Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 28 days ending Feb 28, 2010:

activity

time

miles

running

8:59:37

47.22

(11:26)

76.0

(7:06)

1200

orienteering

6:31:41

22.8

(17:11)

36.7

(10:40)

1460

14 /

14c

100%

climbing

3:00:00

bike (mountain)

41:00

5.85

(8.6/h)

9.42

(13.8/h)

strength

35:00

Total

19:47:18

75.88

122.12

2660

14 /

14c

100%

[1-5]

16:47:18

averages - sleep:8.4

2:41

0:00

» now

Saturday Feb 27, 2010 #

11 AM

orienteering race 1:13:42 [4] 7.2 km (10:14 / km) +350m 8:14 / km
slept:9.0 shoes: VJ integrator

First part of the Giga-OL (1: orienteering, me 2: bike-o, Mikee, 3: orienteering, me 4: orienteering, Mikee)
Nr 1: wrong route choice over the field instead of along the road (20''). Because most people went in to the crag instead to the bank on top of it, was with the group (Judith, Rahel and Christian) again at Nr. 1
Nr 2-8: did well technically - the others were a bit faster, but made small loops, so could stay with them.
Nr 9: uphill, so I lost a bit and took the slower route, so lost contact to the others
Nr 10: The others searched on the wrong spot - I knew it and could have overtaken, but nevertheless made a small loop to the control, so we were together again.
Nr 11: good route - we could make some distance to Christian
Nr 12: good route again - some distance to Rahel as well
Nr 13: First thought, Rahel had overtaken us, but then noticed, that she could not have punched 14 yet
Nr 14-finish: Judith and me finished together - not perfect route to 15, and a small wobble to 17

1 PM

orienteering 1:09:12 [5] *** 7.5 km (9:14 / km) +240m 7:57 / km
shoes: VJ integrator

third leg
Started alone, overtook one person between Nr. 1 and Nr. 2, and besides that didn't see anyone during the whole course.
Judith and me run about the same pace, but I lost with mistakes and bad routes.
Nr 1-3: A bit confused, because the map was not 100% correct in the urban part - but the same for everyone. Good start, running around to Nr. 2 was worth it
Nr 4 and 5: small mistakes to both controls (together ca. 1')
Nr 6: ok
Nr 7: wrong route and bellyaches (lost almost 2')
Nr 8: short break to settle my belly (ca. 30'')
Nr 9: good!
Nr 10: bad route (almost 1')
Nr 11-12: good
Nr 13: awfully catched in the green (almost 2')
Nr 14- finish: good

Friday Feb 26, 2010 #

Note
slept:8.5

Very tired and I don't feel well. Hope its ok tomorrow for the Giga-OL

Thursday Feb 25, 2010 #

Note
slept:7.0

Wednesday Feb 24, 2010 #

1 PM

running 49:00 [2] 7.0 km (7:00 / km) +100m 6:32 / km
slept:8.0 shoes: Adidas gore-tex

Hüntu-loop with Mikee

C • unfree woman ? ;-) 2

Tuesday Feb 23, 2010 #

Note
slept:6.5

Monday Feb 22, 2010 #

5 PM

running 1:28:00 [2] 12.0 km (7:20 / km) +200m 6:46 / km
slept:10.0 shoes: Asics Kayano

Burgdorf - Hüntu - Bütikofen - Färnstu - Burgdorf.
Quite longer than planned, because of some very icy parts.

Sunday Feb 21, 2010 #

10 AM

bike (mountain) 21:00 4.71 km (13.5 kph)
slept:8.0 shoes: bmc

To the o-training.

11 AM

orienteering 2:00:00 12.0 km (10:00 / km) +200m 9:14 / km
shoes: VJ integrator

Shadowing Rahela at the Workshop in the Bütikofen.
1st: Route Choice ; 2nd: Contours ; 3d: Sprint

1 PM

bike (mountain) 20:00 [2] 4.71 km (14.1 kph)
shoes: bmc

Biking home

Saturday Feb 20, 2010 #

Note
slept:8.5

Friday Feb 19, 2010 #

Event: Bern by Night IV

Note
slept:8.0

Thursday Feb 18, 2010 #

Note
slept:8.0

C • Zwäg ? 3

Wednesday Feb 17, 2010 #

Note
slept:10.0 (sick)

Got a tough cold

Tuesday Feb 16, 2010 #

Note
slept:7.5

Shoulder hurts, finger hurts -> no climbing for the next few days.
And I got a cold, so skipped the run today - mikee doesn't feel too well either.

Monday Feb 15, 2010 #

7 PM

climbing (Gym) 1:00:00 [0]
slept:9.0

@magnet with Röfe and Mikee
5b, 5c, 6a+, 6a
(6b), (6c), (6b), (6b)

Sunday Feb 14, 2010 #

Event: 13. Swiss Billygoat Run

11 AM

orienteering race 2:08:47 [4] *** 10.0 km (12:53 / km) +670m 9:39 / km
spiked:14/14c slept:8.0 shoes: VJ integrator

Billygoat
Due to a lot of snow, the course was shortened. So we started directly to number 7.
Rule 1: skip one control
Rule 2: one forked control to choose either one - this rule was skipped because of the shortening.
Tried to keep an easy but steady pace. Quite a lot people around to 7, 8 and half way to 9, but most of them doing the "Minigoat", there were only two people in sight after that.
I Was alone all the way from number 10. Taking good routes and making only two small mistakes let me finish not too long after womans medals.

running warm up/down 30:00 [2] 2.0 km (15:00 / km) +200m 10:00 / km
shoes: VJ integrator