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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 31 days ending Jul 31, 2011:

activity # timemileskm+m
  running9 7:02:32 38.17 61.42 1720
  bike (mountain)6 5:27:45 54.01(9.9/h) 86.92(15.9/h) 1306
  bike (bike o)2 3:53:59 29.62(7.6/h) 47.67(12.2/h) 65015 /26c57%
  bike (road)2 3:09:17 53.01(16.8/h) 85.3(27.0/h) 425
  hiking2 2:45:00 6.84(24:08) 11.0(15:00) 800
  swimming5 2:33:00 4.29(35:41) 6.9(22:10)
  climbing1 1:45:00 0.5(3:31:14) 0.8(2:11:15) 450
  orienteering2 1:18:43 4.23(18:38) 6.8(11:35) 28025 /31c80%
  Various1 20:00 3.11(6:26) 5.0(4:00)
  strength1 10:00
  Rope Skipping1 5:00
  Total26 28:30:16 193.75 311.81 563140 /57c70%
  [1-5]25 28:07:22
averages - sleep:8.1

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Sunday Jul 31, 2011 #

11 AM

bike (mountain) warm up/down 10:00 [1] 2.5 km (15.0 kph) +100m
shoes: bmc

From flat to Rock Resort
1 PM

orienteering race 55:40 [3] **** 4.2 km (13:15 / km) +240m 10:19 / km
spiked:11/15c slept:8.0 shoes: VJ Integrator

SOW day 1 - La Mutta - 44/102
Mistakes to 1,2,6 and 8, but only small ones. Loose mostly because of very slow running (still my cold). The climbing from 4 to 6 is very tough. Great terrain.

running warm up/down 10:00 [1]

Saturday Jul 30, 2011 #

Event: Swiss O Week
 

Friday Jul 29, 2011 #

7 PM

orienteering 23:03 [4] 2.6 km (8:52 / km) +40m 8:14 / km
spiked:14/16c slept:6.0 shoes: Asics Enduro

SOW-Training: sprint Chur
Did one stupid and big mistake, otherwise good.
Its fun to run here. Still cannot run fast because of the cold.

running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics Enduro

Thursday Jul 28, 2011 #

1 PM

running 41:30 [2] 6.0 km (6:55 / km)
slept:8.0 shoes: Adidas gore-tex

Rhein loop. Breathing is still limited due to the cold.
C • get well soon 1

Sunday Jul 24, 2011 #

11 AM

bike (road) (road) 50:00 [2] 20.0 km (24.0 kph) +100m
slept:9.0 shoes: carborazor

Schafisheim - Olten

Saturday Jul 23, 2011 #

2 PM

bike (road) (road) 2:19:17 intensity: (1:49 @0) + (7:37 @1) + (54:40 @2) + (1:03:07 @3) + (12:04 @4) 65.3 km (28.1 kph) +325m
ahr:145 max:169 slept:9.0 shoes: carborazor

Burgdorf - Schafisheim, where we were invited by M&M.
With my new roadbike ;-)

Friday Jul 22, 2011 #

Note
slept:8.0 (sick)

Headache, sore throat, tired -> no training

Wednesday Jul 20, 2011 #

6 PM

running 1:18:16 intensity: (2:42 @1) + (25:13 @2) + (40:17 @3) + (10:01 @4) + (3 @5) 11.18 km (7:00 / km) +461m 5:48 / km
ahr:148 max:179 slept:8.0 shoes: Asics Enduro

With Chris and Mikee from Tägertschi. Very nice loop with views to the alps.

Monday Jul 18, 2011 #

1 PM

running 29:28 [3] 4.72 km (6:14 / km) +10m 6:10 / km
ahr:155 max:197 slept:8.0 shoes: Adidas gore-tex

Kannenfeldpark: 1 loop fast, 1 slow, 1 fast

Sunday Jul 17, 2011 #

1 PM

running 40:04 intensity: (4:40 @2) + (22:55 @3) + (12:29 @4) 6.72 km (5:58 / km) +119m 5:29 / km
ahr:156 max:175 slept:8.0 shoes: Asics schwarz

Hüntu-Loop with Mikee

Rope Skipping 5:00 [5]

swamp-jumps (3x100)

strength 10:00 [1]

core and arms

Saturday Jul 16, 2011 #

Note
slept:10.0 (rest day)

Had planned to train again today, but I'm still so tired - could sleep the whole day.
C • Rest 1

Friday Jul 15, 2011 #

Note
slept:7.0 (rest day)

Another one

Thursday Jul 14, 2011 #

Note
slept:8.0 (rest day)

Probably need more than one rest day - tired

Wednesday Jul 13, 2011 #

9 AM

swimming 43:00 intensity: (15:00 @1) + (28:00 @2) 1.4 km (30:43 / km)
slept:9.0

1k crawl, 400m chat-swim
C • 1k crawl 2

Tuesday Jul 12, 2011 #

1 PM

swimming 20:00 [1] 1.0 km (20:00 / km)
slept:7.0

Rhein with Oliver
7 PM

running 1:36:15 intensity: (1:50 @1) + (29:15 @2) + (42:55 @3) + (21:21 @4) + (54 @5) 14.06 km (6:51 / km) +416m 5:58 / km
ahr:152 max:177 shoes: Asics Enduro

Jogging with Anna (Rothöchi-Wald)

Sunday Jul 10, 2011 #

10 AM

bike (mountain) 2:51:27 intensity: (41:19 @1) + (1:15:04 @2) + (53:28 @3) + (1:36 @4) 38.0 km (13.3 kph) +1000m
ahr:120 max:164 slept:9.0 shoes: bmc

Serneus - Klosters - Berghaus Vereina (1000m, 2h05')
In the restaurant, I waited for Mikee and Höbi, who had started with additional 400m climb. They came only 10' after me.
Down the same way; 45'

Saturday Jul 9, 2011 #

10 AM

hiking 1:15:00 [1] 5.0 km (15:00 / km) +800m 8:20 / km
slept:9.0

From St. Antönien to the beginning of the Klettersteig.
11 AM

climbing (Klettersteig) 1:45:00 [1] 0.8 km (2:11:15 / km) +450m 34:26 / km

Klettersteig Sulzfluh with Höbi and Mikee. Technically easy for climbers, but exposed and fun!
2 PM

hiking 1:30:00 [1] 6.0 km (15:00 / km)

From the Sulzfluh down to the Restaurant (-1000m).
3 PM

Various (Trottinett) 20:00 [0] 5.0 km (4:00 / km)

From the Restaurant to St. Antönien by Trotti. Got picked up there by Mikee

Friday Jul 8, 2011 #

4 PM

swimming 30:00 [2] 1.2 km (25:00 / km)
slept:9.0

1k crawl

Thursday Jul 7, 2011 #

7 PM

running 1:06:55 [3] 10.25 km (6:32 / km) +446m 5:22 / km
slept:7.0 shoes: Asics schwarz

Büttikofen-loop with Mikee and Chris.

Wednesday Jul 6, 2011 #

9 AM

swimming (pool - outdoor) 40:00 [2] 1.3 km (30:46 / km)
slept:8.0

100m chat-swim - 100m breast stroke - 100m crawl - 100m b. - 300m c. - 100m b. - 300m c - 200m chat-swim
5 PM

bike (mountain) 1:01:18 intensity: (53:12 @1) + (8:06 @2) 22.42 km (21.9 kph) +56m
ahr:109 max:130 shoes: bmc

Burgdorf - Solothurn with Mikee and Vinz.

Tuesday Jul 5, 2011 #

1 PM

swimming 20:00 [1] 2.0 km (10:00 / km)
slept:7.0

Rhein-swimming with Bernd: Wetzsteinbrücke - Rosengartenbrücke.
Its a great thing for lunchbreak, but we were out of the office for 2h.
7 PM

running 50:04 [3] 6.49 km (7:43 / km) +268m 6:23 / km
shoes: Asics Enduro

With Anna & Luki. Tiergarten - Gyrischachen - Flüe - Hohlweg - Schloss - Tiergarten

Sunday Jul 3, 2011 #

11 AM

bike (bike o) race 2:39:59 intensity: (1:05 @0) + (20:31 @1) + (52:36 @2) + (58:29 @3) + (27:18 @4) **** 30.67 km (11.5 kph) +500m
ahr:143 max:168 spiked:8/16c slept:9.0 shoes: bmc

Italian long distance champs. As if it was not long enough, I made a lot of detours. It was very nice biking - all the kind of paths we are not allowed to ride in Switzerland. Unlike at normal orienteering, the result at bike-o does not matter at all for me. A mistake means just a bit more biking. It was only slightly annoying, that I had to stop very often to read the map, and therefore did not have a flow or time to really enjoy the singletrails.

bike (mountain) warm up/down 15:00 [2] 4.0 km (16.0 kph)
shoes: bmc

From the hotel to the race.

Saturday Jul 2, 2011 #

5 PM

bike (bike o) race 1:14:00 [4] **** 17.0 km (13.8 kph) +150m
spiked:7/10c slept:9.0 shoes: bmc

Italian Relay Champs - WE with Annettina (4/5)
We both had some problems with the much trickier terrain than in Switzerland, but we had fun.
I did the 2nd leg, and had to stand and look at the map for at least a minute just to find a possible route to nr 1. Finally found at least a bad one ;-)
Another mistake to 4 and realized at nr. 9, that I had forgotten nr 8.
Nevertheless enjoyed the nice biking on many singletrails.

bike (mountain) warm up/down 20:00 [2] 5.0 km (15.0 kph)
shoes: bmc

To the competition and back.

Friday Jul 1, 2011 #

9 PM

bike (mountain) 50:00 [2] 15.0 km (18.0 kph) +150m
slept:6.0 shoes: bmc

We spent the weekend in Italy, close to the Swiss border. We had to bike from Chiasso to our hotel in Valmorea.

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