Training Log Archive: naomiIn the 30 days ending Sep 30, 2007:
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Sunday Sep 30, 2007 #
Running 1:58:43 [2] 21.83 km (5:26 / km) +805m 4:35 / km
awesome longjog today. ran to the kolomannsberg over the kolomannstaferl back to the gardekreuz. then over the große plaike and steinwandl back home. i took the direct path down because running on gravel roads is boring! :P
Saturday Sep 29, 2007 #
Running 3:00 [2]
massive warm up for the orienteering "race". actually i just ran to the start ... :P
Orienteering 39:38 [3] 4.4 km (9:00 / km) +120m 7:56 / km
it was just a regional event today and i took it easy but still managed to miss a bit. to one control i had also bad luck - old map^^
was fun anyway and i really enjoyed it. ended up 2nd :P
was fun anyway and i really enjoyed it. ended up 2nd :P
Orienteering 24:29 [2]
collected some controls to help markus who organised the event really well.
Friday Sep 28, 2007 #
Bike 26:42 [3] 7.42 km (16.7 kph) +340m
mountainbike "challenge" with salomon guys! ;)
Running 16:47 [4] 1.44 km (11:39 / km) +340m 5:21 / km
ran up the last part to the hofpürglhütte. was fucking steep as you can see if you take a look on the ks and the climb!
Thursday Sep 27, 2007 #
Running 1:20:35 [2] 14.62 km (5:31 / km) +490m 4:43 / km
ran with mani again today up the henndorfer forest. we hit the steinwandl, the große plaike and the heimkehrerkreuz. afterwards we ran down the big gravel roads. speed was quite ok but we both had a bit heavy legs from yesterdays intervals.
weather was really bad. light rain, everything wet and the clouds were pretty low so the visibilty was almost 0.
weather was really bad. light rain, everything wet and the clouds were pretty low so the visibilty was almost 0.
Wednesday Sep 26, 2007 #
Running 48:38 [2] 8.64 km (5:38 / km) +150m 5:11 / km
warm up cool down and the 2 minutes between the intervals.
Intervals intervals 30:00 [4] 9.02 km (3:20 / km) +100m 3:09 / km
5 x 6 minutes intervals with 2 minutes break between. felt good but i am a bit sore after yesterday strength training! ;) and at the end of the 3rd interval i got some pain on my rips again. so i had to take it a bit easier then!
details:
km min pace climb
1,82 6 3:18 35
1,88 6 3:11 0
1,80 6 3,20 20
1,69 6 3:33 15
1,83 6 3:17 30
details:
km min pace climb
1,82 6 3:18 35
1,88 6 3:11 0
1,80 6 3,20 20
1,69 6 3:33 15
1,83 6 3:17 30
Tuesday Sep 25, 2007 #
Running 51:46 [2] 11.5 km (4:30 / km) +130m 4:16 / km
did a little run with mani and i felt really good. dont know why. it was some kind of surprise for me but i like it! ;)
Running 11:12 [2] 2.3 km (4:52 / km) +60m 4:18 / km
ran down to the school and back up home with elisa!
Strength 45:00 [3]
strength training with the club!
Monday Sep 24, 2007 #
Hiking 2:23:31 [3] 11.0 km (13:03 / km) +570m 10:22 / km
wanted to do an easy day but it was the last really nice day so mani and i did the last parts of our "tour de salzburg" :)
heavy legs ^^
heavy legs ^^
Hiking 45:27 [3] +210m
the last ks just behind the gnadenalm!
YEAH - we finished the 350km hiking tour ... and no i will not count all the climb... its simply too much ^^
YEAH - we finished the 350km hiking tour ... and no i will not count all the climb... its simply too much ^^
Sunday Sep 23, 2007 #
Event: ÖSTM Team
Running warm up/down 30:00 [2]
warm up/down for the austrian team champs.
Orienteering race 1:41:25 [4] +665m
i had the honor to run in the first team with felix and warti and i have to say i could give the faith in my skills back. it was the best run over the whole year .. maybe the best i ever had. i almost lost no time (maybe 30s all together) and always ran on the limit and pushed hard. i really enjoyed it.
we got 2nd in the end. its just a pitty that one of my teammates missed one control big time otherwise we would have won the race. anyway, thats orienteering - it can always happen!
i am happy with silver and i have the feeling i really deserved it! :) AND the selection for the 1st team was justified! ;)
we got 2nd in the end. its just a pitty that one of my teammates missed one control big time otherwise we would have won the race. anyway, thats orienteering - it can always happen!
i am happy with silver and i have the feeling i really deserved it! :) AND the selection for the 1st team was justified! ;)
C • 1
Saturday Sep 22, 2007 #
Event: ÖSTM Middle,7. Austria Cup
Running 20:00 [1]
warm up and cool down for the austrian middle champs.
Orienteering race 52:35 [4] 5.6 km (9:23 / km) +405m 6:54 / km
it wasnt as bad as the relay champs last week. it looks like i worked in the right direction. legs are still great. some stupid mistakes and one bad route choice cost me a lot of time... anyway ... its a step in the right direction.
Friday Sep 21, 2007 #
Running 32:56 [2] 6.95 km (4:44 / km) +110m 4:23 / km
shoes: Salomon Trail Pro SCS
easy run with rich and mani. did some short faster running when i ran down to rich and back up to my house. i also ran a bit faster in the middle!
legs do feel really good! two competitions on the weekend. i am prepared.
LETS BRING IT ON!
legs do feel really good! two competitions on the weekend. i am prepared.
LETS BRING IT ON!
Thursday Sep 20, 2007 #
Bike 1:11:39 [3] 36.5 km (30.6 kph) +355m
was out for a tour with the mtb. was nice. nice strength from the length and no probs with the stamina! :) i am ready for the weekend. pushed a bit on the hills and on some flat parts!
Wednesday Sep 19, 2007 #
Running 1:00:54 [2] 12.5 km (4:52 / km) +150m 4:36 / km
ran with felix, markus and mani today. was really nice and i enjoyed it. my stomach made some problems again. i will maybe get on the bike tomorrow.
Tuesday Sep 18, 2007 #
Running 1:10:34 [2] 14.6 km (4:50 / km) +180m 4:33 / km
easy run today. ran to mani w. place and afterwards to mani g.'s place to get both of them! ;)
felt really good in the beginning but got probs with my stomach later on. the was also the reason why i did only 70 minutes.
felt really good in the beginning but got probs with my stomach later on. the was also the reason why i did only 70 minutes.
Monday Sep 17, 2007 #
Running 31:04 [1] 6.0 km (5:11 / km) +85m 4:50 / km
shoes: Salomon Trail Pro SCS
very easy run with mani and mani! :)
Sunday Sep 16, 2007 #
Event: ÖSTM Long
Running 20:00 [2]
i ran to the start to warm up for the long distance race.
Orienteering race 2:01:50 [3] 13.5 km (9:01 / km) +835m 6:54 / km
i didnt feel to good right from the start and after a bad night just thinking about the relay i was not motivated at all for this race. control 1 was ok but already to #2 i started to think about giving up and i got this horrible pain at the rips again. so i couldnt run fast... tried to get it going but never made into some kind of flow. after i missed #7 and i had to climb back up to hill for about 40m of climb i was broken. there followed some controls only on pathes and the some only through green areas. got blisters on my legs then and just thought i should finish to get some points for the club.
so right now i am even more disappointed than yesterday and everything hurts. i gonna sleep for a while now - lets see how the world looks tomorrow...
so right now i am even more disappointed than yesterday and everything hurts. i gonna sleep for a while now - lets see how the world looks tomorrow...
Saturday Sep 15, 2007 #
Event: Austrian Relay Champs
Running warm up/down 15:00 [2]
warm up and cool down for the austrian relay champs. the legs were just perfect. its really fun to run with such legs! :P
Orienteering race 47:23 [5] 6.1 km (7:46 / km) +300m 6:14 / km
the start was perfect. i was far in the front just behind graham gristwood. but missed 5 and 6 for about 5:30 together. so i pushed hard afterwards and could overtake some teams again after i missed again for about 1 minute. after that i overtook again 2 teams but missed in the end once 1 minute again and 30s on the 2nd last control.
thx to wati and mani who ran awesome races we got a medal which was the goal but i just cant be happy about it. if i just would have jogged through it without mistakes we coud have achieved the 2nd place easily. but i screwed it and in my head is just emptiness. i am fu*king disappointed...
thx to wati and mani who ran awesome races we got a medal which was the goal but i just cant be happy about it. if i just would have jogged through it without mistakes we coud have achieved the 2nd place easily. but i screwed it and in my head is just emptiness. i am fu*king disappointed...
Thursday Sep 13, 2007 #
Running 20:00 [3] 5.06 km (3:57 / km) +70m 3:42 / km
the legs felt just perfect today so i ran a bit faster. some nice medium speed. after about 15mins i thought i should hold it back and stoped the "faster stuff".
Running 32:06 [2] 7.59 km (4:14 / km) +70m 4:03 / km
the easy part of the run. tried to hold it back but looks like it didnt work too good. anyway, the shape is there. i am ready for the weekend. no mistakes and i gonna be on top! ;)
Wednesday Sep 12, 2007 #
Running 1:22:55 [3] 17.1 km (4:51 / km) +430m 4:18 / km
nice run with dion, rich, frank and mani up the henndorfer forest.
Tuesday Sep 11, 2007 #
Running 34:15 [2] 7.35 km (4:40 / km) +90m 4:23 / km
easy run with rich and dion. was really nice to run with them and they brought up some south african stories :P
i ran the part to richs house quite fast as well as back. just to test the legs and the feel really great! ;) it was about 3:40/k :P
i ran the part to richs house quite fast as well as back. just to test the legs and the feel really great! ;) it was about 3:40/k :P
Monday Sep 10, 2007 #
Bike 1:16:44 [0] 28.0 km (21.9 kph) +260m
shoes: Salomon Trail Pro SCS
wanted to do an real easy run first but decided to jump on the bike because of the swollen & stiff knee. i think it was a good idea. i invited a friend to join me and so it was really really slow. maybe just right to hold myself back! ;)
Sunday Sep 9, 2007 #
Orienteering 51:26 [2] +230m
the plan was to run a competition at the end of the camp and i also started even with some pain in my knee...!
i wanted to run fast and to get a good feeling for the relay champs next week but everything went wrong... - i hit the knee again on a tree. not too bad but the pain got worse. i missed #1 which might have been wrong but i was also very unconcentrated and slow to #2 & 3. i had some ok controls later but i ran very slow and walked quite a lot. no motivation and no concentration left and my knee got worse. so i decided to skip the "race" at #10.
i am absolutely not happy with the last 2 days of the camp... especially if i think at the relay champs next weekend. but anyway, the shape is great and i am sure i can perform really well at the relay.
i wanted to run fast and to get a good feeling for the relay champs next week but everything went wrong... - i hit the knee again on a tree. not too bad but the pain got worse. i missed #1 which might have been wrong but i was also very unconcentrated and slow to #2 & 3. i had some ok controls later but i ran very slow and walked quite a lot. no motivation and no concentration left and my knee got worse. so i decided to skip the "race" at #10.
i am absolutely not happy with the last 2 days of the camp... especially if i think at the relay champs next weekend. but anyway, the shape is great and i am sure i can perform really well at the relay.
Saturday Sep 8, 2007 #
Orienteering 1:25:48 [2] +440m
awesome o-training in italiy. it was one of the hardest maps i ran on so far. the rough orienteering went really well but when i missed almost all of the controls when i ran "into the circle". :x
couldnt get enough so i was out there for quite a while.
couldnt get enough so i was out there for quite a while.
Running 20:00 [3]
the "running part" of the training. between the courses and from the finish to the car.
Orienteering 30:00 [1]
the training in the afternoon was a 2 man relay. a training i really like but i injured my left knee to the 1st control on a rock. it got stiff and swollen but i could finish... damn :X
Friday Sep 7, 2007 #
Orienteering 35:51 [3] +335m
next o-training in carinthia. went really good. was safe on the map and had a nice speed. just one miss that cost me about 1 minute.
Orienteering 54:36 [2] +295m
we trained with a reduced map in the evening and i wasnt good at all. some controls were just incredible bad but others went ok. legs were good.
Running 20:00 [2]
running from the car to the start and back afterwards.
Thursday Sep 6, 2007 #
Running 30:41 [2] +120m
shoes: Salomon Trail Pro SCS
1st day of the training camp. we ran to the start and afterwards back.
Orienteering 33:46 [3] 4.3 km (7:51 / km) +100m 7:02 / km
i ran just one course here. wanted to do more but i was already freezing so i decided to run back with the others!
was really unsecure with the orienteering ... i need more concentration.
was really unsecure with the orienteering ... i need more concentration.
Wednesday Sep 5, 2007 #
Bike 30:22 [1] 13.0 km (25.7 kph)
shoes: Salomon Trail Pro SCS
hmpf. ugly wather outside so i did my morning jog on the ergo...
Running 53:58 [2] 10.3 km (5:14 / km) +330m 4:31 / km
shoes: Salomon Trail Pro SCS
nice easy run with markus. we ran much shorter as planned due to bad weather...
Tuesday Sep 4, 2007 #
Running warm up/down 34:41 [2]
shoes: Salomon Trail Pro SCS
warm up cool down + the rest between the intervals.
Running intervals 16:03 [5] 5.0 km (3:13 / km)
shoes: Salomon Trail Pro SCS
did 10x 500m with 90s rest between. it went pretty well and it feels like the power and strenght is getting back to me!
i also think i still have some reserves: i was not fully rested, there was wind, i was alone and propably the worst thing i got this pain on the right side of my rips which blocks the breathing. i got it towards the end of the 6th repetition and its really not funny running with that pain...! something i have to check before the competitions.
the times were:
1:34
1:36
1:38
1:40
1:37
1:36
1:37
1:39
1:35
1:32
i forgot the hr sensor @ home ... no data :x
i also think i still have some reserves: i was not fully rested, there was wind, i was alone and propably the worst thing i got this pain on the right side of my rips which blocks the breathing. i got it towards the end of the 6th repetition and its really not funny running with that pain...! something i have to check before the competitions.
the times were:
1:34
1:36
1:38
1:40
1:37
1:36
1:37
1:39
1:35
1:32
i forgot the hr sensor @ home ... no data :x
Monday Sep 3, 2007 #
Bike 59:04 [2] 28.0 km (28.4 kph) +260m
shoes: Salomon Trail Pro SCS
same course as yesterday but took it easier and there was a lot of fu*king wind! how i hate it!!!!!!!!!
Running 1:08:09 [2] 13.0 km (5:15 / km) +340m 4:38 / km
shoes: Salomon Trail Pro SCS
easy run with mani and rich!
Sunday Sep 2, 2007 #
Bike 55:24 [3] 28.0 km (30.3 kph) +260m
shoes: Salomon Trail Pro SCS
jumped on the bike after coming home from work. felt really great and it looks like the power is coming back to me. i am really looking forward now to the relay in two weeks. one more hard week with a lot of orienteering training should be perfect to be perfectly prepared then ...
Saturday Sep 1, 2007 #
Running 49:16 [2] 9.4 km (5:14 / km) +175m 4:48 / km
shoes: Salomon Trail Pro SCS
really nice run again with macho. was not fast but nice view and nice company! :)