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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 30 days ending Apr 30, 2010:

activity # timemileskm+m
  running12 7:34:08 40.14 64.6 1072
  orienteering6 6:42:49 22.62(17:49) 36.4(11:04) 125563 /89c70%
  climbing6 4:05:00 100
  bike (road)2 2:05:25 27.41(13.1/h) 44.11(21.1/h) 574
  bike (mountain)1 1:30:00 18.64(12.4/h) 30.0(20.0/h)
  strength3 1:00:00
  inline1 55:00 9.32(10.2/h) 15.0(16.4/h)
  Rope Skipping2 15:00
  Total23 24:07:22 118.13 190.11 300163 /89c70%
  [1-5]20 20:02:22
averages - sleep:9.2

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Friday Apr 30, 2010 #

1 PM

running 30:00 intensity: (25:00 @2) + (5:00 @5) 5.0 km (6:00 / km)
slept:7.0 shoes: Adidas adistar

Kannenfeldpark. It's a bit boring to run loops, so I ran "circle-segments" and pushed at the diagonals.

Thursday Apr 29, 2010 #

8 PM

Rope Skipping 5:00 [4]
slept:7.0

strength 20:00 [1]

core and back. A bit foot-gym as well

climbing (bouldering@home) 15:00 [0]

Wednesday Apr 28, 2010 #

9 AM

running 35:00 intensity: (25:00 @2) + (10:00 @4) 5.0 km (7:00 / km) +100m 6:22 / km
slept:8.0 shoes: Asics Kayano

To Gyrischachen. Going there over the field above Burgdorf and back along the Emme. 7' warm up, 5' pushing uphill. Then easy again with fast uphills. Again, breathing felt much easier after I had pushed the first time.
7 PM

climbing (Outdoor) 1:00:00 [0] 0.0 km +100m null / km
slept:7.0

"Le Paradis" with SAC Brandis. My rope-partner Hans and me did a 4c, 4c, 5c, 5c, 5c route. Abseiling already in the dark.
Have to come back here with mikee, its a great area.

Tuesday Apr 27, 2010 #

7 PM

running 1:10:00 intensity: (1:00:00 @2) + (10:00 @3) 11.0 km (6:22 / km) +200m 5:50 / km
slept:7.5 shoes: Adidas gore-tex

Hüntu - Büttikofen - Färnstu with Chris and Mikee. The others made the Färnstu-loop twice.
It was hard to keep up with the two guys. After I had pushed up the hill, the same speed as before felt much easier. Seems, that I must warm up my lungs.

Sunday Apr 25, 2010 #

10 AM

bike (road) (road) 50:00 [2] 18.0 km (21.6 kph) +350m
slept:9.0 shoes: bmc

Sumiswald-Fritzenflue-Eriswil to the o-meet. Had the small road-wheels from Mikees race-bike on my full-suspension - funny.
1 PM

orienteering race 1:13:58 [4] **** 5.0 km (14:48 / km) +300m 11:23 / km
spiked:11/16c shoes: VJ integrator

Huttwiler OL - Ahorn - DAL (14/20)
Took a very, very, very bad route from 2 two 3. And not too good on the whole race. But the terrain was wonderful.
C • Route 3

running warm up/down 15:00 [1]

4 PM

bike (road) (road) 1:15:25 [2] 26.11 km (20.8 kph) +224m
shoes: bmc

Back from the o-meet with Mikee. This time Eriswil - Huttwil - Lueg - Burgdorf.

Saturday Apr 24, 2010 #

Event: Luzerner Stadtlauf
 
5 PM

running 55:00 [2] 9.5 km (5:47 / km) +90m 5:32 / km
slept:9.0 shoes: Asics Kayano

Burgdorf - Kirchberg and back. Along the Emme with Mikee.

Tuesday Apr 20, 2010 #

7 PM

running 51:00 [2] 7.3 km (6:59 / km) +200m 6:09 / km
slept:8.0 shoes: Adidas gore-tex

Usual "Hüntu-loop" (Düttisberg).

Monday Apr 19, 2010 #

5 PM

inline 55:00 [1] 15.0 km (16.4 kph)
slept:11.0 shoes: Inlines rollerblade

Burgdorf - Aefligen - loop

Sunday Apr 18, 2010 #

10 AM

orienteering race 1:03:24 [4] **** 5.5 km (11:32 / km) +300m 9:03 / km
spiked:11/17c slept:8.0 shoes: VJ integrator

Twannberg. Nice, but a bit green forest. Too much climb for my taste. But fun anyway.

running warm up/down 10:00 [1]

2 PM

climbing (Outdoor) 1:00:00 [0]

La Neveville, Secteur "Fine Fleur".
5b (felt like 6a)
5a (more 5c/6a as well)
6a+ 2x
6b toprope

Saturday Apr 17, 2010 #

6 AM

running 46:23 [2] 7.3 km (6:21 / km) +222m 5:31 / km
slept:9.0 shoes: Asics Kayano

Düttisberg loop with Mikee

Wednesday Apr 14, 2010 #

8 PM

strength (Core) 20:00 [1]
slept:9.0

Rope Skipping 10:00 [5]

climbing (Bouldering@home) 30:00 [0]

Sunday Apr 11, 2010 #

11 AM

orienteering race 1:08:03 [4] **** 7.9 km (8:37 / km) +100m 8:06 / km
spiked:14/22c slept:9.0 shoes: Sarva

Herzogenbuchser OL, Unterwald-Oberwald
nice forest, no big mistakes, many small loops 15-30''
and forgot to punch the control on the mandatory part leading under the highway and over the railway.

running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Sarva

Saturday Apr 10, 2010 #

2 PM

orienteering 1:30:00 [1] 8.0 km (11:15 / km) +200m 10:00 / km
slept:12.0 shoes: Sarva

checking out the forest for next years MOM (Swiss middle O Champs). Very nice! It's worth coming! ;-)

Monday Apr 5, 2010 #

4 AM

bike (mountain) 1:30:00 [2] 30.0 km (20.0 kph)
slept:8.0 shoes: bmc

With Irene, Martin and Mikee.
Burgdorf - Kirchberg - Schönbühl - Hindelbank - Burgdorf

Sunday Apr 4, 2010 #

1 PM

strength (Legs & core) 20:00 [1]

climbing (Bouldering @home) 20:00 [0]

2 PM

running 1:11:45 [2] 9.0 km (7:58 / km) +260m 6:58 / km
slept:9.0 shoes: Asics Kayano

Färnstu - Flüe with Mikee

Saturday Apr 3, 2010 #

11 AM

orienteering race 45:08 [5] **** 4.5 km (10:02 / km) +215m 8:06 / km
spiked:19/22c slept:8.0 shoes: VJ integrator

Easter relay: Christoph, Willi, me, Mikee.
We all had quite good races, but at 1,3 and 4 were not with the fastest. Willi was 2nd on the 2nd leg, wow! 22nd place of more than 50 teams.

running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: VJ integrator

Friday Apr 2, 2010 #

3 PM

climbing (outdoor) 1:00:00 [0]
slept:11.0

@solothurn - "Oberdörfler Chlus"
"Pfeilergruppe" Sector "Camel"
* Camel double Filter, 6 (=5c+) onsight
* Camel Filter, 7- (=6a+) onsight
* Camel ohne Filter, 7+ (=6c) toprope, first two meters: ???
* Camel Mild, 7 (=6b) onsight
* Camel Light, 7+ (=6c) almost ;-(

Thursday Apr 1, 2010 #

9 PM

orienteering race 1:02:16 [4] **** 5.5 km (11:19 / km) +140m 10:03 / km
spiked:8/12c slept:9.0 shoes: VJ integrator

Nigth O Wannental
quite tricky and a lot of thorns. Found the controls ok, but didn't take the best routes sometimes.
C • Gratulation! 2

running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: VJ integrator

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