Running 58:57 [2] 13.99 km (4:13 / km) +45m 4:09 / km