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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 7 days ending Aug 15, 2010:

activity # timemileskm+m
  bike (bike o)2 3:31:09 28.58(8.1/h) 46.0(13.1/h) 79041c
  bike (road)1 1:00:00
  orienteering1 55:09 3.17(17:24) 5.1(10:49) 26012 /12c100%
  running1 52:00 4.97(10:28) 8.0(6:30)
  bike (mountain)2 40:00
  Total5 6:58:18 36.72 59.1 105012 /53c22%
averages - sleep:8.8

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Sunday Aug 15, 2010 #

12 PM

bike (bike o) race 1:52:06 [4] *** 21.0 km (11.2 kph) +500m
20c slept:9.0 shoes: bmc

Bike-o Thun - DAL - 3/3
Very wet and therefore some tough parts. Chose the routes with the best roads/paths.
- nr 1-3: ok
- nr 4: had to walk down the most part (chicken)
- nr 5: did not see the undercrossings -> quite a big detour (1')
- nr 6: suppose the route was ok, but stood still at nr 5 to decide (30")
- nr 7: slightly slower route
- nr 8: changed my decided route after some time (1')
- nr 9: route: don't know, but not too bad. Fell on a wooden, very slippery bridge and hit my head at the handrail. Sat there for a couple of minutes to calm myself down and check, if I still could think clearly (2')
- nr 10-12: ok (very careful driving and avoiding single trails)
- nr 13: big mistake (afthermath of the fall ;-) (5'30")
- nr 14-finish: ok

bike (mountain) warm up/down 20:00 [2]
shoes: bmc

Saturday Aug 14, 2010 #

2 PM

bike (bike o) race 1:39:03 [4] *** 25.0 km (15.1 kph) +290m
21c slept:8.0 shoes: bmc

Bike-OL Bern - DAL - 4/4
Don't know if it was the first, second or third time on the mountainbike this year. So only natural, that I had troubles handling my bike, and also reading the map while driving.
- a fall and a big mistake to nr. 3 (5')
- mistake to 12 (1')
- ~4 small mistakes (20-40")
So an optimal race would only bring me closer to the "not last place".
Probably loose about half physically and half technically.
It was fun anyway!

bike (mountain) warm up/down 20:00 [2]
shoes: bmc

Wednesday Aug 11, 2010 #

5 PM

bike (road) (Commute) 1:00:00 [2]
slept:10.0

Burgdorf - Wynigen: to the O-event and back.
6 PM

orienteering race 55:09 [4] *** 5.1 km (10:49 / km) +260m 8:37 / km
spiked:12/12c shoes: VJ Integrator

Hindelbanker evening-O, Kaltacker. Took it like a long, fast off-trail training. Compared with what I've done lately, it was really easy.
10" loop to nr. 2
? Route to nr. 4
route to nr. 6 probabely not optimal

Tuesday Aug 10, 2010 #

7 PM

running 52:00 intensity: (40:00 @2) + (12:00 @3) 8.0 km (6:30 / km)
slept:8.0 shoes: Adidas gore-tex

Hüntu-loop

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