Training Log Archive: PVAIn the 7 days ending Jan 18, 2015:
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Sunday Jan 18, 2015 #
9 AM
Orienteering race 46:17 7.98 km (5:48 / km) +104m 5:27 / km
ahr:161 max:189 shoes: ASICS Gel-Cumulus 16 (yellow)
First rather important race of 2015:
Qualification:
Honestly, I didn’t expect to run two races today. Running through the forest with my street running shoes and climbing up to #8 I felt twice like loosing all my energy at once. But apparently everybody had to get through and up there and thanks to a good pace on slippery ground and especially good navigation (it wasn’t the most difficult course, though) I managed to reach the Top-8 and this busy day got even busier.
Qualification:
Honestly, I didn’t expect to run two races today. Running through the forest with my street running shoes and climbing up to #8 I felt twice like loosing all my energy at once. But apparently everybody had to get through and up there and thanks to a good pace on slippery ground and especially good navigation (it wasn’t the most difficult course, though) I managed to reach the Top-8 and this busy day got even busier.
12 PM
Orienteering race 27:17 5.24 km (5:12 / km) +5m 5:11 / km
ahr:169 max:192 shoes: ASICS Gel-Cumulus 16 (yellow)
Sprint relay:
My first two runners did a great job, I went out in the 3rd spot (and eventually handed over to our last mate at the same position). The leader was one minute ahead, I had a permanent on/off battle with the guy starting just seconds in front of me. The whole (messy) GPS tracking can be reviewed here.
Good start into the 2015 O-season anyway. Later heading to the ice hockey game against our local rival (serious work there, btw…) and tomorrow the first exam in Zürich.
My first two runners did a great job, I went out in the 3rd spot (and eventually handed over to our last mate at the same position). The leader was one minute ahead, I had a permanent on/off battle with the guy starting just seconds in front of me. The whole (messy) GPS tracking can be reviewed here.
Good start into the 2015 O-season anyway. Later heading to the ice hockey game against our local rival (serious work there, btw…) and tomorrow the first exam in Zürich.
Saturday Jan 17, 2015 #
10 AM
Running 34:09 5.57 km (6:08 / km) +125m 5:31 / km
ahr:141 max:172 shoes: ASICS Gel-Cumulus 16 (yellow)
Easy footing to get ready for tomorrow's competition. (A middle-length sprint, the 8 fastest of ME,WE,M20 and W20 respectively get into a team-sprint final.)
Heart rate was slightely higher than ususal, so I guess it was wise to do some slow training. Went through four printed out sprint races mentally. (WC Imatra, Sotkamo (WOC Final), last years early January comp. in Switzerland and a first glance at one of the sprint maps from Bergen)
Decisions were quick and good, so at least this part should work tomorrow. :)
Heart rate was slightely higher than ususal, so I guess it was wise to do some slow training. Went through four printed out sprint races mentally. (WC Imatra, Sotkamo (WOC Final), last years early January comp. in Switzerland and a first glance at one of the sprint maps from Bergen)
Decisions were quick and good, so at least this part should work tomorrow. :)
Friday Jan 16, 2015 #
Note
(rest day)
Felt some pain in the lower back area, so put all my energy into brain work today. :)
Thursday Jan 15, 2015 #
3 PM
Orienteering 1:30:03 12.62 km (7:08 / km) +494m 5:58 / km
ahr:155 max:181
Another epic mistake today. (Good to see that May is still that far away...) :)
Nice training by former Sprint WC M.L., some smaller mistakes throughout the course but then after #13 the "fun" started...
Wrong attackpoint to #14, having fun there in the green (yeah, the map looks white, BUT...), realized it on the path and skipped those two controls. Easy route to #16 and finally the (mostly easy) last control brought me some 70m of extra climbing. I saw the big pit there, but I thought that I had to climb up to my control, so eventually I took the wrong path and the rest of the story you can guess by checking out the map:
PS: The sunset looked beautiful from up there :)
Nice training by former Sprint WC M.L., some smaller mistakes throughout the course but then after #13 the "fun" started...
Wrong attackpoint to #14, having fun there in the green (yeah, the map looks white, BUT...), realized it on the path and skipped those two controls. Easy route to #16 and finally the (mostly easy) last control brought me some 70m of extra climbing. I saw the big pit there, but I thought that I had to climb up to my control, so eventually I took the wrong path and the rest of the story you can guess by checking out the map:
PS: The sunset looked beautiful from up there :)
8 PM
Strength 25:00 [4]
Floorball 35:00 [3]
Wednesday Jan 14, 2015 #
7 PM
Cycling 28:00 [2]
Tuesday Jan 13, 2015 #
6 PM
Running race 38:36 9.65 km (4:00 / km) +19m 3:58 / km
ahr:165 max:191 shoes: ASICS Gel-Cumulus 16 (yellow)
Well, 16:40 was the goal, 16:57 the time. But considering that I had a "running nose", the track has been dark like northern Finland in winter time and I had no company to do the speed work for me it was quite OK. :)
3.5 months left 'till May, then 16:30 should be possible. For those interestetd in some more analysis, check out this PDF here. A short summary thereof: The 3rd and the 4th k were much too slow, I lost time in the curves (probably due to the reduced visibility) and the "finish straight" (any better word for this??) was slower than the opposite one (headwind...)
btw: Garmin was really unaccurate (220m instead of 200m all the time), so I took the splits out of Quickroute by means of visible estimation...
Now my focus goes back to Hydraulics, exam on Monday ;)
3.5 months left 'till May, then 16:30 should be possible. For those interestetd in some more analysis, check out this PDF here. A short summary thereof: The 3rd and the 4th k were much too slow, I lost time in the curves (probably due to the reduced visibility) and the "finish straight" (any better word for this??) was slower than the opposite one (headwind...)
btw: Garmin was really unaccurate (220m instead of 200m all the time), so I took the splits out of Quickroute by means of visible estimation...
Now my focus goes back to Hydraulics, exam on Monday ;)
C • Gut! 5
Running warm up/down 35:37 5.41 km (6:35 / km) +29m 6:24 / km
ahr:128 max:151 shoes: ASICS Gel-Cumulus 16 (yellow)
Warm down all the way down, that was relaxing ;)
Monday Jan 12, 2015 #
Note
(rest day)
Medical Update:
Had another x-ray today and my bones are finally looking better. (See images below: September on the left, today on the right)
Still need to be careful, but at least there is some big progress visible...
Trying to run the 5k tomorrow and concluding the week with a sprint competition on Sunday, fun ahead! :)
Had another x-ray today and my bones are finally looking better. (See images below: September on the left, today on the right)
Still need to be careful, but at least there is some big progress visible...
Trying to run the 5k tomorrow and concluding the week with a sprint competition on Sunday, fun ahead! :)