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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  climbing5 5:00:00
  running7 4:48:13 23.04 37.07 1072
  orienteering3 3:07:46 12.31(15:15) 19.81(9:29) 94618 /23c78%
  bike (road)3 3:02:58 37.46(12.3/h) 60.28(19.8/h) 505
  swimming4 2:50:00 3.48(48:51) 5.6(30:21)
  hiking2 2:10:00
  inline2 1:40:54 16.4(9.8/h) 26.4(15.7/h) 53
  strength4 1:00:00
  Total25 23:39:51 92.68 149.16 257618 /23c78%
  [1-5]25 23:38:57
averages - sleep:8.2

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Saturday Mar 31, 2012 #

2 PM

swimming (With poolboy) 1:00:00 [2] 2.0 km (30:00 / km)
slept:10.0

5x100m, 2:30 each

strength (Physio-exercises) 10:00 [1]

Friday Mar 30, 2012 #

7 PM

strength 15:00 [1]
slept:7.0

Physio-Exercises and 10x1 pullup

Wednesday Mar 28, 2012 #

9 AM

swimming (With poolboy) 40:00 [2] 1.3 km (30:46 / km)
slept:8.0

For me it is even easier to swim with poolboy than without
C • poolboy 4
12 PM

bike (road) (Road) 2:20:23 intensity: (1:16:55 @1) + (56:50 @2) + (6:38 @3) 45.91 km (19.6 kph) +351m
ahr:111 max:160 shoes: carborazor

Easy to Ittigen (physio) and back

Tuesday Mar 27, 2012 #

Note
(injured)

I'm allowed to do what does not hurt, which means for now swimming with poolboy and biking (without pulling and not pushing too hard).
I forgot to ask about climbing, but this does not hurt either (at least most moves don't)
7 PM

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

@Magnet with Rolf & Michi
5a, 5a+, 5b, 6a, (6c), 6b+*, (6b+), (6c)

Sunday Mar 25, 2012 #

Note
slept:7.0 (injured)

My pelvis didn't hurt more while running than while normal walking. And I forgot it during the race - could not have been even 1 second faster without that problem.
Now the day after, it is a bit worse again, but not as bad as last Friday.
Will see what the doctor tells me tomorrow ...

Saturday Mar 24, 2012 #

Event: Swiss Championships Night
 
8 PM

orienteering race (night-o) 42:53 intensity: (4:09 @4) + (38:44 @5) *** 5.3 km (8:05 / km) +160m 7:02 / km
ahr:177 max:185 spiked:18/23c slept:7.0 (injured) shoes: VJ Bolt

Night-O-Champs, Nieselberg/Weidli/Lindenhof (Wil).
W35, 3/8
Had a very good race with only small wobbles and felt physically good.
Don't know anything I could have done better until 11
Probabely had not the fastest routes to 12?, 17, 18?, 19, 20, 21
13: Saw that there was a way faster route than mine after a few meters - so turned (10")
C • Guter Einstand 2

running warm up/down 30:00 [2] 2.6 km (11:32 / km) +200m 8:20 / km
shoes: VJ Bolt

Thursday Mar 22, 2012 #

7 PM

strength 10:00 [1]
(injured)

Didn't find many excersices that didn't hurt - so gave up after 10'
C • schau dass du Sa laufen kannst... 3

Monday Mar 19, 2012 #

7 PM

climbing 1:00:00 [1]
slept:8.0 (injured)

@Magnet with Sabe and Mikee. Climbing seems to be ok with my pelvis.
5a, 5b, 5c, 6a, 6a, (6c), 6b, (6b+/6c)
5c up/down/up/down

Sunday Mar 18, 2012 #

Note
slept:10.0 (injured)

Hurting left pelvis. Felt it before friday but at the end of the race it really started to hurt.
Had planned to not do much the 2 weeks before easter. Will start this now instead.

Friday Mar 16, 2012 #

8 PM

orienteering race 56:20 intensity: (4:19 @2) + (21:44 @3) + (20:09 @4) + (10:08 @5) 6.19 km (9:06 / km) +268m 7:29 / km
ahr:165 max:178 slept:6.5 shoes: VJ Integrator

Norska night-O Hubenwald. Nice course and forest.
Effectiv time: 1:02:06 (for more distance) - started the watch late
Started with race speed, but after half an hour had problems with my pelvis and reduced the pace.
Didn't find a flow. Lots of stop and go, not ahead with reading the map. But: no bigger mistakes because I did the stops.

running warm up/down 30:00 [2]

Wednesday Mar 14, 2012 #

9 AM

swimming 35:00 [2] 1.2 km (29:10 / km)
slept:9.0

5 PM

inline 1:01:24 intensity: (15:58 @1) + (43:18 @2) + (2:08 @3) 16.25 km (15.9 kph) +53m
ahr:135 max:159 shoes: Inlines rollerblade

Tuesday Mar 13, 2012 #

7 PM

running 1:13:44 intensity: (54 @0) + (4:29 @1) + (53:48 @2) + (14:33 @3) 11.27 km (6:33 / km) +220m 5:58 / km
ahr:142 max:163 slept:8.0 shoes: Asics schwarz

With Fränä and Thömu
C • Nationaler 1. 5

strength (core) 25:00 [1]

@home

Monday Mar 12, 2012 #

6 PM

inline 39:30 intensity: (3:59 @1) + (32:31 @2) + (3:00 @3) 10.15 km (15.4 kph)
ahr:140 max:159 slept:7.5 shoes: Inlines rollerblade

Inline-part of the training
the attached file is for the 39:30 inline and 12:47 running
one fast loop: 750m in 2:16 -> 3:00/k

running 12:47 intensity: (10:00 @3) + (2:47 @4) 2.3 km (5:33 / km) +66m 4:52 / km
ahr:155 max:167 shoes: Asics Blackhawk

Wanted to see how the change feels from inline to running

Sunday Mar 11, 2012 #

Note
slept:9.0

Sauna again at the end of the easy week

Saturday Mar 10, 2012 #

10 AM

bike (road) (road) 18:07 intensity: (3:43 @2) + (10:42 @3) + (3:42 @4) 7.02 km (23.2 kph) +66m
ahr:159 max:169 slept:9.5 shoes: carborazor

To the O-training. Started a bit late, so had to hurry
11 AM

orienteering 1:28:33 intensity: (28:04 @2) + (50:32 @3) + (9:57 @4) 8.32 km (10:38 / km) +518m 8:07 / km
ahr:155 max:170 shoes: VJ Integrator

O-training Kaltacker. Tough uphills and I was not yet used to run in the terrain. Felt physically ok.
12 PM

bike (road) (road) 24:28 [2] 7.34 km (18.0 kph) +88m
shoes: carborazor

Home from training

Friday Mar 9, 2012 #

7 PM

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

@Magnet with Mikee and Sabe
5b, 5b, 5c, 6a*
6c - yepee my first one!
6c - and the 2nd
(6b+/6c) would rate this as 6b
(6c)

Thursday Mar 8, 2012 #

5 PM

running 53:04 intensity: (14:47 @1) + (21:22 @2) + (7:20 @3) + (7:25 @4) + (2:10 @5) 7.54 km (7:03 / km) +290m 5:54 / km
ahr:143 max:176 slept:9.0 shoes: Asics Enduro

Didn't feel very well, so decided to do the hills not too fast.
Felt good during the training, so really pushed the last one.
After it I jumped up the stairs to our flat (3rd floor)

Wednesday Mar 7, 2012 #

Note

Massage and Sauna
9 AM

swimming 35:00 [2] 1.1 km (31:49 / km)
slept:9.0

3x100m in 2:30
improved but breast stroke would still be faster

Tuesday Mar 6, 2012 #

7 PM

running 32:47 intensity: (26:30 @2) + (6:17 @3) 5.78 km (5:40 / km) +14m 5:36 / km
ahr:146 max:154 slept:7.0 shoes: Asics Enduro

with Fränä und Thömu around Burgdorf

Monday Mar 5, 2012 #

7 PM

climbing 1:00:00 [1]
slept:7.0

@Magnet with Röfe
5c
5b, 5b
6a+*, 5c
(6c) about 2/3 till first stop, 6a
6c top- -> next time!, 6a+
(6b) missed the last two moves, 6a

Sunday Mar 4, 2012 #

10 AM

hiking (snow shoes) 1:00:00 [1]
slept:9.5

With Mikee and his parents - logging half of the 2 hours.
Very nice weekend up there!

Saturday Mar 3, 2012 #

Note
slept:10.0

So tired that I decided to already start the easy week. Will start to train more again next saturday.
2 PM

hiking (snow shoes) 1:10:00 intensity: (1:00:00 @1) + (10:00 @5)

With Mikees family at Untergrenchenberg.
2:10 in total, but only logging the fastish and fast parts.

Friday Mar 2, 2012 #

7 PM

climbing 1:00:00 [1]
slept:7.0

@Magnet with Mikee, Röfe & Sabe
5c, 5b 6a, 6a*
(6c), (6c), (6b)
5c, 6a+*

Thursday Mar 1, 2012 #

8 PM

running 55:51 intensity: (4:56 @1) + (27:39 @2) + (7:17 @3) + (7:11 @4) + (8:48 @5) 7.59 km (7:22 / km) +282m 6:12 / km
ahr:149 max:176 slept:7.5 shoes: Asics Blackhawk

Hill- and stairs-interval.

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