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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 31 days ending Jan 31, 2010:

activity # timemileskm+m
  running16 11:46:52 65.0(10:53) 104.6(6:45) 900
  climbing10 7:20:00
  orienteering6 3:44:28 15.78(14:13) 25.4(8:50) 49063 /85c74%
  strength5 2:10:00
  Rope Skipping3 15:00
  Total26 25:16:20 80.78 130.0 139063 /85c74%
  [1-5]21 17:56:20
averages - sleep:8.3

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Sunday Jan 31, 2010 #

Note
slept:10.0 (rest day)

Saturday Jan 30, 2010 #

2 PM

running long 2:05:00 [2] 17.0 km (7:21 / km) +500m 6:25 / km
slept:9.5 shoes: Asics Kayano

Longjogg with Norska-people from Bolligen (Geristein). Trix, Christoph, Hanspi, Brünu, Mikee and me. First blue sky, then snowstorm and cold.

Friday Jan 29, 2010 #

7 PM

climbing (Gym) 1:00:00 [0]
slept:7.5

@Magnet with Rolf and Mikee
not my day
5b, 5a, 6a+*, 6a*, (6c) last time, the right foot slipped away, today the left foot at the same move ..., (6b), (6c), (6b)

Thursday Jan 28, 2010 #

Note
slept:8.0 (rest day)

Wednesday Jan 27, 2010 #

1 AM

running 45:00 [1] 6.5 km (6:55 / km)
slept:8.0 shoes: Asics Kayano

Lunch run with Michael S. in Bern. A bit slippery in the Bremgartenwald.

Tuesday Jan 26, 2010 #

Note
slept:7.5 (rest day)

Monday Jan 25, 2010 #

Note
slept:8.5 (rest day)

Tired, I need a rest week

Sunday Jan 24, 2010 #

12 PM

orienteering race (Relay) 33:20 [5] *** 3.9 km (8:33 / km) +120m 7:24 / km
spiked:9/12c slept:8.0 shoes: VJ integrator

Treslag 2nd leg. Good race.
- searched no 1 on the map
- took wrong routes to 2, 4 and 8
- small mistake to 7

running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: VJ integrator

2 PM

orienteering race (Relay) 34:58 [5] *** 3.5 km (9:59 / km) +90m 8:51 / km
spiked:8/13c shoes: VJ integrator

5th leg - quite bad.
- tired, could't push anymore
- barely people around - no motivation to push anyways
- big mistake to 4
- smaller mistakes to 1, 2, 3, 7, 8

Saturday Jan 23, 2010 #

Note
slept:8.5 (rest day)

Friday Jan 22, 2010 #

1 PM

running 32:00 intensity: (25:00 @2) + (7:00 @4) 5.0 km (6:24 / km)
slept:7.0 shoes: Asics Kayano

Easy lunch run with a few faster parts in between
7 PM

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

@Magnet with Mikee
5c, 5b
6a+*, 5c
6a+, (6c) foot slipped away ;-(
6b+/6c* yep!, 6a
(6c), (6b+)

Thursday Jan 21, 2010 #

Note
slept:7.5

Wednesday Jan 20, 2010 #

5 PM

running 1:05:00 [2] 10.0 km (6:30 / km)
slept:11.0 shoes: Asics Kayano

In the snowstorm around Burgdorf
9 PM

strength 20:00 [1]

Core

climbing (Bouldering) 20:00 [0]

At home

Tuesday Jan 19, 2010 #

12 PM

running 45:00 [2] 7.0 km (6:26 / km)
slept:6.5 shoes: Adidas gore-tex

Easy lunch run along the Rhein

Monday Jan 18, 2010 #

7 PM

climbing (Gym) 1:00:00 [0]
slept:7.5

@Magnet with Mikee and Rolf - not my day but ok.
Ueli Steck was there and he climbed a bit better ;-)
5b, 5c+, 6a+, (6a+), 6a+, (6c), (6c)

Sunday Jan 17, 2010 #

Event: 1. Nationaler, Stadt Uster
 
11 AM

running warm up/down 25:00 [2] 4.0 km (6:15 / km)
slept:7.0 shoes: Sarva

Before and after the Qualification

orienteering race 21:22 [5] *** 2.9 km (7:22 / km) +10m 7:15 / km
spiked:21/24c shoes: Sarva

Qualification, sprint in Uster (DE). Had a good race and only lost 5'' on Anna and 15 on Sanny. Tricky terrain - liked it!
2 PM

running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Sarva

Before and after the chasing-start-final

orienteering race 24:48 [5] *** 3.1 km (8:00 / km) +20m 7:45 / km
spiked:16/18c shoes: Sarva

Final: tired and a bit unconcentrated in the end. Anna was a lot faster anyway, and I lost contact to Sanny because of a stupid mistake. Fun, and there has to be someone on the last place ;-)

Saturday Jan 16, 2010 #

4 PM

climbing (bouldering) 20:00 [0]
slept:9.0

Friday Jan 15, 2010 #

Event: Bern by Night III
 
7 PM

orienteering race (night O) 50:00 [4] *** 4.5 km (11:07 / km) +100m 10:00 / km
spiked:9/18c slept:9.0 shoes: VJ integrator

Bern by Night - Schliern b. Köniz. Good training.
It was really hard to read the village-part of the map: olive with small black paths in it and red controls - I'm not color-blind, but nevertheless ...
So I made a lot of mistakes ;-(

running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ integrator

Thursday Jan 14, 2010 #

Note
slept:7.5

Wednesday Jan 13, 2010 #

9 PM

Rope Skipping warm up/down 5:00 [3]

climbing (Bouldering) 45:00 [0]
slept:12.0

At home with Rolf and Mikee

Tuesday Jan 12, 2010 #

Note
slept:6.0

Monday Jan 11, 2010 #

12 PM

running 42:00 [2] 7.0 km (6:00 / km)
slept:6.5 shoes: Adidas adistar

Easy lunch run. A bit slippery in the snow, but the park looked so nice
C • einsiedeln 5

Sunday Jan 10, 2010 #

running 1:05:00 [2] 10.0 km (6:30 / km)
slept:11.0 shoes: Asics Kayano

Färnstu - Sommerhaus - Marktgalle - Oberstadt - heim

strength 30:00 [1]

Arm strenght: coud do 4x2 pull ups and hang at the middle bar 4x 20'.

Saturday Jan 9, 2010 #

orienteering 40:00 [4] 4.5 km (8:53 / km) +150m 7:37 / km
slept:8.0 shoes: VJ integrator

shadowed Rahela at the KAZU. Map: Ämpberg, part of the Middle champs 2006 men elite.

orienteering 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ integrator

easy jogging, while watching Rahela.

running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ integrator

Friday Jan 8, 2010 #

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

@magnet with Rolf
5b, 5b
6a+*, 5c+*
(6c) 2nd try - no clip and 3 moves left to the top, (6a+)
(6c) checked it out again, (6b)

Thursday Jan 7, 2010 #

running 40:00 [2] 6.0 km (6:40 / km) +50m 6:24 / km
shoes: Adidas adistar

Lunch run to the Münster, crossing the next bridge, back along the Rhein to the St. Alban bridge, over the river again and back to the office
C • Flissig! ;-) 1

Wednesday Jan 6, 2010 #

running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics Kayano

Around the neighbourhood.

strength (Core) 30:00 [1]

climbing (Bouldering) 30:00 [0]

Between the strength-sessions

Monday Jan 4, 2010 #

running warm up/down 14:00 [2] 2.3 km (6:05 / km)
ahr:150 max:160 shoes: Adidas adistar

To the Kannenfeldpark and back

running 20:52 [3] 4.0 km (5:13 / km)
ahr:170 shoes: Adidas adistar

4 loops in the parc (1 k per loop) in a "bit advanced" but not tough speed: 5'16'' ; 5'12'' ; 5'10'' ; 5'14''

Sunday Jan 3, 2010 #

strength (Core) 20:00 [1]

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

Marc, Fräne and Rolf came to our bouldering wall warming party. I spent 3 hours up on our gallery. There are 9 defined routes. I can do 5 of them up to now.

Rope Skipping warm up/down 5:00 [2]

Saturday Jan 2, 2010 #

running 1:43:00 [2] 12.8 km (8:03 / km) +350m 7:05 / km
ahr:150 max:169 shoes: Asics Kayano

We (Mikee and me) took the train to Wynigen and ran back from there. Very nice view and a bit of snow.

Friday Jan 1, 2010 #

strength (Core) 30:00 [1]

climbing (Bouldering) 25:00 [0]

We have 5 officially defined routes. I can do 3 of them. For Mikees route, I still have to try a bit. Rolfs route is out of reach for the moment.

Rope Skipping warm up/down 5:00 [2]

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