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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 31 days ending May 31, 2013:

activity # timemileskm+m
  orienteering8 7:26:35 23.3(19:10) 37.49(11:55) 158363 /74c85%
  climbing6 5:20:00
  running7 4:06:09 22.96(10:43) 36.96(6:40) 166
  bike (mountain)1 3:00:00 22.99(7.7/h) 37.0(12.3/h) 879
  swimming3 1:50:00 2.24(49:10) 3.6(30:33)
  Various2 1:40:00
  inline1 28:00 4.35(9.3/h) 7.0(15.0/h)
  Total24 23:50:44 75.84 122.05 262863 /74c85%

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Wednesday May 29, 2013 #

9 AM

swimming 30:00 [1] 1.0 km (30:00 / km)

6 PM

Various (Squash) 40:00 [3]

With Mikee. Won my first set (13/11) - don't tell how many I lost though.

Tuesday May 28, 2013 #

1 PM

running 46:00 [2] 7.0 km (6:34 / km)
shoes: Asics schwarz

Sunday May 26, 2013 #

2 PM

bike (mountain) 3:00:00 [2] 37.0 km (12.3 kph) +879m
shoes: bmc

Mikee's birthdaybiking
Lueg loop with a lot of nice (unfortunately wet) singletrails. We were very lucky with the weather, the forecast having been bad.
With Mikee, Röfä, Olivia, Britta, Manfred, peter & Amee
The GPS-Track is only the part up to the Lueg.

Wednesday May 22, 2013 #

9 AM

swimming 40:00 intensity: (30:00 @1) + (10:00 @3) 1.4 km (28:34 / km)

30' chat swim, 10' training
Distance estimated - don't count

Monday May 20, 2013 #

2 PM

climbing 1:00:00 [1]

@Kraftreaktor Lenzburg with Röfä
5c, 5c+, 6a
6b* (endurance)
6c* (technical)
(6c) (endurance)
6c* (technical)
6b top- (endurance)
2x long, overhanging endurance-5c

Sunday May 19, 2013 #

Note

It's such a nice area and great forests. Very good trainings organised by the Ticinesi.
10 AM

orienteering 1:26:17 [2] 7.05 km (12:14 / km) +95m 11:28 / km

Chalet Pin
Many-Control-O. They set 59! controls. I did quite ok in the beginning:
1-14, directely to 17-24
To 25 I observed some deer but lost concentration and got lost.
When I relocated somewhere I barely did not believe I could be there, I decided to go directely to 33
Then quite well again:
33-35
37-45
53-59

Saturday May 18, 2013 #

1 PM

orienteering 45:10 [3] 3.65 km (12:23 / km) +176m 9:58 / km
shoes: VJ Bold 2012

In French Jura with the NWK Ticino. Mikee made some gps- and map-reading analysis for them.
1st training, middle in "La Roche Fendue"
Thought, there was a flag at the start (don't speak Italian ;-) ) and when I got it that there wasn't I did not know where I was and had to relocate.
Other mistakes to 3 , 9 and 10 where I decided to stop and forget this training and do a better one in the afternoon.

running 30:00 [2] 5.0 km (6:00 / km)

to and from the start
4 PM

orienteering 42:35 [4] 3.74 km (11:23 / km) +84m 10:14 / km
shoes: VJ Bold 2012

La Roche Fendue - southern part. 1 butterfly and 2 phi because the athletes had chase start (slowest of morning could start 1st). So it was quite an administrative training.
This time I found a flow, could interpret the map correctely and made only small mistakes.
30" to 1
1' to 6
30" to 19
and then everything ok (24c)

Friday May 17, 2013 #

7 PM

climbing 1:00:00 [1]

@Magnet with Röfä & Mikee
Boulering
5b+, 5b, 6a+, 6a, 6a+, (6c), (7a)
Bouldering

Thursday May 16, 2013 #

2 PM

inline 28:00 [2] 7.0 km (15.0 kph)
shoes: Inlines rollerblade

Short Burgdorf-loop

Wednesday May 15, 2013 #

1 PM

running 27:40 intensity: (24:10 @3) + (3:30 @4) 4.97 km (5:34 / km) +25m 5:26 / km
shoes: Asics schwarz

Kannenfeldpark, 3 x 1:10 fast

Tuesday May 14, 2013 #

Note
(rest day)

Monday May 13, 2013 #

10 AM

climbing 1:00:00 [1]

@Ponte Brolla Est, Sector C
La Fessura, 5b
Tutto, 6b
(Benissimo, 6b)
Quasu, 6a+
(Vergessene Welten, 6c) toprope

Sunday May 12, 2013 #

11 AM

orienteering race 1:03:09 [4] **** 6.06 km (10:25 / km) +252m 8:37 / km
spiked:15/17c shoes: VJ Bold 2013

4th national race in Italy
Monte Marzio - long - 9/18
Had a better race than Saturday, but a huge mistakte to the 2nd to the last control (stuck in high brumbles)

running warm up/down 30:00 [2] 4.5 km (6:40 / km)
shoes: VJ Bold 2013

Saturday May 11, 2013 #

1 PM

orienteering race 36:30 [4] **** 3.56 km (10:16 / km) +84m 9:11 / km
spiked:13/16c shoes: VJ Bold 2013

3rd national race in Italy. Bedero, middle distance
very nice (terrain, courses, weather)
Made two big mistakes to 6 and 8.
14/21

running warm up/down 30:00 [2] 4.5 km (6:40 / km)
shoes: VJ Bold 2013

Friday May 10, 2013 #

10 AM

orienteering 56:58 [2] 5.04 km (11:18 / km) +301m 8:42 / km
spiked:13/15c shoes: VJ Bold 2013

club-weekend, downhill-O (2x downhill-o, 2x jogging uphill)

running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: VJ Bold 2013

to/back from training
4 PM

climbing 20:00 [1]

After heavy rain, the sun dried the rock.
We did Poveri diavoli, 6b and an unnamed 5c

Thursday May 9, 2013 #

12 PM

orienteering 1:29:05 [2] **** 6.15 km (14:29 / km) +425m 10:46 / km
spiked:13/15c shoes: VJ Bold 2013

club-weekend bussola ok
Arcegno: Grob-Fein-OL
1 PM

Note

Speedminton
4 PM

orienteering race 15:33 [5] 1.36 km (11:29 / km) +82m 8:49 / km
spiked:7/7c shoes: VJ Bold 2013

Arcegno: club-relay with Anina
2nd leg

orienteering race 11:18 [5] 0.88 km (12:50 / km) +84m 8:41 / km
spiked:2/4c shoes: VJ Bold 2013

club-relay with Anina
4th leg
was too tired and made mistakes -> we got 7/9

Monday May 6, 2013 #

7 PM

climbing 1:00:00 [1]

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

Sunday May 5, 2013 #

2 PM

running 52:29 [2] 6.99 km (7:31 / km) +141m 6:49 / km
shoes: Asics Kayano

easy - felt good

Friday May 3, 2013 #

7 PM

climbing 1:00:00 [1]

@Magnet with Mikee & Röfä
5b, 5c, 5c, 6a+, (6c), (6b)
bouldering (3 green boulders)

Wednesday May 1, 2013 #

9 AM

swimming 40:00 intensity: (30:00 @1) + (10:00 @2) 1.2 km (33:20 / km)

30' chat-swim (~850m)
10' fastish (~350m)
6 PM

Various (Squash) 1:00:00 [3]

With mikee. I'm getting better - at least I hope its not boring anymore for him ;-)

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