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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 7 days ending Sep 4, 2011:

activity # timemileskm+m
  orienteering2 1:27:15 5.41(16:08) 8.7(10:02) 30531 /43c72%
  bike1 52:27 6.77(7.7/h) 10.9(12.5/h) 361
  running1 20:00 1.86(10:44) 3.0(6:40)
  Total4 2:39:42 14.04(11:22) 22.6(7:04) 66631 /43c72%
averages - sleep:8.5

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Sunday Sep 4, 2011 #

12 PM

orienteering race 1:08:04 intensity: (29 @2) + (15:10 @3) + (49:29 @4) + (2:56 @5) *** 6.5 km (10:28 / km) +250m 8:47 / km
ahr:156 max:180 spiked:10/16c shoes: VJ Bolt

Swiss relay champs - bois de seyte vaumarcus - DE (20/23) - 1st leg: Marina, 2nd leg: me (21/23), 3rd leg: Regu.
Could not speak too much with Regu after her race, because it was raining hard, and everyone wanted to go home. But from the times, I think we all had not very good races, but not too bad neither.

The runners of the first leg did not come back in trains, so it was a single race for the runners of the 2nd and 3rd legs. I'm not in shape and couldn't run as fast as at "better times", but today, I knew it, didn't push too hard and enjoyed the race. Lost a lot of time with slow speed as well as mistakes.
1) took the "safety route"
2) thought, that I has lost height when hitting the path, climbed a bit again, and at the green, I realized that I was too high now (30")
3) Thought to leave the path at the attackpoint, but was not far enough, because I hadn't seen on the map that there was an other yellow before my attackpoint.
In the green, I didn't care about the contour lines, because I just wanted to be at the other end of it as fast as possible. When I realized, that I was too low, I saw a control much higher than I was and felt lucky. At the control I saw that it was not mine, but fortunately, I knew immediately, that I was too much to the left. (2' at least)
4) route? think it was ok. Instead of climbing on top of the hill, I followed the foot of the cliff and had to climb even more (1')
5-12: took safety-routes to not make more mistakes - no problems
13) didn't see that the path had a "missing part", and when I realized, that I was not on it anymore, didn't now exactly where I was. Made several misinterpretations, but didn't take the time to read the map carefully to really relocate. Fortunately, the control itself was easy, so I didn't loose too much time (1')
14) easy control, no compas check -> 1'
15) should have run directely, and went in too early (1')
16) ok
Conclusion:
- too much concept-less running
- always a bit behind
- fun ;-)

Saturday Sep 3, 2011 #

4 PM

orienteering race 19:11 intensity: (6 @2) + (11 @3) + (4:47 @4) + (14:07 @5) *** 2.2 km (8:43 / km) +55m 7:45 / km
ahr:171 max:186 spiked:21/27c shoes: Asics Enduro

5. Nationaler OL - Estavayer le lac - DAL (23/46)
Nice and tricky sprint race.
I'm not in shape at all, felt very slow. Lost some time to 6, 10, 11, 25 (max. 30" in total). Made a stupid mistake to 16 (was not prepared, 30"), and an even bigger one to 17 (didn't see the much much faster route, 45").
Was a bit frustrated after the race.
5 PM

running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Enduro

Friday Sep 2, 2011 #

7 PM

bike 52:27 [3] 10.9 km (12.5 kph) +361m
slept:9.0 shoes: bmc

Färnstu - Hub - Hohlweg with Mikee

Thursday Sep 1, 2011 #

Note
slept:8.0

Still tired, but ready for the weekend

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