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Training Log Archive: ol8

In the 7 days ending Sep 14, 2008:

activity	#	time	miles		km		+m
Cycling	2	1:48:12	26.72	(4:03)	43.0	(2:31)	495
Running	4	1:34:18	9.63	(9:47)	15.5	(6:05)	255
Orienteering	3	1:08:15	6.52	(10:28)	10.5	(6:30)	346
Tennis	1	1:00:00
Swimming	1	45:00
Running Drills	1	15:00
Total	6	6:30:45	42.87		69.0		1096

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Sunday Sep 14, 2008 #

Event: Bundesländerstaffel

Running warm up/down 9:12 [2] 1.5 km (6:08 / km) +35m 5:30 / km

Orienteering race 39:06 [5] 5.0 km (7:49 / km) +280m 6:07 / km

Saturday Sep 13, 2008 #

Event: ÖSTM Sprint & 5. AC-Lauf

Running warm up/down 29:26 [2] 5.0 km (5:53 / km) +60m 5:33 / km

Orienteering race 12:48 [5] 2.7 km (4:44 / km) +46m 4:22 / km

was a real tight race; in the end I finished 7th only 41 sec behind the winner; had an ok race, with one 15 sec mistake and some small insecurities; but I knew that my speed was too slow

Thursday Sep 11, 2008 #

Running warm up/down 43:10 [2] 6.0 km (7:12 / km) +145m 6:25 / km
ahr:130

to and from track; and recovery

Running Drills 15:00 [3]

Running intervals 4:08 [5] 1.4 km (2:57 / km)
ahr:160 max:180

did 2x3x100 in 20; 18; 15;
and then 4x200 in around 37 (times: 36.4, 36.1, 34.2, 35.5) with 200m recovery
the aim of this training was to loosen up my legs for the sprint race on saturday; legs were ok but my breathing wasnt normal due to a cold, hope it will get better til weekend

Wednesday Sep 10, 2008 #

Tennis 1:00:00 [2]

Running warm up/down 8:22 [2] 1.6 km (5:14 / km) +15m 5:00 / km

Orienteering (Sprint) 16:21 [5] 2.8 km (5:50 / km) +20m 5:38 / km
ahr:185

training was ok, besides I missed a route choice where I didnt see an entrance and therefore I was going all round which cost about 1:10 or so, and some smaller misses near control area!
speed was ok but not perfect!

Tuesday Sep 9, 2008 #

Cycling (D1) 1:15:08 [3] 30.0 km (2:30 / km) +370m 2:22 / km
ahr:124 max:167

still no running today, but tomorrow I ll try again!
my muscles felt tight today!

Monday Sep 8, 2008 #

Cycling 33:04 [1] 13.0 km (2:33 / km) +125m 2:26 / km
ahr:112 max:133

easy cycling, because my knee hurts a little bit after hiking!, hope its getting better soon! so, I ll rest today; and no running!

Swimming 45:00 [3]

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