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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 31 days ending Dec 31, 2011:

activity # timemileskm+m
  running12 9:31:47 50.47(11:20) 81.22(7:02) 1505
  cross country skiing3 4:51:20 35.74(8:09) 57.51(5:04) 903
  Ski touring1 3:30:00 2.49(1:24:29) 4.0(52:30) 800
  climbing4 3:20:00
  orienteering3 2:48:59 12.46(13:33) 20.06(8:25) 980
  bike (indoor)1 1:15:37
  swimming1 1:00:00 1.24(48:17) 2.0(30:00)
  strength2 45:00
  Rope Skipping2 10:00
  Total24 27:12:43 102.4 164.79 4188
  [1-5]24 27:11:13
averages - sleep:8.1

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Saturday Dec 31, 2011 #

11 AM

climbing 1:00:00 [1]
slept:8.0

Gym in S-Chanf with Mikee and Michi.
Could "redpoint" 4 different 6b which I have not done at the first try on thursday.
5a, 5b, 5b, 6b, 6b, 6b, 6b, 5c+, 5c+ up/down/up
5 PM

cross country skiing 1:00:00 [2] 12.0 km (5:00 / km)

30' towards Samedan. Then back. Lot of new snow made it tough to get on.

Friday Dec 30, 2011 #

10 AM

running 1:39:07 intensity: (10:11 @1) + (40:02 @2) + (48:54 @3) 14.0 km (7:05 / km) +248m 6:30 / km
ahr:153 max:167 slept:8.5 shoes: Asics Enduro

Pontresina - Val Rosegg. Quite heavy snowfall.
With Kaspar, Markus, Seline, Mikee, Michi, Markus, Noemi and Angelika.
1 PM

Note

Sauna in Pontresina and afterwards coffee and dessert in the famous Puntschellas coffee house.

Thursday Dec 29, 2011 #

10 AM

running 25:00 intensity: (6:30 @1) + (16:06 @2) + (2:24 @3) 4.0 km (6:15 / km) +30m 6:01 / km
ahr:137 max:164 slept:9.0 shoes: Asics Enduro

Easy jogging with Angelika.
2 PM

climbing 1:00:00 [1]

Climbing in S-chanf with Mikee, Michi, Angelika, Seline & Andi
5a???, 5b, 6a, 6a, (6b), (6b), 6b, (6b), (6b)

Wednesday Dec 28, 2011 #

Note

"Sledding" down from Hahnensee - the ski run was not open yet so it was a lot of deep-snow-downhillrunning.
10 AM

cross country skiing 2:00:00 [2] 22.28 km (5:23 / km) +631m 4:43 / km
slept:8.0

Madulain - St Moritz
1 PM

running 41:00 [3] 3.3 km (12:25 / km) +360m 8:02 / km
shoes: Asics Enduro

From St. Moritz up to Hahnensee. Tough uphill on a snowy path.

Tuesday Dec 27, 2011 #

11 AM

Ski touring 3:30:00 [1] 4.0 km (52:30 / km) +800m 26:15 / km
slept:8.0

Up from Zuoz to Piz Griatschouls: 3h
Skiing down was a tough strength-training: 30'
Good but quite heavy snow.
Perfect weather

Monday Dec 26, 2011 #

1 PM

cross country skiing 1:51:20 intensity: (22:26 @1) + (21:34 @2) + (53:55 @3) + (13:25 @4) 23.23 km (4:48 / km) +272m 4:32 / km
ahr:143 max:173 slept:8.0

Madulain-Zuoz just after arriving in the Engadin. First time on skis since quite a long time

Sunday Dec 25, 2011 #

2 PM

Note
slept:8.0

Sauna in Schinznach

Saturday Dec 24, 2011 #

10 AM

orienteering 31:44 [4] 3.1 km (10:14 / km) +180m 7:56 / km
slept:8.0 shoes: Asics Enduro

Heiligmorgensprint in Burgdorf

loop 1: 1.1/40 11:28 +0.1/25 to the start
loop 2: 0.8/25 8:56 +0.1/25
loop 3: 0.9/40 11:20 +0.1/25
The part from the beginning to the start point up at the castle was very tough - specially the third time.

running warm up/down 35:00 [2] 5.0 km (7:00 / km) +30m 6:48 / km
shoes: Asics Enduro

Friday Dec 23, 2011 #

8 PM

strength (core & ankles) 20:00 [1]
slept:7.0

Rope Skipping 5:00 [5]

climbing (bouldering @home) 20:00 [1]

Monday Dec 19, 2011 #

Note
slept:7.0 (sick)

C • get well soon! 2

Sunday Dec 18, 2011 #

1 PM

bike (indoor) 1:15:37 intensity: (25:52 @1) + (42:50 @2) + (6:55 @3)
ahr:133 max:158 slept:11.0 shoes: carborazor

Saturday Dec 17, 2011 #

Note
slept:8.0 (rest day)

watching 12 guys breaking the treadmill record till late

Friday Dec 16, 2011 #

7 PM

climbing 1:00:00 [1]
slept:6.0

@Magnet with Rolf
5b, 5a+
5b+, 5b
6a*, 5c+
6b/6b+, 5c+
(6b+), (6b)
5c+ up and down

Thursday Dec 15, 2011 #

1 PM

running 40:00 intensity: (36:00 @2) + (4:00 @5) 6.5 km (6:09 / km) +40m 5:58 / km
slept:8.0 shoes: Adidas gore-tex

Kannenfeldpark. Run a short "8" which included the two ascents (max 5m each) and run those fast (8x30")

Wednesday Dec 14, 2011 #

12 PM

swimming 1:00:00 [2] 2.0 km (30:00 / km)
slept:9.0

1k crawl, 500m breast stroke, 500m crawl

Tuesday Dec 13, 2011 #

7 PM

running 55:24 intensity: (3:26 @1) + (46:25 @2) + (5:33 @3) 8.66 km (6:24 / km) +175m 5:48 / km
ahr:143 max:160 slept:8.0 shoes: Asics Enduro

With Anna and Luki

Monday Dec 12, 2011 #

12 PM

running 30:21 intensity: (1:22 @1) + (23:59 @2) + (5:00 @3) 4.0 km (7:35 / km) +26m 7:21 / km
ahr:137 max:177 slept:8.0 shoes: Adidas gore-tex

Kannenfeldpark, very easy

Saturday Dec 10, 2011 #

1 PM

running 2:04:17 intensity: (12:12 @1) + (36:03 @2) + (1:01:58 @3) + (14:04 @4) 17.52 km (7:06 / km) +536m 6:09 / km
ahr:148 max:169 slept:10.0 shoes: Asics schwarz

Norska-Longjogg from Utzigen (Max). Dinner afterwards was excellent.

Friday Dec 9, 2011 #

7 PM

orienteering race 44:27 intensity: (4:34 @3) + (9:01 @4) + (30:52 @5) *** 5.94 km (7:29 / km) +294m 6:00 / km
ahr:175 max:183 slept:7.0 shoes: VJ Bolt

Bern by Night by Hulli
Uettigenwald.
Had a good race and shape seems ok.
Fun!

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

Thursday Dec 8, 2011 #

1 PM

running 32:09 intensity: (9:29 @2) + (15:51 @3) + (6:24 @4) + (25 @5) 4.79 km (6:43 / km) +21m 6:34 / km
ahr:152 max:189 slept:6.5 shoes: Adidas gore-tex

Kannenfeldpark.
Back and neck ok again

Wednesday Dec 7, 2011 #

Note
slept:9.0

Tuesday Dec 6, 2011 #

Note
slept:8.0

Got a pinched nerve this night. Moving hurts - probably no climbing tonight and no swimming/running tomorrow ;-(

Monday Dec 5, 2011 #

1 PM

running 32:10 intensity: (8:09 @2) + (18:49 @3) + (4:56 @4) + (16 @5) 4.83 km (6:39 / km) +14m 6:34 / km
ahr:152 max:188 slept:6.0 shoes: Adidas adistar

Kannenfeldpark - including some running-drills

Sunday Dec 4, 2011 #

4 PM

Note
slept:12.0

Headache - slept 2h in the afternoon, but it is still there
8 PM

strength 25:00 [1]

20' core
5' feet

Rope Skipping 5:00 [5]

Swamp jumps
Should have done this earlier instead of sleeping - headache gone ;-)
C • headache 2

Saturday Dec 3, 2011 #

2 PM

orienteering 1:32:48 intensity: (1:30 @0) + (5:51 @1) + (19:22 @2) + (19:17 @3) + (37:15 @4) + (9:33 @5) 11.02 km (8:25 / km) +506m 6:51 / km
ahr:155 max:180 slept:9.0 shoes: Sarva

Haggis-Trophy. Organized by Christoph for the OL Norska.
Text-orienteering with a lot of tricks and "do this! ...texttexttext... oh you should not have done it"

Friday Dec 2, 2011 #

Note
slept:7.0

Thursday Dec 1, 2011 #

12 PM

running 37:19 intensity: (7 @1) + (5:08 @2) + (6:06 @3) + (16:31 @4) + (9:27 @5) 5.62 km (6:38 / km) +25m 6:30 / km
ahr:174 max:235 slept:8.0 shoes: Asics schwarz

Kannenfeldpark - included a few sprints

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