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Training Log Archive: TomiKä

In the 31 days ending Oct 31, 2011:

activity	#	time	miles		km		+m
Cycling	39	22:10:25	250.1		402.5
Running	15	10:42:55	10.56		17.0		700
Orienteering	9	6:47:31	34.26	(11:54)	55.14	(7:23)
Teamsports	3	2:20:00
Strength	5	1:55:00
Total	61	43:55:51	294.93		474.64		700

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Monday Oct 31, 2011 #

Note

Hiking about two hours.
I went to a Sauna and massaged thighs and calves. Then a cold shower and back to the sauna. Three times the same.
In the evening 15 min stretching.

Sunday Oct 30, 2011 #

Note

36 km cycling for the week that is not marked in the log
15 min stretching

5 PM

Orienteering 44:16 [3] 5.0 km (8:51 / km)
ahr:145 max:171 shoes: INOV oroc280

Night training: My legs were really stiff from yesterday, despite running was quite easy. I got a mask from Tina that I would get the three minutes time reduction for having a costume. Running with the mask was really uncomfortable and I took it away already after the first control. At the same time I lost my map and needed to run back to get it. This time a found it :). A couple years ago I had some problems with my lamp and lost the map during fixing my lamp. It was a mass start so I just ran with the others to the finish without a map.
Results: http://ol-in-dresden.de/daten/Ergebnisse_Halloween...

C • Falls du deine Zwischenzeit... 3

9 PM

Note

15 min stretching
The race drained my energy and the poor cool down resulted to very stiff muscles.

Lang - Splits

Saturday Oct 29, 2011 #

2 PM

Running 1:23:25 [5] 17.0 km (4:54 / km) +700m 4:04 / km
ahr:166 max:177 shoes: Asics

Borsberg championships: I did a constant run and managed to run the route without mistakes as I ran with Thilo together.

4 PM

Cycling 30:00 [1] 10.0 km (20.0 kph)

9 PM

Note

15 min stretching

Friday Oct 28, 2011 #

7 AM

Cycling 35:30 [1] 12.0 km (20.3 kph)

Thursday Oct 27, 2011 #

7 AM

Cycling 35:00 [1] 12.0 km (20.6 kph)

6 PM

Cycling 20:00 [1] 7.0 km (21.0 kph)

7 PM

Teamsports (Floorball) 20:00 [2]

Strength 10:00 [1]

Afterwards 15 min stretching

Wednesday Oct 26, 2011 #

7 AM

Cycling 41:30 [1] 12.0 km (17.3 kph)

Too much clothes on and legs felt heavy from the trainings.

4 PM

Cycling warm up/down 15:00 [1] 3.0 km (12.0 kph)

Cycling and some running for warm up

5 PM

Orienteering 15:59 [4] 2.6 km (6:09 / km)
ahr:163 max:175 shoes: INOV oroc280

Dresden sprint cup: I hadn't prepared mentally for the race and concentration wasn't there. At the end a felt very tired and running was hard. A bit more than one minute mistakes is way too much for a sprint.

7 PM

Cycling 1:05:00 [1] 17.0 km (15.7 kph)

Through Heide and over "Blu Wonder"

9 PM

Note

15 min stretching and some strength

Tuesday Oct 25, 2011 #

7 AM

Cycling 36:00 [1] 12.0 km (20.0 kph)

5 PM

Cycling 30:00 [1] 10.0 km (20.0 kph)

6 PM

Running warm up/down 44:00 [2]
ahr:140 shoes: Asics

Running 17:30 [5]
ahr:170 max:186 shoes: Asics

3x4'+2' with 2'+90'' recoveries: I pushed the two minute intervals harder and took the on the four minute intervals more easily
AVG End
1. 166 162
2. 168 174
3. 167 168
4. 172 181
5. 171 172 only 3:23
6. 174 184

7 PM

Note

10 min stretching

Strength 25:00 [1]

Monday Oct 24, 2011 #

7 AM

Cycling 38:00 [1] 12.0 km (18.9 kph)

6 PM

Cycling 36:00 [1] 12.0 km (20.0 kph)

8 PM

Note

15 min stretching and some strength

Sunday Oct 23, 2011 #

Note

For the week 14km cycling that is not marked in the log

10 AM

Running warm up/down 20:00 [2]
shoes: Asics

Orienteering race 17:43 [5] 3.43 km (5:10 / km)
shoes: Asics

Sprint race in Halle: The map didn't have sprint symbols, but was just an enlargement to 1:5000, therefore it was a bit confusing and the map wasn't that accurate, but good enough. The first race needed a bit concentration and looking at the map. I managed well without mistakes. Getting in to the race and the map costed 5-10 sek during the first four controls.

1 PM

Running warm up/down 20:00 [2]
shoes: Asics

Orienteering race 16:31 [5] 3.41 km (4:51 / km)
shoes: Asics

Sprint race in Halle: The race was just running. The first race was already my fastest orienteering measured with the kilometer speed ever and the second one was even faster.

9 PM

Note

15 min stretching and some strength

Saturday Oct 22, 2011 #

10 AM

Running warm up/down 22:00 [2]
ahr:145 shoes: Asics

Warm up, 2 minute recoveries between each interval and cool down

Running intervals 12:00 [4]
ahr:161 max:176 shoes: Asics

5+2x30''+5'+2x30''': The five minute intervals with intensity 4 and the short 30 s intervals with full speed.

Friday Oct 21, 2011 #

7 AM

Cycling 36:00 [1] 12.0 km (20.0 kph)

4 PM

Cycling 34:00 [1] 12.0 km (21.2 kph)

Thursday Oct 20, 2011 #

7 AM

Cycling 38:30 [1] 12.0 km (18.7 kph)

6 PM

Cycling 20:00 [1] 7.0 km (21.0 kph)

Teamsports (Basketball) 20:00 [2]

7 PM

Strength 40:00 [1]

8 PM

Cycling 25:00 [1] 7.5 km (18.0 kph)

9 PM

Note

15 min stretching

Wednesday Oct 19, 2011 #

7 AM

Cycling 37:00 [1] 12.0 km (19.5 kph)

4 PM

Cycling 34:00 [1] 12.0 km (21.2 kph)

7 PM

Running 50:00 [1]
ahr:113 max:145 shoes: Asics

Easy run with Sophie and testing Sophie's new lamp.

9 PM

Note

15 min stretching

Tuesday Oct 18, 2011 #

7 AM

Cycling 37:00 [1] 12.0 km (19.5 kph)

5 PM

Cycling 30:00 [1] 10.0 km (20.0 kph)

6 PM

Running warm up/down 40:00 [2]
ahr:139 shoes: Asics

Running intervals 20:00 [5]
max:180 shoes: Asics

5x4': Anatoli was running quite fast in the beginning and I pushed to be not too much slower. The fourth one I was keeping the speed and for the last one Anatoli again.
AVG
1. 166
2. 170
3. 171
4. 167
5. 171

C • Ist Anatolij jetzt auch in ... 3

7 PM

Strength 20:00 [1]

Afterwards 15 min stretching

Monday Oct 17, 2011 #

7 AM

Cycling 45:00 [1] 12.0 km (16.0 kph)

It wasn't nice to drive with too wide pants. I drove slowly as I didn't want them to tangle with the chain.

C • Mr Baggy Pants :-P 3

10 PM

Note

15 min stretching

Sunday Oct 16, 2011 #

Note

For the week 35km cycling that is marked in the log

2 PM

Cycling 35:00 [1] 11.0 km (18.9 kph)

Cycling to Alauenpark for the training and back

Running 1:40:00 [3]
ahr:150 max:162

With Matthi and Max

9 PM

Note

15 min stretching and strength

Saturday Oct 15, 2011 #

9 PM

Running 27:00 [3]
ahr:149 max:165 shoes: Asics

A short bit faster run. I ran 18 min faster with heart rate of 153.

10 PM

Note

15 min stretching and strength

Friday Oct 14, 2011 #

7 AM

Cycling 37:00 [1] 12.0 km (19.5 kph)

6 PM

Teamsports (Basketball) 1:40:00 [3]

9 PM

Note

15 min stretching

Thursday Oct 13, 2011 #

7 AM

Cycling 34:30 [1] 12.0 km (20.9 kph)

5 PM

Cycling 35:00 [1]

8 PM

Strength 20:00 [1]

9 PM

Note

15 min stretching

Wednesday Oct 12, 2011 #

7 AM

Cycling 39:00 [1] 12.0 km (18.5 kph)

5 PM

Cycling 35:00 [1] 12.0 km (20.6 kph)

10 PM

Note

10 min stretching and some strength

Tuesday Oct 11, 2011 #

7 AM

Cycling 39:00 [1] 12.0 km (18.5 kph)

5 PM

Orienteering 50:40 [4] 5.4 km (9:23 / km)
ahr:157 max:177 shoes: INOV oroc280

50 controls orienteering: I did quite a lot of mistakes mainly, because of not planning how to take the control safely. Approaching the 30th control I was thinking that it's good that Pepa hasn't catched me. Right after the control I saw something yellow moving with tremendous speed. It was Pepa! I lost my concentration and made a big mistake on the next control and Pepa was gone. I catched him on the control 44, because he had been searching it a while. Then we sprinted the couple last controls.

C • 3 sek 4

Cycling 20:00 [2] 7.5 km (22.5 kph)

7 PM

Cycling 30:00 [1] 8.0 km (16.0 kph)

9 PM

Note

15 min stretching

Monday Oct 10, 2011 #

8 AM

Cycling 45:00 [1] 13.0 km (17.3 kph)

5 PM

Cycling 35:00 [1] 12.0 km (20.6 kph)

10 PM

Note

15 min stretching

Sunday Oct 9, 2011 #

5 PM

Running 37:00 [2]
ahr:131 max:143 shoes: Asics

9 PM

Note

15 min stretching

Saturday Oct 8, 2011 #

9 AM

Orienteering race 42:52 [5] 7.1 km (6:02 / km)
shoes: INOV oroc280

25Manna 1st Leg: A smooth run with only one not that optimal route to the control.

C • Wie war's denn? 1

Running warm up/down 20:00 [3]
shoes: INOV oroc280

1 PM

Orienteering race 42:51 [4] 6.3 km (6:48 / km)
shoes: INOV oroc280

C • Und wie war's hier? :-) 2

Running warm up/down 10:00 [2]
shoes: INOV oroc280

9 PM

Note

10 min stretching

Thursday Oct 6, 2011 #

7 AM

Cycling 38:00 [1] 12.0 km (18.9 kph)

With Wieland as had work in the same direction

4 PM

Cycling 35:00 [1]

Wednesday Oct 5, 2011 #

7 AM

Cycling 35:40 [1] 12.0 km (20.2 kph)

4 PM

Cycling 37:00 [1] 12.0 km (19.5 kph)

7 PM

Running warm up/down 36:00 [2]
ahr:138 shoes: Asics

Warm up 10 min, recoveries 9x2 min and cool down 8 min

Running intervals 20:00 [5]
ahr:168 max:183 shoes: Asics

10x2'

C • Tomi, die Saison ist zu end... 5

9 PM

Note

15 min stretching

Tuesday Oct 4, 2011 #

7 AM

Cycling 34:45 [1] 12.0 km (20.7 kph)

5 PM

Cycling 22:00 [1] 7.5 km (20.5 kph)

6 PM

Cycling 25:00 [1] 8.0 km (19.2 kph)

Running 44:00 [2]
ahr:130 max:166 shoes: Nike

Easy run in Heide

9 PM

Note

15 min stretching and some strength

Monday Oct 3, 2011 #

10 PM

Note
(rest day)

15 min stretching

Sunday Oct 2, 2011 #

Note

For this week 5 km of cycling that is not marked in the log

C • schade, dass Flo keine Zahl... 2

1 PM

Orienteering race 51:30 [4] 6.5 km (7:55 / km)
shoes: INOV oroc280

D-Cup: It is a five person relay. Our team was disqualified already on the first leg, but we ran to the end. It would have been enough for the fourth place. I wasn't satisfied at all to my run as my legs were tired from yesterday and I did a lot of stupid mistakes. The reason for the mistakes was running too fast and not looking enough on the map. It would have liked to fight of the "third" place, but on the last long length across the valley I did run too much to the right and the Leibi was gone.

Running warm up/down 20:00 [2]
shoes: INOV oroc280

Saturday Oct 1, 2011 #

Event: DM Lang + Deutschland Cup

1 PM

Orienteering race 2:05:09 [4] 15.4 km (8:08 / km)
shoes: INOV oroc280

All in all the race went well. I did one big mistake after the map exchange as I didn't notice/forgot the river between and run straight to the bench of it to realize that I'm not allowed to cross it. Running wasn't that good, but it was able to keep almost the same speed until the end.

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