Training Log Archive: Tschaekob

Cycling 30:38 13.11 km (25.7 kph) +122m
ahr:127 max:146

Cycling 32:26 13.08 km (24.2 kph) +123m
ahr:127 max:169

Workout 20:55 [2]
ahr:77 max:138

Workout 23:26 [3]
ahr:88 max:116

Cycling 32:21 13.03 km (24.2 kph) +131m
ahr:134 max:168

Cycling 33:23 13.1 km (23.5 kph) +123m
ahr:125 max:148

Cycling 29:59 13.11 km (26.2 kph) +132m
ahr:136 max:174

Cycling 38:21 15.4 km (24.1 kph) +142m
ahr:116 max:142

Running 1:23:10 12.12 km (6:52 / km) +203m 6:20 / km
ahr:151 max:179 shoes: BROOKS Glycerin 14

Cycling 20:47 7.61 km (22.0 kph) +108m
ahr:143 max:173

Cycling 30:46 13.08 km (25.5 kph) +131m
ahr:135 max:174

Cycling 32:13 13.14 km (24.5 kph) +118m
ahr:120 max:145

Workout 17:32 [2]
ahr:80 max:121

Cycling 32:43 13.06 km (24.0 kph) +129m
ahr:139 max:164

Cycling 33:27 13.1 km (23.5 kph) +120m
ahr:126 max:161

Running 41:33 7.09 km (5:52 / km) +43m 5:41 / km
ahr:157 max:171 shoes: BROOKS Glycerin 15

Running warm up/down 9:41 1.69 km (5:44 / km) +6m 5:38 / km
ahr:143 max:156 shoes: BROOKS Glycerin 15

Orienteering race 57:34 *** 11.45 km (5:02 / km) +71m 4:53 / km
ahr:168 max:186 47c shoes: BROOKS Glycerin 15

Really long race in the city, got tired and unconcentrated in the end. Had many routechoice mistakes, to 1st, 7th, 21th, 32nd, and 40th, lost more than a minute maybe 1 and a half overall. Also lost track of the controldescription on 16th and had to run back to check again and lost half a minute there. From 32nd there was a moving door which was closed at first so I was a little confused there.

Running warm up/down 12:58 2.3 km (5:38 / km)
ahr:150 max:169 shoes: BROOKS Glycerin 15

Orienteering race 20:24 *** 4.57 km (4:28 / km) +16m 4:23 / km
ahr:162 max:188 20c shoes: BROOKS Glycerin 15

Had some mistakes, first one on the way to 5th as I missed an entrance and then had some problems seeing the gap in the fence aas there was the number printed over the gap. To 9th I missed the entrance again. From 11th to 12th I took the wrong route and then did't see the gab in the hedge so I turned and lost much time. The 18th control was behind a car so I didn't see it and noticed too late I passed it already.

Running warm up/down 6:39 1.22 km (5:27 / km)
ahr:137 max:147 shoes: BROOKS Glycerin 15

Orienteering race 20:15 *** 4.34 km (4:40 / km) +13m 4:36 / km
ahr:166 max:188 22c shoes: BROOKS Glycerin 15

Was a little bit insecure at 1st control. To 3rd I had the wrong shoes for climbing the hill so I took the stairs instead and took the extra meters. In the end I was too tired to hold the pace and I took the wrong route to 20th control.

Cycling 33:07 13.12 km (23.8 kph) +129m
ahr:131 max:156

Cycling 33:01 13.15 km (23.9 kph) +125m
ahr:129 max:152

Running warm up/down 2:33 0.52 km (4:54 / km) +3m 4:46 / km
ahr:135 max:143 shoes: BROOKS Glycerin 15

Orienteering race 15:51 *** 3.75 km (4:14 / km) +19m 4:07 / km
ahr:168 max:187 20c shoes: BROOKS Glycerin 15

Little sprint to start the weekend, had a mostly clean race just a few seconds to 17th.

Cycling 32:14 13.11 km (24.4 kph) +135m
ahr:133 max:160

Cycling 33:53 13.2 km (23.4 kph) +126m
ahr:116 max:143

Cycling 15:43 7.61 km (29.1 kph) +39m
ahr:127 max:158

Running 1:00:28 9.62 km (6:17 / km) +59m 6:06 / km
ahr:154 max:178 shoes: BROOKS Glycerin 15

Cycling 19:31 7.38 km (22.7 kph) +106m
ahr:133 max:170

Workout 5:00 [1]

Cycling 32:04 13.1 km (24.5 kph) +131m
ahr:139 max:175

Cycling 33:07 13.11 km (23.8 kph) +124m
ahr:118 max:143

Cycling 30:45 13.1 km (25.6 kph) +135m
ahr:132 max:158

Cycling 31:11 13.25 km (25.5 kph) +118m
ahr:131 max:159

Cycling 33:11 13.31 km (24.1 kph) +123m
ahr:145 max:173

Cycling 32:25 13.08 km (24.2 kph) +124m
ahr:124 max:160

Note
(rest day)

Running warm up/down 12:22 2.1 km (5:53 / km) +6m 5:49 / km
ahr:147 max:161 shoes: VJ Sport Falcon

Orienteering race (WOC Spectator race) 1:33:36 **** 11.59 km (8:05 / km) +260m 7:16 / km
ahr:160 max:182 20c shoes: VJ Sport Falcon

I was really tired in that race and couldn't keep the concentration up. First mistake was at 3rd control. At 5th I lost the direction and ended up near 6th at first so the direct route would have been better but i choose the longer one over the path so i could run at least a bit. The 8th control I just missed by a few meters and to 9th i ended up in the thicket. 10th wasn't that good aswell. To 12th I were lost completely an lost about 5 min. But at least there were no major mistakes from there on anymore.

Running warm up/down 12:57 2.33 km (5:33 / km) +28m 5:14 / km
ahr:143 max:159 shoes: VJ Sport Falcon

Orienteering race (WOC Spectator race) 47:51 **** 6.45 km (7:25 / km) +148m 6:39 / km
ahr:161 max:185 14c shoes: VJ Sport Falcon

Tough race as I have not that much energy left after 6 competitions and no rest day in between. The race wasn't that clean, I had some troubles with the direction again to 2nd control. To 3rd I lost some seconds and to 5th came out of direction on the last hill. To 7th I just ran little too far. To 8th some extra meters and not to straight forward tried to do it better to 9th but got the extra meters again but this time from the other side. To 10th again a little to far as well as to 12th.

Running warm up/down 13:42 2.48 km (5:32 / km) +5m 5:28 / km
ahr:138 max:164 shoes: VJ Sport Falcon

Orienteering race (WOC Spectator race) 37:58 **** 6.8 km (5:35 / km) +147m 5:02 / km
ahr:167 max:190 20c shoes: VJ Sport Falcon

Nice race with a 1 min mistake away from 2nd. Found myself in a group where we pushed hard, only lost some seconds from 6th and to 11th control. From 17th it was just running and I had to fight a bit to hold a good pace till the finish.

Running warm up/down 15:42 2.72 km (5:47 / km) +54m 5:16 / km
ahr:146 max:164 shoes: VJ Sport Falcon

Orienteering race (WOC Spectator race) 42:23 **** 5.75 km (7:22 / km) +122m 6:40 / km
ahr:162 max:185 18c shoes: VJ Sport Falcon

Got some problems with the 1st and 2nd control and lost about 1 min there but from there on a pretty solid race.

Running warm up/down 6:06 0.99 km (6:10 / km) +7m 5:58 / km
ahr:164 max:173 shoes: VJ Sport Falcon

Running warm up/down 14:04 2.59 km (5:26 / km) +9m 5:20 / km
ahr:134 max:147 shoes: VJ Sport Falcon

Orienteering race (WOC Spectator race) 56:10 **** 6.79 km (8:16 / km) +260m 6:56 / km
ahr:163 max:193 18c shoes: VJ Sport Falcon

Was a bit insecure to 1st and 2nd control. On the way to 3rd I was too deep and lost some time there. The biggest mistake was at 5th control where I run some circles. From 12th control on I was a bit tired as the underground was hard to run so I lost a bit of my pace over the hills. Maybe I climbed too many cliffs and lost too much energy doing so.

Running warm up/down 12:47 2.41 km (5:18 / km) +10m 5:12 / km
ahr:144 max:168 shoes: BROOKS Glycerin 15

Orienteering race (WOC Sectator race) 22:18 *** 4.93 km (4:31 / km) +78m 4:11 / km
ahr:164 max:190 13c shoes: BROOKS Glycerin 15

Made a few mistakes in the beginning, to the 2nd and 3rd control I was a bit out of direction. From 3rd I ran away the wrong direction and lost about 25 seconds. On the way to 7th I took the wrong road and had to run some unnecessary extra meters. The rest of the race was way better then.

Running warm up/down 6:22 1.06 km (6:00 / km) +3m 5:55 / km
ahr:136 max:159 shoes: VJ Sport Falcon

Orienteering race (NightHawk) 1:27:00 **** 10.53 km (8:16 / km) +446m 6:49 / km
ahr:168 max:194 20c shoes: VJ Sport Falcon

Had a good start just before the mass start, but saw myself doing lost of mistakes soon, beginning at 4th where I was way to high. On the way to 9th I managed to run out of the map and from there on I had troubles to hold the direction so I often missed the controls from there on. Felt a bit tired in the second half of the race and struggled to stay on my feet in the stony parts.

Running warm up/down 5:56 0.89 km (6:41 / km)
ahr:136 max:144 shoes: VJ Sport Falcon

Orienteering race (NightHawk) 1:33:42 ***** 12.38 km (7:34 / km) +454m 6:24 / km
ahr:173 max:195 20c shoes: VJ Sport Falcon

It was a nice race but did too many mistakes. Lost some time to 2nd, and even more to 9th control, just had a completely false direction there. On the way to 12th control I completely lost it and ended up all alone in the dark where it wasn't that easy to find myself on the map again. Also I had some troubles with losing my battery pack on the way to 10th control.

Canadian canoe 1:00:12 7.12 km (8:27 / km) +20m 8:20 / km
ahr:105 max:147

Swimming 9:06 [3] 0.26 km (34:44 / km)

Hiking 3:54:14 11.84 km (3.0 kph) +941m
ahr:117 max:178 shoes: BROOKS Glycerin 15

Swimming 4:39 [3] 0.19 km (24:28 / km)

Hiking 3:43:36 11.55 km (3.1 kph) +795m
ahr:119 max:165 shoes: BROOKS Glycerin 15

Hiking 41:41 2.47 km (3.6 kph) +174m
ahr:113 max:149 shoes: BROOKS Glycerin 15

Hiking 3:06:09 10.76 km (3.5 kph) +763m
ahr:116 max:171 shoes: BROOKS Glycerin 15

Note
(rest day)

Note
(rest day)

Cycling 32:35 13.04 km (24.0 kph) +135m
ahr:125 max:155

Workout 18:33 [2]
ahr:87 max:120

Cycling 31:38 13.31 km (25.2 kph) +143m
ahr:139 max:173

Cycling 36:42 15.4 km (25.2 kph) +156m
ahr:117 max:143

Running 1:02:36 9.66 km (6:29 / km) +20m 6:25 / km
ahr:155 max:179 shoes: BROOKS Glycerin 15

Cycling 20:41 7.56 km (21.9 kph) +109m
ahr:122 max:163