Training Log Archive: ol8In the 7 days ending May 12, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday May 12, 2013 #
Running 12:46 [1] 2.25 km (5:40 / km) +30m 5:19 / km
Orienteering 39:43 [4] 6.25 km (6:21 / km) +280m 5:12 / km
taking safe routes and time for the first controls. not risking it, knowing exactly where I am all the time- at the spectator passage jan prochaszka (2min) caught me up- went with him till 17, where I couldnt follow his speed anymore- Then went my own speed, taking again safe routes.
physically quite empty on the last section of the course.
5th austrian
Running warm up/down (cd) 14:19 [1] 2.47 km (5:48 / km)
Saturday May 11, 2013 #
Running warm up/down 18:45 [1] 3.3 km (5:41 / km) +50m 5:17 / km
Orienteering 1:39:43 [4] 18.2 km (5:29 / km) +520m 4:48 / km
sloppy beginning, then got better into the rhythm- but came off the line to #11, then parallel mistake, 2min lost at least. more smaller mistakes and messed up the route choices in the end.
horrible run technically and mentally
8th austrian
Friday May 10, 2013 #
Running 1:22 [1] 0.23 km (5:57 / km) +5m 5:22 / km
Orienteering 48:41 [2] 6.19 km (7:52 / km) +180m 6:52 / km
Running 4:00 [1] 0.6 km (6:40 / km) +15m 5:56 / km
Orienteering 40:00 [1] 4.5 km (8:53 / km) +190m 7:20 / km
short corridor- some control picking- memory
Thursday May 9, 2013 #
Running warm up/down 10:00 [1] 1.5 km (6:40 / km) +30m 6:04 / km
Orienteering 4:55 [4] 0.92 km (5:22 / km) +35m 4:31 / km
took it safe and had a solid qualification race. 2nd
Orienteering 22:07 [3] 3.97 km (5:34 / km) +130m 4:47 / km
2nd: 4:43 (814m, 25HM)
3rd: 4:09 (701m, 20HM)
4th: 3:30 (647m, 20HM)
5th: 5:39 (979m, 40HM)
got knocked out in next round by thomas. Then just some mass start exercises with warti
overall satisfied with my technical performance
Running warm up/down 20:47 [1] 3.2 km (6:30 / km) +20m 6:18 / km
Orienteering 15:17 [3] 2.75 km (5:33 / km) +135m 4:28 / km
took it steady and focused on my technique- quick decisions and trying to memorize the following leg- worked out quite fine
Orienteering 9:11 [3] 2.12 km (4:20 / km) +10m 4:14 / km
1st: 2:30 (547m)
2nd: 3:07 (699m)
3rd: 3:34 (873m)
Wednesday May 8, 2013 #
Running warm up/down 13:35 [1] 2.83 km (4:48 / km) +15m 4:41 / km
Orienteering 15:12 [4] 3.88 km (3:55 / km) +60m 3:38 / km
didnt understand the map to #2 and panicked a bit, thought I lost more than actually did (maybe 10sec). missed the route choice to #7. otherwise not the most interesting sprint.
physically not in the shape I was hoping for.
7th austrian
Running 12:00 [1] 1.8 km (6:40 / km) +15m 6:24 / km
Tuesday May 7, 2013 #
Running 11:47 [2] 2.81 km (4:12 / km) +5m 4:09 / km
Orienteering intervals 5:35 [3] 1.23 km (4:32 / km) +5m 4:27 / km
1st: 1:43 (395m)
2nd: 1:27 (290m)
3rd: 2:25 (545m)
Running 13:30 [1] 2.94 km (4:36 / km) +5m 4:33 / km
Monday May 6, 2013 #
Physio (core) 23:00 [1]
Running 11:49 [2] 2.5 km (4:44 / km)
Running 10:30 [1] 2.22 km (4:44 / km) +5m 4:41 / km