Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 7 days ending May 16, 2010:

activity

time

miles

orienteering

3:48:30

14.23

(16:03)

22.9

(9:59)

360

21 /

32c

65%

running

2:35:00

16.16

(9:36)

26.0

(5:58)

250

bike (mountain)

12:00

2.49

(12.4/h)

4.0

(20.0/h)

Total

6:35:30

32.87

(12:02)

52.9

(7:29)

610

21 /

32c

65%

averages - sleep:7.8

1:28

0:00

» now

Sunday May 16, 2010 #

10 AM

orienteering race 1:13:32 [4] *** 7.9 km (9:18 / km) +60m 8:58 / km
slept:7.0 shoes: VJ Integrator

les possessions - onnens. A bit green, but nice. Focused on technique:
Only leave a control if: route clear, direction away from control known, Checkpoints and Attackpoint set. How did it work?
- 1x route not planned (10>11)
- 2x Direction not checked (8>9 and 18>19)
- 1x no Attackpoint (21>22)
- 3x ok, but stopping at the control to plan (7>8, 12>13, 13>14)
- 18 x good

Mistakes:
- Nr. 8: too much to the left (15'')
- Nr. 9: wrong direction away from Nr. 8 (30'')
- Nr. 15: looked easy: along the "cutten wood-area" and then an Attackpoint very close to the control. Couldn't make out the border of the open area and ended up not knowing, were I was. Relocate ... (2')
- Nr. 19: wrong direction, and too many paths which I couldn't make out on the map (40'')
- Nr. 24: corrected to the left because of the green on the map (which was not there in the forest ...), and back to the right again (10'')
- Nr. 25: Straight, but ended up on the path nevertheless (10'')

running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Integrator

Saturday May 15, 2010 #

3 PM

orienteering 45:53 [3] 4.5 km (10:12 / km) +50m 9:40 / km
slept:9.0 shoes: VJ Integrator

Middle-distance training from the Aargauer Kader. Unterwald, Herzogenbuchsee. my goal: running at middle speed, concentration high.
The speed was sometimes too "jogging-like", and my thoughts drifted away sometimes.
Very nice terrain, but tough running.

running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Kayano

From the station Herzogenbuchsee to the meeting point and back (20'). To the start (5'). From the finish (5')

Thursday May 13, 2010 #

12 PM

orienteering race (relay) 1:09:05 [5] **** 6.5 km (10:38 / km) +250m 8:55 / km
spiked:13/24c slept:9.0 shoes: VJ Integrator

Bois du Devens. I run the start with a lot of fast guys, a few girls from the national junior team and some other slower people. So it was no surprise to come back 20' after the leading group. I made several smaller and one big mistake. In the very green forest, one could easily miss a control by only 2 meters. Nice, tricky forest.

running warm up/down 10:00 [2] 2.5 km (4:00 / km)
shoes: VJ Integrator

Wednesday May 12, 2010 #

6 PM

bike (mountain) warm up/down 12:00 [1] 4.0 km (20.0 kph)
slept:6.0

Swimming by bike to and from the training. Up to 3cm of water on the street.

orienteering 40:00 [3] *** 4.0 km (10:00 / km)
spiked:8/8c shoes: VJ Integrator

Nasty weather, but I knew that Fränä had organised a training, and so went to ask if she needed help. They already had decided to let the controls out for the night, but when I offered to pick them up, they were glad. Fränä drove us up, and together it was done fast.

Tuesday May 11, 2010 #

7 PM

running 1:05:00 11.0 km (5:55 / km) +250m 5:18 / km
shoes: Asics Kayano

Burgdorf - Hüntu - Büttikofen - Färnstu - Burgdorf. With Mikee, Trix and Chris. A bit fast for me

Monday May 10, 2010 #

6 PM

running 35:00 [1] 5.0 km (7:00 / km)
shoes: Asics Kayano

Recovery run, Home - Düttisberg - Gyrischachen - home

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