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Training Log Archive: ReindeerCounter

In the 31 days ending Mar 31, 2013:

activity	#	time	miles		km		+m
Orienteering	5	7:17:39	37.31	(11:44)	60.04	(7:17)	830	36 /	36c	100%
Running	4	3:33:01	25.45	(8:22)	40.96	(5:12)	300
Others	2	1:15:18	1.4	(53:52)	2.25	(33:28)
Strenght	2	17:00
Total	13	12:22:58	64.16		103.25		1130	36 /	36c	100%
[1-5]	11	12:05:58

2:06

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Friday Mar 29, 2013 #

4 PM

Running warm up/down 43:11 [2] 7.58 km (5:42 / km) +150m 5:11 / km
shoes: Asics Gel DS Trainer 17

Running intervals 30:00 [4] 6.61 km (4:32 / km)
shoes: Inov-8 Rocklite 295

3x8' with 3' rest between each session. Auvernier - Place Pury - Port de Serrières.

Ended up climbing for over an hour even though it wasn't really planned. Again, trying to work on stamina, climbing 6 times the same route in a row, working on more technical routes and then back again 3 times on the same route, but this time slowly to build core strength. Fun fun fun :)

Monday Mar 25, 2013 #

6 PM

Running warm up/down 29:56 [1] 4.93 km (6:04 / km) +70m 5:40 / km
shoes: Nike Zoom Marathoner

Running intervals 13:37 [4] 2.92 km (4:40 / km)
shoes: Nike Zoom Marathoner

Sunday Mar 24, 2013 #

9 AM

Orienteering warm up/down 13:05 [1] 2.07 km (6:19 / km) +130m 4:49 / km
shoes: Inov-8 Rocklite 295

Orienteering race 1:17:51 [4] 10.86 km (7:10 / km) +320m 6:15 / km
shoes: Inov-8 Rocklite 295

Bülacher OL

Saturday Mar 23, 2013 #

7 PM

Orienteering 18:33 [1] 1.97 km (9:25 / km)
shoes: VJ Bold

Orienteering race 1:31:26 [5] 13.44 km (6:48 / km) +380m 5:58 / km
shoes: VJ Bold

Night-Orienteering championships.

Monday Mar 11, 2013 #

Note

Climbing for an hour. I'm trying to focus on developping stamina instead of brute strength.

C • The word "stamina"... 1

Sunday Mar 10, 2013 #

10 AM

Orienteering warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Inov-8 Rocklite 295

Orienteering race 1:18:58 [4] *** 12.09 km (6:32 / km)
spiked:36/36c shoes: Inov-8 Rocklite 295

Good race. I lost 3' in small mistakes and one bigger during the race + lost 1' on a stupid routechoice, but in the end I was rather satisfied from a technical point of view. Physically, I'm still lacking a lot of speed and fast endurance, though I'm faster than last year. Lot of work to be done!

Saturday Mar 9, 2013 #

5 PM

Orienteering 10:20 [1] 1.34 km (7:43 / km)
shoes: Asics Gel DS Trainer 17

Setting controls for the sprint training in Burgdorf

Orienteering 35:46 [2] 4.26 km (8:24 / km)
shoes: Inov-8 Rocklite 295

Setting controls for the morning training in the Tomila 2013 map. Beautiful forest! I ran back to take some pictures at the 7th control, but didn't count it in the log

Friday Mar 8, 2013 #

8 AM

Others (Swimming) 35:00 [1] 1.1 km (31:49 / km)

Finally managed to swim for 20 laps straight. I only planned going for 4, but then I pushed for 6, 8, 10 and in the end found my way to have a normal breath...

8 PM

Orienteering race 1:21:21 [3] 10.42 km (7:48 / km)
shoes: Inov-8 Rocklite 295

Bad race.

Orienteering warm up/down 10:19 [1] 1.59 km (6:29 / km)
shoes: Inov-8 Rocklite 295

Thursday Mar 7, 2013 #

6 AM

Strenght (Ankle strength) 7:00 [0]

I was ready early and had some time to spend before taking the train. Why not do some ankle exercises?

Wednesday Mar 6, 2013 #

6 PM

Running warm up/down 32:04 [1] 5.35 km (6:00 / km) +80m 5:35 / km
shoes: Asics Gel DS Trainer 17

Running intervals 40:00 [4] 8.7 km (4:36 / km)
shoes: Asics Gel DS Trainer 17

10' 80% + 2x10' 85% with 5' break at a normal pace (i.e. not walking) between each interval. Ran from Auvernier to Univesity and then back to Serrières. A bit boring to run there, but I do not want to overload my left ankle - noticed it hurts when I have to run uphill, i.e. when it has the biggest load on it. Started doing ankle strength, I hope it'll help...

8 PM

Strenght (Ankle strength) 10:00 [0]

Running intervals 8:00 [4] 1.98 km (4:02 / km)
shoes: Nike Zoom Marathoner

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