Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 31 days ending Mar 31, 2009:

activity	#	time	miles	km	+m
running	14	10:19:40	52.6	84.65	280
orienteering	6	7:47:13	14.54	23.4	865	44 /	64c	68%
climbing	3	3:00:00
Total	18	21:06:53	67.14	108.05	1145	44 /	64c	68%
[1-5]	16	18:06:53

2:18

0:00

» now

Sunday Mar 29, 2009 #

Event: 2. Nationaler OL (AG)

orienteering 2:15:00 [1]
shoes: VJ integrator old

Setting and picking up controls.

Saturday Mar 28, 2009 #

orienteering 1:15:00 [1]
shoes: Sarva

Setting controls for the 2nd National event tomorrow. Wet from above and from the ground. Some really nice parts!

C • Danke... 2

Thursday Mar 26, 2009 #

running 53:00 [2] 8.0 km (6:38 / km)
shoes: Asics Kayano

Lunch run with Michael S.

Monday Mar 23, 2009 #

climbing 1:00:00 [0]

@Magnet with Röfe. 5b, ?6a?, 5c, (6b), ?6a?, ((6c)), ((6b)), (6b), 5bx3

Sunday Mar 22, 2009 #

Event: 1. Nationaler OL (SO)

orienteering race 58:33 [4] **** 5.8 km (10:06 / km) +240m 8:22 / km
ahr:175 max:181 spiked:12/17c

1. National event. Very nice forest. Made a few small mistakes, but I'm happy with my orienteering. The running speed could be better...

running warm up/down 40:00 [2]

15' warm up, 25' after the race - forgot my stuff at the start and had to run back...

Friday Mar 20, 2009 #

orienteering race (Night) 1:03:16 [4] **** 5.3 km (11:56 / km) +165m 10:20 / km
spiked:5/9c shoes: VJ integrator old

Berner Nacht OL. Cold and clear night, nice terrain. My performance was lousy, but it was fun anyway.

running warm up/down 10:00 [2]
shoes: VJ integrator old

Thursday Mar 19, 2009 #

running 21:00 [4] 4.25 km (4:56 / km)
ahr:170 max:180 shoes: Asics Kayano

Pushed 3x7'

running 28:00 [2] 4.0 km (7:00 / km)
shoes: Asics Kayano

10' warm up, 3' between the intervals, running back to the office

Tuesday Mar 17, 2009 #

running 56:00 [2] 8.0 km (7:00 / km)
shoes: Asics Kayano

Easy Lunch run with Michael S. It was a wonderful spring day.

Saturday Mar 14, 2009 #

orienteering 1:09:21 [4] *** 6.1 km (11:22 / km) +310m 9:04 / km
ahr:174 max:182 spiked:12/13c shoes: VJ integrator old

Tested the DAL-course of the 2nd national event, we are setting courses for. Nice but tough with much climb and a lot of woodsticks on the ground.

running warm up/down 16:40 [2] 1.8 km (9:16 / km) +150m 6:32 / km
shoes: VJ integrator old

Warm up to the start

Thursday Mar 12, 2009 #

running 46:00 [2] 6.0 km (7:40 / km)
shoes: Adidas gore-tex

Lunch run with Michael S.

Wednesday Mar 11, 2009 #

running 28:00 [5] 5.6 km (5:00 / km)
ahr:172 max:180 shoes: Adidas adistar

Usual Bütikofen "summer-loop". 7x4' fast

running warm up/down 50:00 [2] 7.0 km (7:09 / km)
shoes: Adidas adistar

10' warm up, 6x2' between the intervals, 28' cool down (or jogging home)

climbing 1:00:00 [0]

Bouldering in Solothurn with Röfe and Mike.

Tuesday Mar 10, 2009 #

running 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Asics Kayano

With Lena in the Bremgarten-Wald. Nice Workout, and diverting chat.

Saturday Mar 7, 2009 #

orienteering race (night) 1:06:03 [4] **** 6.2 km (10:39 / km) +150m 9:30 / km
spiked:15/25c shoes: VJ integrator old

Oberaargauer Nacht OL. "Oenzberg" DAL (5/6).
Took it as a training, because I don't feel ready for race speed yet.
Made a lot of small mistakes, but no bigger ones. Because of the many controls, you had to concentrate all the time which was a good training.
Nice Forest, fun race!

running warm up/down 20:00 [2]
shoes: VJ integrator old

Friday Mar 6, 2009 #

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

@Magnet with Mike and Rolf. 5b+, 5c, 6a, 6a, (6a+), 6b, 6b, 5b(2x up and down)

Thursday Mar 5, 2009 #

running 41:00 [2] 6.0 km (6:50 / km)
shoes: Asics Kayano

Easy lunch run with Michael S. It was raining, cold and slushy. And I had decided a week ago, that spring had begun finally - so my clothing was not really accurate.

C • Spring 2

Wednesday Mar 4, 2009 #

running 20:00 [4] 4.0 km (5:00 / km) +50m 4:42 / km
shoes: Adidas gore-tex

5x4'

running 30:00 [2] 5.0 km (6:00 / km)
shoes: Adidas gore-tex

Warm up, jogging between the fast sessions (2'), cool down

Tuesday Mar 3, 2009 #

running 50:00 [2] 8.0 km (6:15 / km)
shoes: Asics Kayano

Jogging with Lena in the Bremgartenwald

Sunday Mar 1, 2009 #

running 50:00 [2] 7.0 km (7:09 / km) +80m 6:45 / km
shoes: Adidas adistar

Easy jogging (usual "Hüntu-Loop). Pushed a bit at the uphills.

« Earlier | Later »