Training Log Archive: Tschaekob

Cycling 35:49 13.21 km (22.1 kph) +134m
ahr:133 max:156

Cycling 33:11 13.09 km (23.7 kph) +127m
ahr:125 max:147

Running 1:00:13 12.19 km (4:57 / km) +143m 4:40 / km
ahr:167 max:186 shoes: BROOKS Glycerin 15

Cycling 35:41 13.24 km (22.3 kph) +125m
ahr:130 max:155

Cycling 34:27 13.18 km (23.0 kph) +125m
ahr:128 max:158

Cycling 35:05 13.25 km (22.7 kph) +132m
ahr:129 max:152

Cycling 44:59 16.84 km (22.5 kph) +145m
ahr:121 max:149

Cycling 33:16 13.29 km (24.0 kph) +122m
ahr:132 max:158

Cycling 34:07 13.08 km (23.0 kph) +125m
ahr:129 max:149

Cycling 17:39 7.52 km (25.6 kph) +42m
ahr:118 max:131

Running 1:09:16 10.58 km (6:33 / km) +56m 6:23 / km
ahr:159 max:175 shoes: BROOKS Glycerin 16

Cycling 19:25 7.56 km (23.4 kph) +107m
ahr:130 max:168

Workout 10:00 [1]

Cycling 35:28 13.22 km (22.4 kph) +129m
ahr:130 max:164

Cycling 35:03 13.05 km (22.3 kph) +121m
ahr:126 max:155

Cycling 33:33 13.25 km (23.7 kph) +136m
ahr:117 max:151

Cycling 33:03 13.16 km (23.9 kph) +123m
ahr:124 max:152

Note
(rest day)

Running warm up/down 9:57 1.74 km (5:43 / km) +9m 5:34 / km
ahr:146 max:158 shoes: NVii Forest 1

Orienteering race 36:56 *** 5.43 km (6:48 / km) +214m 5:41 / km
ahr:163 max:195 16c shoes: NVii Forest 1

The race wasn't that good did some wrong route choices as I just ran the direct route when the route around was faster and gone around when the direct route was faster. I was in the lead all the way until 13th control but lost the race on the way to 15th as the swathe was really bad to run on with all the blackberries on there. Lost about 50 sec there, so should have gone around on the path. another bigger mistake was the direct route to 5th and also the long way around to 12th.

Orienteering 51:03 *** 5.98 km (8:32 / km) +256m 7:02 / km
ahr:143 max:178 13c shoes: VJ Sport Falcon

Control setting and also checking some controls.

Orienteering 34:56 *** 4.92 km (7:06 / km) +145m 6:11 / km
ahr:155 max:183 5c shoes: VJ Sport Falcon

Control picking.
Winning time from Toby was 54 min, Lars had a time of 57 min on second place behind Toby.

Orienteering 1:04:28 *** 9.56 km (6:45 / km) +376m 5:38 / km
ahr:163 max:191 15c shoes: NVii Forest 1

Test run for the LRL on saturday, had some difficulties to see all of the controls with just the object and I wasn't in a real competitive mode, also made some mistakes. Expected winning time should be around 55 min.

Cycling 16:10 6.43 km (23.9 kph) +44m
ahr:117 max:132

Running 38:58 7.74 km (5:02 / km) +69m 4:49 / km
ahr:170 max:181 shoes: BROOKS Glycerin 16

Cycling 12:12 5.15 km (25.3 kph) +35m
ahr:113 max:133

Cycling 14:53 5.24 km (21.1 kph) +118m
ahr:122 max:137

Workout 27:24 [2]
ahr:94 max:115

Note
(rest day)

Note
(rest day)

Running warm up/down 5:19 0.79 km (6:44 / km) +15m 6:10 / km
ahr:131 max:141 shoes: NVii Forest 1

Orienteering race 1:39:40 *** 12.13 km (8:13 / km) +439m 6:58 / km
ahr:154 max:186 29c shoes: NVii Forest 1

After we splited the controls I made a bigger mistake to my third splitted control. Next mistake was to control D as I rant straight over the control. Right after control E I made a little mistake and I was a little insecure to 83. We met again at F spliting the rest of the controls but made a mistake doing so as we ended up waiting about 6 minutes at the last control. So the spliting was ok but not perfect we could have saved 3 minutes in the end but we should have met again before F, maybe at E as the later controls were pretty bad to split amongst us 3. Still a good 9th place in the end.

Orienteering warm up/down 6:55 ** 0.96 km (7:14 / km) +38m 6:03 / km
ahr:141 max:160 shoes: NVii Forest 1

Running warm up/down 4:02 0.79 km (5:07 / km) +6m 4:55 / km
ahr:130 max:138 shoes: NVii Forest 1

Orienteering race 54:17 *** 8.58 km (6:20 / km) +338m 5:17 / km
ahr:171 max:190 16c shoes: NVii Forest 1

I was a bit insecure to control 2 and missed 5th at first. On the way to 10th i should have taken the direct route and not the way around the road. 13th. and 14th were not perfect as well so I lost about 1 or 2 minutes on the course. We ended up in 10th place 8th was possible.

Cycling 30:13 13.07 km (26.0 kph) +131m
ahr:131 max:169

Cycling 31:47 13.11 km (24.7 kph) +124m
ahr:125 max:151

Cycling 29:29 13.58 km (27.6 kph) +128m
ahr:139 max:187

Cycling 41:53 19.4 km (27.8 kph) +73m
ahr:121 max:156

Running 1:08:06 10.42 km (6:32 / km) +86m 6:17 / km
ahr:155 max:184 shoes: BROOKS Glycerin 16

Cycling 20:12 7.52 km (22.3 kph) +116m
ahr:133 max:157

Cycling 29:22 13.08 km (26.7 kph) +133m
ahr:117 max:134

Cycling 27:40 13.17 km (28.6 kph) +120m
ahr:122 max:149

Cycling 32:00 13.07 km (24.5 kph) +130m
ahr:129 max:152

Cycling 33:24 13.11 km (23.6 kph) +128m
ahr:121 max:144

Cycling 33:51 13.02 km (23.1 kph) +141m
ahr:125 max:147

Cycling 31:33 13.12 km (25.0 kph) +123m
ahr:124 max:151

Running warm up/down 8:11 1.24 km (6:37 / km) +40m 5:42 / km
ahr:147 max:163 shoes: VJ Sport Falcon

Orienteering race 1:11:15 *** 11.76 km (6:04 / km) +239m 5:30 / km
ahr:168 max:184 19c shoes: VJ Sport Falcon

Had some problems all over the race, got many times a bit out of direction and swerve too much on the controls, especially to control 4. To 2nd I should have gone over the hill instead of running around as there where too much undergrowth there. To 13th I had really big trouble to find the control as it was in the smallest hole around, and as the GPS shows it might be set not correctly. 15th control I missed by a few meters without seeing it, and the map wasn't that accurate there with the contours but i should have recognised that I ran to long after the path much faster. Lost about 5 min with all my mistakes. Again I lost to much pace in the end and being a bit frustrated after the two stupid mistakes there.

Cycling 27:03 10.47 km (23.2 kph) +100m
ahr:128 max:143

Running warm up/down 13:20 2.31 km (5:46 / km) +34m 5:23 / km
ahr:143 max:156 shoes: VJ Sport Falcon

Orienteering race 44:30 *** 6.94 km (6:25 / km) +263m 5:23 / km
ahr:174 max:194 20c shoes: VJ Sport Falcon

The race was nice, but I made some smaller mistakes with some extra meters to 7th and 18th control and losing some time to 13th being a little bit too high, all in all about 1 min lost to mistakes and some more time as I got slower in the end after all the running in the fast and partly with blueberries covered forest.

Cycling 36:11 13.77 km (22.8 kph) +143m
ahr:127 max:162

Cycling 7:55 2.66 km (20.2 kph) +37m
ahr:112 max:127

Cycling 32:49 13.07 km (23.9 kph) +132m
ahr:134 max:164

Cycling 32:18 13.15 km (24.4 kph) +127m
ahr:121 max:149

Cycling 17:03 7.54 km (26.5 kph) +43m
ahr:121 max:151

Running 1:07:27 10.37 km (6:30 / km) +83m 6:15 / km
ahr:160 max:180 shoes: BROOKS Glycerin 15

Cycling 18:33 7.58 km (24.5 kph) +116m
ahr:137 max:164

Workout 10:00 [1]

Cycling 32:45 13.03 km (23.9 kph) +141m
ahr:126 max:154

Cycling 32:35 13.1 km (24.1 kph) +123m
ahr:123 max:160

Cycling 29:07 13.06 km (26.9 kph) +139m
ahr:125 max:167

Cycling 31:34 13.02 km (24.7 kph) +125m
ahr:124 max:156

Workout 23:47 [3]
ahr:115 max:149

Cycling 31:55 13.04 km (24.5 kph) +133m
ahr:125 max:160

Cycling 30:59 13.11 km (25.4 kph) +127m
ahr:127 max:164

Running 36:54 7.3 km (5:03 / km) +105m 4:43 / km
ahr:155 max:178 shoes: BROOKS Glycerin 15

Workout 27:00 [2]
ahr:71 max:128