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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 31 days ending Jan 31, 2013:

activity # timemileskm+m
  running9 6:56:29 36.12 58.14 982
  climbing5 5:00:00
  orienteering5 3:15:55 16.02(12:14) 25.79(7:36) 94111 /19c57%
  hiking2 2:15:00
  Yoga2 1:35:00
  cross country skiing1 1:21:53 9.04(9:03) 14.55(5:38) 164
  swimming2 1:10:00 0.62 1.0
  Total25 21:34:17 61.81 99.47 208711 /19c57%
  [1-5]25 21:33:36
averages - sleep:8.4

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Thursday Jan 31, 2013 #

1 PM

running 43:36 [2] 6.26 km (6:58 / km) +40m 6:45 / km
slept:7.5 shoes: Adidas gore-tex

Rhein-Loop

Wednesday Jan 30, 2013 #

9 AM

swimming (Chat-swim) 40:00 [1]
slept:8.0

Tuesday Jan 29, 2013 #

Note
slept:8.0

Monday Jan 28, 2013 #

12 PM

running 43:35 intensity: (29 @1) + (34:41 @2) + (5:46 @3) + (2:39 @4) 6.08 km (7:10 / km) +37m 6:57 / km
ahr:139 max:166 slept:7.5 shoes: Adidas gore-tex

Easy, sunny Rhein-loop

Sunday Jan 27, 2013 #

2 PM

climbing 1:00:00 [1]
slept:10.0

@Magnet with Mikee
5a, 5b, 5c+/6a, 5c
6a+*, 5c
6c (2nd 6c; finally! - have had several tries on this one), 5c
(6c) 2x
(6c), 5c+
(6b+), 6a*

Saturday Jan 26, 2013 #

11 AM

running 34:05 intensity: (41 @0) + (6:48 @1) + (16:49 @2) + (8:07 @3) + (1:19 @4) + (21 @5) 3.8 km (8:58 / km) +113m 7:48 / km
ahr:136 max:178 slept:9.0 shoes: Asics Blackhawk

The cold is still there -> very short & easy

Friday Jan 25, 2013 #

7 PM

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

@Magnet with Röfä & Mikee
Not my day: still felt weak from having been sick.
5b, 5c, 5c, 5c, 6b, ((6c)), (6c), (6b+), (6b+)

Thursday Jan 24, 2013 #

Note
slept:9.0

To work again
8 PM

Yoga (youtube) 35:00 [1]

Wednesday Jan 23, 2013 #

Note
slept:10.0

Tuesday Jan 22, 2013 #

Note
slept:9.0 (sick)

Went home from work at lunchtime

Monday Jan 21, 2013 #

Note
slept:9.0 (sick)

C • gueti Besserig 2

Sunday Jan 20, 2013 #

Event: Treslag Staffel
 
12 PM

orienteering race (Relay) 37:00 intensity: (15:00 @3) + (22:00 @4) 3.7 km (10:00 / km) +90m 8:55 / km
slept:8.0 shoes: VJ Bold 2012

Treslag-relay, Güllehau, leg 2
Did not push very hard, because I knew that I had to run a 2nd time, and that my shape would not be good enough for pushing twice.
Good course, but the traces in the snow made it quite easy. Don't know about the route to 7 and my route 7-8 was about 30" slower.
Otherwise no mistakes.
2 PM

running race (Relay) 24:42 intensity: (12 @1) + (7 @2) + (1:15 @3) + (18:40 @4) + (4:28 @5) 3.71 km (6:39 / km) +93m 5:55 / km
ahr:170 max:177 shoes: VJ Bold 2012

Treslag-relay, Bowald, leg 5.
Pushed this time - so I run quite faster than at the first leg. But it still did not feel like it should. Some time to go till I'm in shape again.
Perhaps not the best routes to 5 and 6 but a very good race.

running warm up/down 15:00 [2]
shoes: VJ Bold 2012

Saturday Jan 19, 2013 #

Note
slept:10.0 (rest day)

11 PM

hiking 40:00 [1]

Friday Jan 18, 2013 #

Event: Bern by Night 3
 
7 PM

orienteering (night-o) 58:05 intensity: (8:06 @3) + (24:47 @4) + (25:12 @5) *** 6.1 km (9:31 / km) +341m 7:26 / km
ahr:170 max:179 spiked:11/19c slept:8.0 shoes: VJ Bold 2012

lots of small mistakes (15-30") and one 3'
Hope to do better on Sunday. It was fun to run in the snow.
8 PM

running warm up/down 30:00 [2] 4.0 km (7:30 / km) +100m 6:40 / km
shoes: VJ Bold 2012

Thursday Jan 17, 2013 #

Note
slept:8.0 (rest day)

Was lazy - skipped the pilates

Wednesday Jan 16, 2013 #

9 AM

swimming (Chat-swim) 30:00 [1] 1.0 km (30:00 / km)
slept:9.0

Tuesday Jan 15, 2013 #

7 PM

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

@Magnet with Röfä, Sabe & Mikee
Too many people there - Tuesday isn't the day to choose.
5c, 5c, 5c+, 6a
(6c), (6b), (6b+), (6b+), (6c)

Monday Jan 14, 2013 #

Note
slept:9.0 (rest day)

Sunday Jan 13, 2013 #

10 AM

orienteering 7:44 [4] 1.1 km (7:02 / km) +10m 6:43 / km
slept:8.0 shoes: Asics Blackhawk

Double-Sprint Burgdorf. Quali: good race
The Aargauer Nachwuchskader had a trainingsweekend and we could join their training.
11 AM

orienteering 15:46 intensity: (27 @2) + (1:29 @3) + (13:50 @4) 2.43 km (6:30 / km) +65m 5:44 / km
ahr:160 max:170 shoes: Asics Blackhawk

Double-sprint: Final
Did a big mistake to number 3 because I had not read the control description. (total about 1'15" mistake)

running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Asics Blackhawk

Saturday Jan 12, 2013 #

2 PM

orienteering 1:17:20 intensity: (5:16 @1) + (8:45 @2) + (12:02 @3) + (39:20 @4) + (11:57 @5) 12.46 km (6:12 / km) +435m 5:17 / km
ahr:160 max:177 slept:8.0 shoes: VJ Bold 2012

Shadowed Rahela - this was easy pace for her, but fast for me.
Rothöchi, routechoices and route planning
C • scho chli 5

Friday Jan 11, 2013 #

12 PM

Yoga 1:00:00 [1]
slept:7.0

Thursday Jan 10, 2013 #

1 PM

running intervals 38:26 intensity: (1:43 @2) + (12:12 @3) + (13:55 @4) + (10:36 @5) 6.58 km (5:51 / km) +13m 5:47 / km
ahr:162 max:183 slept:9.0 shoes: Adidas gore-tex

Fast / break / pace
1' / 1' / 4:30
2' / 1' / 4:48
3' / 2' / 4:45
5' / 2' / 5:04
3' / 1' / 4:50
2' / 1' / 4:38
1' / 1' / 4:21
C • toll 2

Wednesday Jan 9, 2013 #

Note
slept:9.0 (rest day)

Found out, that I'm deficient in iron. Had tested haemoglobin before which was not high but not too low either. But now I got the test on iron "itself".

Tuesday Jan 8, 2013 #

7 PM

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

@Magnet with Röfä & Mikee
5a, 5b, 5c+/6a, 5c
(6c), 6b*
6c - first one this winter and ~ 4th or 5th overall ;-)
6b top-
(6c)

Monday Jan 7, 2013 #

Note
slept:7.0 (rest day)

Sunday Jan 6, 2013 #

10 AM

running 2:04:23 intensity: (12:29 @1) + (42:23 @2) + (1:03:47 @3) + (5:44 @4) 18.64 km (6:40 / km) +490m 5:54 / km
ahr:150 max:181 shoes: Asics Blackhawk

bussola-longjogg organised by Marco & Maja
With Sämi, Regu, Marco, Vögi, Markus, Andrea, Cenge, Csaba und Mikee.
Homberg - Schafisheim (Marco & Maja).

Friday Jan 4, 2013 #

4 PM

running 37:42 intensity: (35 @1) + (7:34 @2) + (14:06 @3) + (6:44 @4) + (8:43 @5) 6.06 km (6:13 / km) +96m 5:46 / km
ahr:158 max:179 shoes: Asics schwarz

Interval: 6x2'
breaks: 1'/1'/4'/1'/1'
paces: 4:25/4:27/4:27/4:35/4:37/4:30
the first 3 were slightly downhill, the others slightly uphill
7 PM

climbing 1:00:00 [1]

@Magnet with Mikee
5b, 5a, 5c+/6a, 5c
(6c) - two moves left, 5c
Coffeebreak
(6b+) - used the structures which made it probably too easy, 5c
(6b+) - one far move I don't know how to do, 6a
(6c), (6b)

Thursday Jan 3, 2013 #

Note
(rest day)

Wednesday Jan 2, 2013 #

12 PM

hiking 1:35:00 [1]

Sils Maria - Val Fex and back

Tuesday Jan 1, 2013 #

10 AM

cross country skiing 1:21:53 intensity: (11:37 @1) + (51:20 @3) + (1:56 @4) + (17:00 @5) 14.55 km (5:38 / km) +164m 5:20 / km
ahr:132 max:169

With Annetta
Bever - Val Bever (Spinas) 35'
Spinas - Bever: full speed, 8'
Bever - Madulain
3x 2'/1' easy/1'/3' easy
10' without poles

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