Training Log Archive: ol8In the 7 days ending Dec 14, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Dec 14, 2014 #
Running warm up/down (wup) 6:00 [1] 1.0 km (6:00 / km)
Orienteering 20:38 [3] 3.5 km (5:54 / km) +105m 5:08 / km
tankstellen-o, pretty tricky and took one wrong control, so additionally one minute. good fun:)
Running 34:34 [1] 5.99 km (5:46 / km) +160m 5:05 / km
Running warm up/down (wup) 11:53 [1] 2.36 km (5:02 / km) +10m 4:56 / km
Orienteering 23:31 [4] 5.74 km (4:06 / km) +80m 3:50 / km
1st: 3:35 (0,96km)
2nd: 5:45 (1,35km)
3rd: 7:16 (1,79km)
4th: 6:56 (1,64km)
pretty tired on the last ones, but it was an awesome trainings camp:)
Running warm up/down (cd) 15:30 [1] 2.84 km (5:27 / km)
Saturday Dec 13, 2014 #
Running warm up/down (wup) 5:35 [1] 0.68 km (8:13 / km) +50m 6:00 / km
Orienteering 34:00 [2] 4.5 km (7:33 / km) +140m 6:32 / km
"auffangtrichter", first time I got in touch with this concept, not that easy though to execute:)
Running warm up/down 6:00 [1] 1.0 km (6:00 / km) +30m 5:13 / km
Orienteering 40:05 [4] 7.57 km (5:18 / km) +260m 4:31 / km
1st: 7:00 (1km, 50HM)- huge direction mistake, parallel mistake...
2nd: 7:30 (1,38km, 55HM)
3rd: 8:40 (1,71km, 70HM)
4th: 8:30 (1,63km, 30 HM)
5th: 8:25 (1,75km, 55HM)
orienteering was quite good on the other ones:) pretty tired by the end.
Friday Dec 12, 2014 #
Orienteering 1:04:30 [2] 10.2 km (6:19 / km) +385m 5:19 / km
pretty cool area as runnability except from the final part was awesome. enjoying it:)
Running warm up/down 15:30 [1] 2.5 km (6:12 / km) +20m 5:58 / km
Orienteering 40:23 [4] 7.47 km (5:24 / km) +320m 4:27 / km
5 route choices going fast
1-2: 7:20 (1,2km, 80HM)- left, slow and too much climb
3-4: 9:00 (2,25km, 20HM)- left, fast, good runnability,
4-5: 7:08 (1,12km, 100HM)- straight, steep but fast
5-6: 7:35 (1,4km, 70HM)- left and then saving height, good choice
7-8: 9:20 (1,5km, 50HM)- straight, but not the best execution, still first
Thursday Dec 11, 2014 #
Running 49:37 [1] 9.6 km (5:10 / km) +10m 5:08 / km
Physio (bouldern) 10:00 [1]
Wednesday Dec 10, 2014 #
Running 29:32 [1] 5.29 km (5:35 / km) +150m 4:53 / km
Running warm up/down (wup) 12:45 [2] 2.77 km (4:36 / km) +20m 4:27 / km
Running 1:00 [5] 0.24 km (4:10 / km) +30m 2:34 / km
Running (recoveries) 17:00 [0] 1.1 km (15:27 / km)
Physio 10:00 [3]
3x10 Wechselsprünge je Bein
3x20 Ausfallschritte
3x10 Strecksprünge
3x10 Hüfte je Bein
Running 3:48 [4] 1.22 km (3:07 / km)
0:57, 0:58, 0:57, 0:56
Running warm up/down (cd) 20:35 [1] 3.39 km (6:04 / km) +70m 5:30 / km
Tuesday Dec 9, 2014 #
Swimming 1:00:00 [1]
Physio (core) 15:00 [1]
Running 10:47 [1] 2.2 km (4:54 / km)
Monday Dec 8, 2014 #
Running warm up/down (wup) 16:00 [2] 3.3 km (4:51 / km)
Orienteering 44:16 [4] 8.05 km (5:30 / km) +180m 4:57 / km
nice course, focusing on my compass technique. was ok, except two hooks to #9 and #18. 1st place:) last ten minutes I had bad stomache cramps (prosecco for brunch wasnt the best idea), so lost a bit of speed.