Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 31 days ending May 31, 2012:

activity # timemileskm+m
  bike (road)9 20:06:11 264.36(13.2/h) 425.45(21.2/h) 6200
  bike (mountain)5 8:47:12 54.8(6.2/h) 88.18(10.0/h) 2797
  swimming10 5:56:00 7.39(48:09) 11.9(29:55)
  inline6 3:47:52 43.52(11.5/h) 70.04(18.4/h) 224
  strength16 3:45:00
  wetvest5 2:30:00
  running4 1:30:49 8.62(10:32) 13.87(6:33) 116
  bike (bike o)1 1:09:56 8.95(7.7/h) 14.4(12.4/h) 477
  orienteering1 30:09 1.62(18:39) 2.6(11:35) 47
  Total41 48:03:09 389.26 626.45 9861
  [1-5]41 47:56:02
averages - sleep:8.5

«»
4:42
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday May 31, 2012 #

7 PM

running 38:00 [1] 6.0 km (6:20 / km)
slept:9.0 shoes: Asics Enduro

Underestimated that loop, so 10 mins more than actually "allowed". But it was ok.

strength 15:00 [1]

Wednesday May 30, 2012 #

9 AM

swimming warm up/down 5:00 [2] 0.2 km (25:00 / km)
slept:9.0

wetvest 30:00 intensity: (10:00 @1) + (10:00 @2) + (10:00 @3)

all different steps

Tuesday May 29, 2012 #

Note
(rest day)

Another easy week to follow
9 PM

strength (Backside) 20:00 [1]
slept:8.0

Strength and streching

Monday May 28, 2012 #

11 AM

bike (mountain) 2:26:28 intensity: (30:00 @1) + (1:00:00 @2) + (30:00 @3) + (26:28 @4) 30.43 km (12.5 kph) +692m
slept:9.0 shoes: bmc

From Lac de Rousses with Mikee

Sunday May 27, 2012 #

4 PM

bike (mountain) 1:15:00 [2] 15.0 km (12.0 kph) +200m
slept:9.0 shoes: bmc

@Morbier (F), O-Weekend. Went up to the nicest part of the O-Relay. Then down and a loop with a superb bike downhill (just easy enough for me). Did this loop a 2nd time.

orienteering 30:09 [3] 2.6 km (11:35 / km) +47m 10:38 / km
shoes: Sarva

Short O-loop in this very nice terrain. Enjoyed it to be out in the forest again. This half hour is just what I can do @ the moment. Good streching afterwards and at least one day off running and I'm fine. Every week 10' more. When 50' are ok again, I'll finally take out the "injured-flag".

Saturday May 26, 2012 #

10 AM

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

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

Friday May 25, 2012 #

Note
slept:9.0 (sick) (rest day)

Much better. Not "Cannot go to work sick" anymore. Nevertheless took the day off because I'm sill very tired. Probabely will do some homeoffice later on - so happy that I'm allowed to do that from time to time.
5 PM

inline 47:34 [1] 13.63 km (17.2 kph) +46m
shoes: Inlines rollerblade

More of a walk than a training. Good to be out though.

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

Thursday May 24, 2012 #

Note
slept:9.0 (sick) (rest day)

It will be a rest week more or less

Wednesday May 23, 2012 #

7 PM

swimming 1:00:00 [2] 1.5 km (40:00 / km)
slept:8.0 shoes: Neoprene

Went to Mikees swim class, because he couldn't be there. With Neoprene
8 PM

running 21:00 [2] 3.0 km (7:00 / km) +100m 6:00 / km
shoes: Asics schwarz

To my sisters garden and back to get Rhubarbs. Love them!
C • rhubarbs 3

Tuesday May 22, 2012 #

7 AM

Note
slept:6.0

Could not sleep
8 PM

inline 40:54 intensity: (3:01 @0) + (2:24 @1) + (3:32 @2) + (24:15 @3) + (7:42 @4) 14.05 km (20.6 kph) +42m
ahr:155 max:169 shoes: Inlines rollerblade

Wanted to do a fast training. Back-muscles only made it for 25', then I had to reduce speed.
4 1/2 weeks to improve those muscles - time is not on my side.

strength (physio-ex) 10:00 [1]

Monday May 21, 2012 #

Note
(rest day)

8 PM

running 15:49 intensity: (1:54 @1) + (4:37 @2) + (9:00 @3) + (18 @4) 2.37 km (6:40 / km) +16m 6:27 / km
ahr:151 max:169 slept:8.0 shoes: Asics schwarz

Not a training but therapeutical ;-)
Such a high heartrate?

strength (physio-ex) 10:00 [1]

Sunday May 20, 2012 #

10 AM

bike (mountain) 3:40:39 intensity: (53:30 @1) + (1:47:07 @2) + (56:27 @3) + (3:35 @4) 27.37 km (7.4 kph) +1486m
ahr:135 max:169 slept:9.0 shoes: bmc

Brig - Naters - Belalp with quite a bunch of people:
Röfe, Sabe, Mätthu, Chrise, Eliane and Mikee
7 PM

inline 51:58 intensity: (2:06 @0) + (11:15 @1) + (27:42 @2) + (10:55 @3) 15.8 km (18.2 kph) +82m
ahr:138 max:164 shoes: Inlines rollerblade

Wiith Röfe, Sabe and Mikee. Wow, a discipline where they didn't have to wait for me.
C • Schööön 3

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

Mostly streching

Saturday May 19, 2012 #

10 AM

running 16:00 [1] 2.5 km (6:24 / km)
slept:9.0 shoes: Asics schwarz

Very careful and slow. It felt not too bad, but didn't really move my legs yet. Lets say "sceptical optimism".
C • Your English never ceases to impress me! 2
11 AM

swimming 30:00 [2] 1.05 km (28:34 / km)

Took it very easy and concentrated on techniques.

Friday May 18, 2012 #

7 PM

inline 26:26 [3] 8.56 km (19.4 kph) +29m
slept:8.0 shoes: Inlines rollerblade

strength 25:00 [1]

physio-ex
core
pullups: 3x3 + 3x2

Thursday May 17, 2012 #

3 PM

bike (road) (road) 3:24:20 [3] 72.0 km (21.1 kph) +1300m
slept:8.5 shoes: carborazor

With Mikee, Sabe and Röfe from the UBOL relay (Neyruz) via Gurnigel to Belp. Nice route and beautiful views.
My GPS-watch produced a "corrupt" file - cannot get anything out of it. Hope it will work again next time.
7 PM

strength (physio-ex) 10:00 [1]

Wednesday May 16, 2012 #

11 AM

inline 21:00 [2] 6.0 km (17.1 kph)
shoes: Inlines rollerblade

Bu - Kirchberg - Bu
12 PM

bike (road) (road) 1:41:42 intensity: (51:12 @2) + (32:02 @3) + (12:31 @4) + (5:57 @5) 41.62 km (24.6 kph) +379m
ahr:146 max:177 slept:9.0 shoes: carborazor

To the physio in Ittigen and back.
7 PM

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

wetvest 30:00 [3]

Tuesday May 15, 2012 #

9 PM

strength 30:00 [1]
slept:8.0

physio-ex
pullups (3x3 + 2x2)
core

Monday May 14, 2012 #

7 PM

inline 40:00 [2] 12.0 km (18.0 kph) +25m
shoes: Inlines rollerblade

Went to have dinner @ Fischer, Ersigen
9 PM

strength (physio-ex) 10:00 [1]

Sunday May 13, 2012 #

10 AM

bike (bike o) 1:09:56 intensity: (8:21 @2) + (23:05 @3) + (27:38 @4) + (10:52 @5) 14.4 km (12.4 kph) +477m
ahr:165 max:179 shoes: bmc

Bike-O @ Rothöchi
Very nice course with a lot of fun singletrails
DE 7/9

bike (mountain) warm up/down 20:00 [2] 4.0 km (12.0 kph) +50m

5 PM

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

Saturday May 12, 2012 #

3 PM

swimming 50:00 [2] 2.0 km (25:00 / km)
slept:9.0

1500m poolboy, 500m without
500m-times: 13', 12', 12', 13'

strength (Physio-ex) 15:00 [1]

Friday May 11, 2012 #

7 AM

strength (Physio-ex) 10:00 [1]
slept:9.0

7 PM

bike (road) (road) 1:10:53 intensity: (2:00 @0) + (5:19 @1) + (1:00:07 @2) + (3:09 @3) + (18 @4) 25.67 km (21.7 kph) +356m
ahr:125 max:167 shoes: carborazor

Bu - Lueg - Hasle - Bu
This was not planned, but it was such a nice day that I couldn't resist. Took it very easy though.
Up at Lueg, I visited a friend who lives there and got some refreshments.

Thursday May 10, 2012 #

11 AM

strength (2x physio-ex) 20:00 [1]

4 PM

bike (road) (Road) 3:37:03 intensity: (12:15 @1) + (48:51 @2) + (1:42:29 @3) + (51:56 @4) + (1:32 @5) 78.88 km (21.8 kph) +1265m
ahr:156 max:174 slept:8.0 shoes: carborazor

Great loop with marvelous views.
Bu - Sumiswald (by mistake made an extra loop there) - Wasen - Lüderenalp - Langnau - Moosegg - Arnisäge - Tanne - Hasle - Bu
Legs ok till the end, but after 3 hours got very tired. Probabely a bit too much - or too fast for such a long distance

Wednesday May 9, 2012 #

8 PM

swimming (poolboy) 30:00 [3] 1.2 km (25:00 / km)
slept:7.5

wetvest intervals 30:00 intensity: (18:00 @2) + (12:00 @5)

12x1'

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

The new exercises can be counted as "real" strength

Sunday May 6, 2012 #

10 AM

bike (road) (road) 56:15 intensity: (31:34 @1) + (18:14 @2) + (6:27 @3) 18.44 km (19.7 kph) +139m
ahr:132 max:162 slept:9.0 shoes: carborazor

Mostly with Mikee who trained on the Inlines.
Burgdorf - Kirchberg - Aefligen - 2x Büttikofen-hill - home - pool - home
11 AM

swimming (poolboy) 31:00 [3] 1.25 km (24:48 / km)

not too bad - learned something yesterday.

wetvest 30:00 [2]

aqua-jogging
1 PM

bike (road) (road) 1:33:54 intensity: (20:52 @1) + (54:54 @2) + (18:08 @3) 31.94 km (20.4 kph) +476m
ahr:139 max:162 shoes: carborazor

With Mikee: Lueg - Affoltern - Sumiswald - Egg - Rüegsbach - HR - Burgdorf
2 PM

bike (mountain) 1:05:05 intensity: (23:48 @1) + (23:47 @2) + (17:26 @3) + (4 @4) 11.39 km (10.5 kph) +369m
ahr:137 max:165 shoes: bmc

Joined Mikee on his running leg. Was slower on the uphills and because there were very nice but tricky downhills, I was slower on the downhills as well.

Saturday May 5, 2012 #

10 AM

swimming 1:00:00 [2] 1.2 km (50:00 / km)
slept:9.0

Gigathlon-Campus: swimming technique. Wow it's so easy with wet suit. I got quite a few things to work on.
1 PM

bike (road) (road) 2:30:00 intensity: (30:00 @1) + (45:00 @2) + (40:00 @3) + (35:00 @4) 44.76 km (17.9 kph) +985m
shoes: carborazor

Gigathlon-Camp Olten: First part of the Sunday roadbike part.
I'm getting to know places I've never heard of.
Olten - Hauenstein - Wisen - Zeglingen - Oltingen - Anwil - Saalhöhe - Rotholz - Erlinsbach - Gösgen - Olten
C • Unbekannt? 2

Thursday May 3, 2012 #

5 PM

bike (road) (road) 2:57:04 intensity: (22:46 @1) + (1:20:53 @2) + (1:06:21 @3) + (7:04 @4) 62.14 km (21.1 kph) +750m
ahr:147 max:173 slept:6.0 shoes: carborazor

Wow, nice route!
Basel - Liestal - Waldenburg - oberer Hauenstein - Balsthal - Oensingen - Langenthal.

Wednesday May 2, 2012 #

9 AM

swimming (Poolboy) 30:00 [3] 1.1 km (27:16 / km)
slept:9.0

1k in 26:40 - I don't think I ever will be a good swimmer. But never mind.
C • Ich... 3

wetvest 30:00 intensity: (6:00 @1) + (12:00 @3) + (12:00 @4)

3x 8' "normal" running, alternating 2' pushing hard and 2' pushing a bit.
3' Asterix in between

Tuesday May 1, 2012 #

6 PM

bike (road) (Road) 2:15:00 [2] 50.0 km (22.2 kph) +550m
slept:9.0 shoes: carborazor

Similar loop as last time.
Bu - Hasle - Emmenmatt (this time via Rüederswil) - Moosegg - Arni - Lützelflüh - Hasle - Bu

« Earlier | Later »