Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TraktorE

In the 28 days ending Feb 28, 2011:

activity	#	time	miles		km		+m
XC skating	10	13:32:02	136.45	(5:57)	219.6	(3:42)	1740
Orienteering	10	9:21:17	53.25	(10:32)	85.7	(6:33)	1540
Running	6	5:03:00	33.62	(9:01)	54.1	(5:36)	720
Strength	2	1:10:00
Total	26	29:06:19	223.32		359.4		4000

2:44

0:00

» now

Monday Feb 28, 2011 #

Orienteering race 49:17 [3] 8.0 km (6:10 / km) +90m 5:50 / km

Middle distance "race" in the dunes of canos de meca.

Was too much for me after the last days. Started ok, slowed down after the first mistakes at control 5/6 and again as of the long leg to control 19. As of then it was training speed.

However, overall the last days were really exciting - didn't expect to be able to train that much in my current state. I need now some days of rest and then re-start again.

C • Guck... 1

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)

Sunday Feb 27, 2011 #

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km) +100m 6:00 / km

12 PM

Orienteering race 1:28:20 [4] 14.6 km (6:03 / km) +410m 5:18 / km

Long distance Barbate.
Felt physically not too bad in the beginning with ca 2-3 min mistakes until 2/3 of the race. Unfortunately added another couple of mistakes towards the end and then the tiredness really kicked in as well.

5 PM

Orienteering race 25:00 [4] 4.0 km (6:15 / km) +80m 5:41 / km

Sprint race in Conil de la Frontera. Really nice old village with lots of small streets.
Some mistakes in the tricky parts and difficult map reading towards the end when the print colours on the map faded away. Still lots of fun though.

Saturday Feb 26, 2011 #

Event: Andalucia-O-Meeting

Orienteering 50:00 [4] 8.9 km (5:37 / km) +90m 5:21 / km

Rogaine as (fast) training with Dani and Thomas.
Had to wait a couple of times for Dani when he was educating some nordic guys...;)

Orienteering 45:00 [3] 6.5 km (6:55 / km) +60m 6:37 / km

Afternoon session. Relay start training with Thomas - haven't seen eachother though after the first control. 2-3 extraloops when I missed the tape but otherwise quite ok.
Incl. 10min cool down to check out the first two controls again

Friday Feb 25, 2011 #

11 AM

Orienteering 52:00 [3] 7.5 km (6:56 / km) +140m 6:20 / km

Morning session in Barbate. Again nice and warm.
Had quite some difficulties to adapt to the 1:10k maps scale after the 1:7.5 of yesterdays night course. Better in the second half.

4 PM

Orienteering 55:00 [3] 8.5 km (6:28 / km) +160m 5:55 / km

Afternoon session in Barbate - 22 degrees
Training Tero style. Went pretty well. Some uncertainties with missing tapes.

9 PM

Orienteering 57:00 [3] 8.0 km (7:08 / km) +160m 6:29 / km

Another night O session in Barbate.
As always, lot's of fun once started.
Had the pleasure to run with DZ's Petzl headlamp - what a difference to my old halogen lamp...

Thursday Feb 24, 2011 #

4 PM

Orienteering 1:04:40 [3] 10.7 km (6:03 / km) +110m 5:45 / km

Normal O in Barbate
Nice entry session. 22 degrees and perfect conditions.

Running warm up/down 9:00 [2] 1.0 km (9:00 / km) +80m 6:26 / km

9 PM

Orienteering 45:00 [3] 5.0 km (9:00 / km) +140m 7:54 / km

Night O Canos de Meca Este.
Still nice and warm...
Made quite some mistake though in the bushy parts. Still really enjoyable first night o session of the year.

Wednesday Feb 23, 2011 #

Running 55:00 [2] 9.8 km (5:37 / km) +30m 5:32 / km
shoes: Pearl Izumi Syncro Fuel XC

Lunch run with Peter - warm up in the cold to get ready for the heat

Tuesday Feb 22, 2011 #

Strength 40:00 [3]

Short session over lunch

Sunday Feb 20, 2011 #

XC skating 1:15:50 [3] 22.5 km (3:22 / km) +250m 3:12 / km
ahr:159 max:170 shoes: Salomon X-lab skate

Studen.
From icy to very soft in the flat parts, nice track towards the golf course. Made therefore that loop twice.

Snowfall started during the session - there is hope!

Felt quite tired from the beginning, will take it easy not to get sick before Spain.

Note

http://www.youtube.com/watch?v=cY-FKA5oSxQ

I like!

Saturday Feb 19, 2011 #

10 AM

Running 1:44:00 [3] 18.7 km (5:34 / km) +530m 4:52 / km
ahr:143 max:165 shoes: Pearl Izumi Syncro Fuel XC

Nice running with Raphi and Chrige in Gubrist/Altberg

Thursday Feb 17, 2011 #

12 PM

Running 55:00 [2] 9.8 km (5:37 / km) +30m 5:32 / km
shoes: Salomon X-lab skate

Usual lunch run with Peter - this week moved to Thu

8 PM

XC skating 1:02:50 [3] 18.0 km (3:29 / km) +150m 3:21 / km
ahr:154 max:170 shoes: Salomon X-lab skate

Night skate session with Dolph and Thomas.

Pretty hard, shaky but still fast tracks.

Sunday Feb 13, 2011 #

XC skating warm up/down 30:00 [2] 7.5 km (4:00 / km) +30m 3:55 / km
shoes: Salomon X-lab skate

XC skating race 1:27:15 [4] 29.3 km (2:59 / km) +240m 2:52 / km
ahr:166 max:175 shoes: Salomon X-lab skate

Einsiedler Skimarathon - due to lack of snow in Studen and shortened to 29k.

Got persuaded by Thomas to take part in my first ever XC race. I guess I was more nervous before the start than before any orienteering race:)
Started with lots of double pole strokes to avoid the massacres (even though our field was only about 300 people). The track was nice and fast in the first loop and got very soft for the second loop. Even though I was quite at the end of the field I had good company of 3-4 other racers who were going about at the same speed. With the help of an unkown women from we even managed to do the last 5k loop in a nice pace (I think I never did it faster before...). Overall a very nice experience, also because I didn't have much expectations.

12.3k: 36.09
24.3k: 37.30 (1.13.38)
29.3k: 13.37 (1.27.15)

C • Hey... 5

Saturday Feb 12, 2011 #

XC skating 58:30 [3] 17.1 km (3:25 / km) +140m 3:17 / km
ahr:161 max:174 shoes: Salomon X-lab skate

Skating session in Studen with Thomas.
Very nice, fast and hard tracks with still good grip.

Running 25:00 [2] 5.0 km (5:00 / km) +20m 4:54 / km
ahr:140 max:153

Some easy running right after the skating session. With Thomas.

Friday Feb 11, 2011 #

Strength 30:00 [2]

Active recovery session in the evening in the gym.

Thursday Feb 10, 2011 #

XC skating 55:40 [3] 15.3 km (3:38 / km) +90m 3:32 / km
ahr:155 max:166 shoes: Salomon X-lab skate

Another Thursday night skate with Thomas in Studen.

Pretty hard and icy tracks.

Wednesday Feb 9, 2011 #

Running 55:00 [2] 9.8 km (5:37 / km) +30m 5:32 / km
shoes: Pearl Izumi Syncro Fuel XC

Usual lunch run with Peter

Saturday Feb 5, 2011 #

9 AM

XC skating 52:30 [3] 13.5 km (3:53 / km) +60m 3:48 / km
ahr:153 max:164 shoes: Salomon X-lab skate

Pure pleasure skating session from Zuoz to Celerina. Mostly fresh but not so fast tracks. Great to skate into the sun towards the airport.

Already "hot" -7 degrees at 9am in the morning.

10 AM

XC skating 20:00 [1] 3.0 km (6:40 / km) +40m 6:15 / km
shoes: Salomon X-lab skate

Joined Ursle on the golf course in Samedan and finished with her on a nice loop on the golf course and then to Punt Muragl.

Friday Feb 4, 2011 #

XC skating 2:09:27 [3] 36.5 km (3:33 / km) +190m 3:27 / km
ahr:155 max:169 shoes: Salomon X-lab skate

Maloja - Zuoz on the Marathon track.

Very nice conditions, skis lack some wax though. Was a bit tired in the beginning but found a nice steady pace. Haven't expected so much climb after St. Moritz even though I know the area. By far the nicest part of the course. Got quite tired after 30k.

7.5k 27.23 contains 200-300m extra
10k 36.16 (8.53)
12.5k 44.19 (8.02)
15k 54.00 (9.41)
20k 1.12.37 (18.36)
22.5k 1.22.10 (9.32) I think I added a couple of 100 meters here right after Pontresina
30k 1.48.19 (26.09)
32k 1.57.35 (8.15) hmm, seems a bit long
36k 2.09.27 (12.52) seems a bit fast. excl. 400m through La punt where there is currently no track

C • Are the splits meant to be ... 2

XC skating 35:00 [1] 4.0 km (8:45 / km)
shoes: Salomon X-lab skate

Some technique training with Ursle in Celerina. However, with my sore body it was not so much technique for me anymore but another session to enjoy the sun.

Thursday Feb 3, 2011 #

10 AM

XC skating 2:21:00 [3] 34.2 km (4:07 / km) +460m 3:52 / km
ahr:155 max:171 shoes: Salomon X-lab skate

Zuoz-Samedan-Pontresina-Morteratsch-Glacier loop-Morteratsch-Pontresina-Punt Muragl

Nice conditions. In some parts freshly made tracks, which together with the cold temperatures were quite a bit slower than yesterday. Underestimated the Galcier loop, a 3.5k loop with 110m climb on the first 1.5k, suffered a lot on this climb.

Wednesday Feb 2, 2011 #

XC skating 1:04:00 [3] 18.7 km (3:25 / km) +90m 3:21 / km
ahr:158 max:168 shoes: Salomon X-lab skate

Intro session in Engadin after some warmup with Ursle from Zuoz to Madulain.
Madulain-Samedan-Zuoz

Nice track. Pretty windy up the valley (so in my favour in the first half)

« Earlier | Later »