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Training Log Archive: PVA

In the 31 days ending Dec 31, 2014:

activity # timemileskm+m
  Running14 12:10:49 74.84(9:46) 120.44(6:04) 2116
  Orienteering9 8:24:13 43.93 70.7 1654
  XC-Skiing4 4:11:44 27.72(9:05) 44.61(5:39) 299
  Badminton2 2:14:15
  Strength3 2:06:00
  Cycling1 1:10:00
  Fitness Training1 45:00
  Total31 31:02:01 146.49 235.75 4069
  [1-5]31 30:21:00

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Wednesday Dec 31, 2014 #

10 AM

Running 1:07:42 intensity: (14 @0) + (48:12 @1) + (16:38 @2) + (2:38 @3) 9.58 km (7:04 / km) +392m 5:52 / km
ahr:126 max:161 shoes: ASICS Gel-Cumulus 16 (yellow)

2 PM

Orienteering 1:24:02 intensity: (19 @0) + (32:36 @1) + (27:54 @2) + (21:59 @3) + (1:14 @4) 9.35 km (8:59 / km) +271m 7:51 / km
ahr:137 max:173

Puttting out the marks for the "Happy New Year" training

Thanks to the snow, this forest is finally kind of "nice" :)
C • The forest 1

Tuesday Dec 30, 2014 #

9 AM

XC-Skiing (Skating) 43:05 intensity: (39 @0) + (18:23 @1) + (19:33 @2) + (2:49 @3) + (1:41 @4) 10.05 km (4:17 / km) +29m 4:14 / km
ahr:133 max:174

Monday Dec 29, 2014 #

1 PM

XC-Skiing (Skating) 1:06:11 intensity: (2:21 @0) + (38:55 @1) + (24:45 @2) + (10 @3) 11.25 km (5:53 / km) +59m 5:44 / km
ahr:125 max:150

Sunday Dec 28, 2014 #

10 AM

Running 45:06 intensity: (17 @0) + (14:48 @1) + (30:01 @2) 6.39 km (7:03 / km) +13m 6:59 / km
ahr:132 max:146

3 PM

XC-Skiing (Skating) 1:31:56 intensity: (10:21 @0) + (42:38 @1) + (33:44 @2) + (5:13 @3) 14.4 km (6:23 / km) +138m 6:05 / km
ahr:125 max:166

Saturday Dec 27, 2014 #

4 PM

XC-Skiing (Skating) 50:32 intensity: (1:54 @0) + (32:05 @1) + (14:04 @2) + (2:29 @3) 8.91 km (5:40 / km) +73m 5:27 / km
ahr:127 max:165

Friday Dec 26, 2014 #

Note
(rest day)

Heading to the snow

Thursday Dec 25, 2014 #

10 AM

Running long 1:22:40 intensity: (17 @0) + (37:12 @1) + (40:51 @2) + (4:09 @3) + (11 @4) 14.15 km (5:50 / km) +312m 5:16 / km
ahr:132 max:174

Easy x-mas run with my bro

Wednesday Dec 24, 2014 #

10 AM

Orienteering race 26:11 intensity: (12 @0) + (3:45 @1) + (10:37 @2) + (3:25 @3) + (4:00 @4) + (4:12 @5) 4.93 km (5:19 / km) +15m 5:14 / km
ahr:152 max:185

Prologue....kind of an epic mistake to #3 (more than 1' in total there). GAME OVER!

Orienteering race 28:10 intensity: (2 @0) + (8:00 @1) + (5:24 @2) + (4:33 @3) + (5:52 @4) + (4:19 @5) 4.72 km (5:58 / km) +83m 5:29 / km
ahr:151 max:186

Chasing start 1'10'' behind the leader (so without the mistake in the Prologue it would have been 2n/3rd spot so far...), caught some guys in front of me.

Interesting course, btw.

Tuesday Dec 23, 2014 #

3 PM

Running 50:50 intensity: (14 @0) + (12:26 @1) + (19:28 @2) + (17:06 @3) + (1:36 @4) 8.53 km (5:58 / km) +311m 5:02 / km
ahr:142 max:174

Saturday Dec 20, 2014 #

10 AM

Orienteering 51:14 intensity: (3:40 @0) + (10:49 @1) + (13:15 @2) + (12:25 @3) + (4:36 @4) + (6:29 @5) 9.05 km (5:40 / km) +48m 5:31 / km
ahr:143 max:188

HTHS-Day (High technical, high speed) of the Swiss team.

Sprint morning, including a warm-up map without timing and this sprint with punching:


Got really confused on the way to #14, it took my quite a while to examinate my mistake...
2 PM

Orienteering 1:08:52 intensity: (2:39 @0) + (10:03 @1) + (15:43 @2) + (12:28 @3) + (22:01 @4) + (5:58 @5) 10.76 km (6:24 / km) +519m 5:09 / km
ahr:152 max:185

Middle training, still running carefully, especially on the downhills.

Friday Dec 19, 2014 #

Note
(rest day)

Last day at ETH for a while, quite busy.

Thursday Dec 18, 2014 #

8 AM

Badminton 1:00:00 [2]

3 PM

Orienteering 42:23 intensity: (4:36 @0) + (13:57 @1) + (7:11 @2) + (1:43 @3) + (10:24 @4) + (4:32 @5) 6.99 km (6:04 / km) +12m 6:01 / km
ahr:134 max:183

Really challenging terrain, this years Sprint-SM has been held there....and I unfortunately missed it.
8 PM

Orienteering race 4:25 [5]

Indoor christmas championships.
4th win in 5 years, 6th in total. (Y)

Wednesday Dec 17, 2014 #

3 PM

Running 38:09 intensity: (5 @0) + (12:10 @1) + (18:32 @2) + (7:22 @3) 6.14 km (6:13 / km)
ahr:138 max:160

Strength (Pilates) 45:00 [3]

Tuesday Dec 16, 2014 #

4 PM

Running 42:02 intensity: (33 @0) + (7:53 @1) + (13:44 @2) + (7:06 @3) + (1:43 @4) + (11:03 @5) 8.57 km (4:54 / km) +29m 4:49 / km
ahr:151 max:189

Eventually it was a bad idea to do this training. Felt a bit sick and I've been quite in a hurry to do this session between ETH and tonights ice hockey game (somewhere at the end of the world - or at least Switzerland). Plan was to do 3k (3:20/k) then some 2' break and then again 2k in the same pace.
Had problems with breathing from the starting line on, but the first laps felt ok. Suddenly, a bit more than one lap before the 3k mark I was kind of forced to stop because of some serious problems with breathing, so I stopped the training there. As it felt better quite soon, I decided to try the 2k still. This was in fact a stupid idea, too. (which I quitted again after the first k, even though the pace was right)

No more power left....goal was to get home, take a hot shower and eat some stuff :D

Monday Dec 15, 2014 #

Note
(rest day)

Sunday Dec 14, 2014 #

9 AM

Running 1:05:51 intensity: (1:03 @0) + (44:57 @1) + (19:51 @2) 9.4 km (7:00 / km) +340m 5:56 / km
ahr:124 max:146

Really easy morning jog before breakfast, then easy day with Spa&Sauna.

Saturday Dec 13, 2014 #

2 PM

Running intervals 51:16 intensity: (14 @0) + (19:48 @1) + (8:33 @2) + (4:38 @3) + (3:51 @4) + (14:12 @5) 10.03 km (5:07 / km) +7m 5:06 / km
ahr:148 max:187

My last 5k „dates“ back to early 2013 on a freezing cold sprint morning in Vienna. Time was 17:07, a mark I should beat nowadays (regardless of the arm injury and the therefrom resulting long break)
So I set a goal of 16:40, not knowing if it’s a bit too fast or way to slow. Well, we’ll see in a bitt more than a week…
Today’s track training was the first since more than 4.5 months, so I tried to get in touch with the red surface again and split up the 5k’s in five single units of, calculating…………………..., 1k each.

Speed as planned for the whole thing 3:20/k, which was very successful. Especially the fact of never feeling tired throughout and after the training makes me looking forward full of hope. :) Those 5k’s felt rather easy, now I just need to puzzle them together… ;)

Friday Dec 12, 2014 #

4 PM

Cycling (indoor) 1:10:00 intensity: (55:00 @2) + (15:00 @3)

Thursday Dec 11, 2014 #

8 AM

Running 49:32 intensity: (15 @0) + (30:22 @1) + (9:46 @2) + (5:19 @3) + (3:17 @4) + (33 @5) 6.95 km (7:07 / km) +281m 5:56 / km
ahr:133 max:180

Before breakfast morning jog with Laura, kind of some "intervals" in the steep uphills.

Wednesday Dec 10, 2014 #

3 PM

Running 22:40 intensity: (17:07 @1) + (5:19 @2) + (13 @3) + (1 @4) 3.42 km (6:38 / km) +8m 6:34 / km
ahr:128 max:169

Easy warm-up running ahead of the Pilates session, was planned to be longer, but I forgot my bag with all the sports equipment at ETH, so I had to go back as soon as I recognized my mistake, rushed back with the first bus at the first stop I could go out, and finally made it there with a 20min delay ;)

Strength (Pilates) 55:00 [3]

Tuesday Dec 9, 2014 #

4 PM

Running intervals 1:05:21 intensity: (4:14 @1) + (24:56 @2) + (22:31 @3) + (8:16 @4) + (5:24 @5) 11.28 km (5:48 / km) +266m 5:11 / km
ahr:154 max:186

4 times 5x30''/30'' with 2min series break. Quite a slippery and soft track, felt like 2 steps ahead, one back. :)

And I got to rise the following question: why on earth did I 6 repetitions in the 2nd series???? It was defenitely a though day....

Finally I bought some new stuff to read: A book from a Swiss guy writing about all the strange (or is it just normal?) stuff Finns do :)
C • If I'd 5

Monday Dec 8, 2014 #

Note

Finally I can say that I'm back training, how it was more than 4 months ago....
The sprint races on Sunday were great, I didn't took too much risks running around the corners, but comparing the longer legs in the qualification (e.g. #12) I was quite satisfied. Lost just 2 seconds to the fastest split there...

Anyway, that's one small step back to the shape I'd like to be in. The next big goal is 10MILA in early May, with Austrian champs in Sprint-relay, Relay and Middle the week before. So perfect to simulate some relay start....

Next more important thing on my todo-list is a 5k run, to eventually compare the performance now and then again in spring. But first I'll do some fast trainings (on the track), to get back the feeling for the speed. :)

The motivation is definitely here and I finally found back to an almost diary training schedule, which I struggeled with the last weeks.

And last but not elast a short medical update: One of the broken bones is perfectly fine, the other is still not 100% ready, but should be in about 2-3 weeks. Still this wasn't planed, they told me a healing time of 1.5-2 months, now the 5th month started...helvetti!!!! :)
C • Thumb up 2
7 PM

Running 48:01 intensity: (9:26 @1) + (36:23 @2) + (2:12 @3) 8.3 km (5:47 / km) +29m 5:41 / km
ahr:136 max:168

Running with my bro, 3 sprints at the end, 2:1 for me (luckily)

Sunday Dec 7, 2014 #

11 AM

Orienteering race 42:27 intensity: (57 @0) + (14:46 @1) + (8:37 @2) + (3:30 @3) + (53 @4) + (13:44 @5) 5.84 km (7:16 / km) +59m 6:55 / km
ahr:146 max:195

Sprint-Tournament with a Qualification, therefrom selected heats of 8 runners, which finally ran quarter- semi- and final against each other.

Came back from the quali with 6th fastest time, just behind all the fast Swiss guys Fabian H., Andreas R., Martin H., Florian H. and Raphael H. (lost one minute to the winner)


Orienteering race 18:09 intensity: (1:45 @0) + (7:18 @1) + (2:18 @2) + (15 @3) + (42 @4) + (5:51 @5) 2.47 km (7:21 / km) +11m 7:11 / km
ahr:140 max:192

Quarterfinal against Andreas. Lost 30 seconds, no big surprise...


Orienteering race 19:40 intensity: (1 @0) + (3:43 @1) + (6:03 @2) + (2:30 @3) + (24 @4) + (6:59 @5) 2.75 km (7:09 / km) +13m 6:59 / km
ahr:156 max:195

Semifinal against Imanuel Berger, won it by approx. 20 seconds (and he skiped # 6)

Orienteering race 12:11 intensity: (1 @0) + (1:18 @1) + (2:20 @2) + (29 @3) + (1:02 @4) + (7:01 @5) 2.19 km (5:34 / km) +7m 5:29 / km
ahr:167 max:190

"Final" duel to fix places 5 and 6, Raphael was faster and my legs quite dead, but it was much fun to do some faster trainings after quite a while.

Saturday Dec 6, 2014 #

2 PM

Orienteering race 1:02:32 intensity: (5:47 @0) + (9:06 @1) + (3:52 @2) + (20:03 @3) + (8:39 @4) + (15:05 @5) 8.05 km (7:46 / km) +431m 6:08 / km
ahr:152 max:188

Santa-O. 3rd with my young team mate, she had some big troubles at one control. Wouldn't be a problem, if it would not have been my brother who won the whole thing :D

Orienteering 33:57 intensity: (50 @1) + (12:12 @2) + (18:04 @3) + (2:51 @4) 3.6 km (9:26 / km) +185m 7:30 / km
ahr:154 max:175

Collecting controls, then some delicous Fondue

Friday Dec 5, 2014 #

1 PM

Badminton 1:14:15 intensity: (2:21 @0) + (6:13 @1) + (28:22 @2) + (35:08 @3) + (2:08 @4) + (3 @5)
ahr:146 max:178

Thursday Dec 4, 2014 #

8 PM

Orienteering warm up/down 10:00 [4]

Indoor-O

Strength 26:00 [4]

Wednesday Dec 3, 2014 #

3 PM

Running 52:50 intensity: (14 @0) + (33:33 @1) + (19:01 @2) + (2 @3) 8.43 km (6:16 / km)
ahr:128 max:150

Tuesday Dec 2, 2014 #

8 AM

Running 48:49 intensity: (42 @1) + (11:20 @2) + (33:00 @3) + (3:13 @4) + (34 @5) 9.25 km (5:17 / km) +128m 4:56 / km
ahr:155 max:181

5 PM

Fitness Training 45:00 [3]

A mix of running, strenght and other stuff, don't actually do those regulary, it was just a one time action together with Laura and her sister ;)

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