Training Log Archive: naomiIn the 7 days ending Sep 14, 2008:
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Sunday Sep 14, 2008 #
Event: Bundesländerstaffel
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
did again a serious warm up and down for the relay.
Orienteering race 41:50 [3] 5.0 km (8:22 / km) +240m 6:45 / km
what should i say. one of the worst racers ever...
i was really motivated and wanted to kick ass as my legs felt very well and i knew i am even faster in the forest than on the roads like on yesterdays sprint.
here is a short overview over the race:
mistakes at: 1, 4, 6, 7, 8, 9, 10, 12, 13, 14, 15, 16, 17, 19, 20, 21.
the other controls were ok ...
i was really disappointed afterwards - of course - but i found the reason very fast. i didnt have a plan. not at all. i just put the compass on the line and ran and wanted to run the guys in front of me down. i guess i have learned one important lesson: patience is important!
i was really motivated and wanted to kick ass as my legs felt very well and i knew i am even faster in the forest than on the roads like on yesterdays sprint.
here is a short overview over the race:
mistakes at: 1, 4, 6, 7, 8, 9, 10, 12, 13, 14, 15, 16, 17, 19, 20, 21.
the other controls were ok ...
i was really disappointed afterwards - of course - but i found the reason very fast. i didnt have a plan. not at all. i just put the compass on the line and ran and wanted to run the guys in front of me down. i guess i have learned one important lesson: patience is important!
Saturday Sep 13, 2008 #
Event: ÖSTM Sprint & 5. AC-Lauf
Running warm up/down 35:00 [2] 7.0 km (5:00 / km)
very good warm up before the austrian sprint champs and a nice warm down as well.
Orienteering race 14:19 [5] 3.1 km (4:37 / km) +60m 4:13 / km
I did a pretty solid race with about 35s of mistakes. It was tough to stay in contact with the map all the time because there were really a lot of controls. I anyway liked the race and finished 8th (7th austrian). also losing 2:04 to one of the worlds finest orienteers is not too bad.
Friday Sep 12, 2008 #
Running 22:08 [2] 4.85 km (4:34 / km) +75m 4:14 / km
ahr:140 max:168
... preparing the dynamite ...
Thursday Sep 11, 2008 #
Note
(rest day)
rest day as planned! tomorrow i will do a little run to get the legs ready for saturday austrian sprint champs! i am already excited about it! :D
Wednesday Sep 10, 2008 #
Running warm up/down 24:01 [2] 3.81 km (6:18 / km) +35m 6:02 / km
warm up and cool down for the sprint race. wobbling around :)
Orienteering race 18:30 [5] 4.0 mi (4:38 / mi)
sprint training in schleedorf. missed a bit but now i now the weaknesses and can work on them until saturday. i didnt miss on the "normal" controls and the race on saturday can only be easier. AND i learned i have to warm up properly... that wasnt too got today ^^
Tuesday Sep 9, 2008 #
Running 40:36 [1] 7.6 km (5:21 / km) +110m 4:59 / km
ahr:131 max:148
regenerative run with mani. nice and easy! :)
Monday Sep 8, 2008 #
Running warm up/down 43:19 [2] 4.0 km (10:50 / km)
warm up and cool down for the ints. all the breaks are included here.
we did 2 x 4 x 400m with 60 - 65s rest. between the sets 10' break and after the last int 5' rest.
we did 2 x 4 x 400m with 60 - 65s rest. between the sets 10' break and after the last int 5' rest.
Running intervals 9:27 [5] 3.2 km (2:57 / km)
the ints. quite satisfied with the ints after yesterdays 10k. had pain in the rips but it didnt bother me.
the times were:
1:07 | 1:11 | 1:11 | 1:12
1:13 | 1:12 | 1:12 | 1:09
the times were:
1:07 | 1:11 | 1:11 | 1:12
1:13 | 1:12 | 1:12 | 1:09