Training Log Archive: mikeeIn the 31 days ending Jan 31, 2010:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||
Sunday Jan 31, 2010 #
Note
slept:7.0
Saturday Jan 30, 2010 #
Running 2:05:00 [3] 17.5 km (7:09 / km) +670m 6:00 / km
slept:8.0 shoes: VJ Sarva 08
Around an up to the Bantiger. Tough, with snow on the ground. First it was good weather, then it started to snow.
Friday Jan 29, 2010 #
Climbing 1:00:00 [0]
slept:7.5
5a+, 5a; 6a*, 5c; (6c), 6b*, (6c)
Thursday Jan 28, 2010 #
Running 41:00 [3] 8.0 km (5:08 / km) +25m 5:03 / km
slept:8.0 shoes: Asics Kayano 08
Wednesday Jan 27, 2010 #
Strength (core) 15:00 [1]
slept:8.0
Running 58:00 [3] 10.0 km (5:48 / km) +120m 5:28 / km
ahr:143 shoes: VJ Sarva 08
Tuesday Jan 26, 2010 #
Note
slept:5.5
Monday Jan 25, 2010 #
Note
slept:8.0
Sunday Jan 24, 2010 #
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
slept:8.5
Orienteering race 36:00 [4] 5.5 km (6:33 / km) +190m 5:35 / km
ahr:173 shoes: VJ Integrator 08
Good run. I had the longer fork on the 1st (probably 1' longer). Fighting with marten and Nik S. A wobble on the 7th.
Orienteering race 35:00 [4] 5.2 km (6:44 / km) +120m 6:02 / km
ahr:170 shoes: VJ Integrator 08
Not as good as the first time. Lost 30" to the first, not sure about my route to the 4th. Lost both of my lenses on the way to the 8th (which I missed therefore). I had to slow down a bit because I had problems to run through the fallen wood on the ground. And I had problems seeing the controls in the distance. It felt a bit like night-o ;-). No other mistake except for being a bit slower.
We (Chris, Irene and I) ended up on the 25th (out of 52). Middle of the pack, that's ok... Chris caught marten's team on the last loop ;-).
Saturday Jan 23, 2010 #
Note
slept:8.5 (rest day)
Friday Jan 22, 2010 #
Climbing 1:00:00 [0]
slept:6.0
5b*, 5c*
6a+, 6a+
6b+, 6a
(6c), 5c
6a+*, 6a+*, (6a+)
Thursday Jan 21, 2010 #
Note
slept:7.5
Wednesday Jan 20, 2010 #
Running 38:00 [3] 8.0 km (4:45 / km) +25m 4:41 / km
slept:8.0 shoes: Asics Kayano 08
Strength (Core) 30:00 [1]
Climbing (Bouldering) 20:00 [0]
Tuesday Jan 19, 2010 #
Note
slept:6.0
Monday Jan 18, 2010 #
Climbing 1:00:00 [0]
slept:6.0
5b, 5c+, 6a, 5c, 6a+, 6a+, (6b+), (6b+)
not my best day, haven't climbed in the gym for a while, endurance isn't what it was a month ago.
Sunday Jan 17, 2010 #
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
slept:7.5 shoes: VJ Sarva 08
Orienteering race 42:30 [4] 7.0 km (6:04 / km) +85m 5:43 / km
ahr:172 shoes: VJ Sarva 08
Good run, just a couple of small wobbles. I don't like middle distance in urban terrain too much, a sprint would have been more interesting. Too much time to think during the run...
I quite surprised how well I ran despite not training too much and not feeling 100% the last days.
Route @ Gramin
Results
Saturday Jan 16, 2010 #
Note
slept:9.0
Friday Jan 15, 2010 #
Running 10:00 [3] 2.2 km (4:33 / km)
shoes: VJ Integrator 08
Orienteering 1:13:00 [4]
shoes: VJ Integrator 08
That's how I love it: Bern by Night on snow covered ground but still not too cold. Hopping from one patch of forest to the other. The part in the town turned out to be tricky because it was difficult to read the map (optically). The field was very strong today and I barely managed not to become last...
Fun but tired at the end.
Results
Quickroute
Wednesday Jan 13, 2010 #
Running 38:40 [3] 8.0 km (4:50 / km) +25m 4:46 / km
slept:8.0 shoes: Asics Kayano 08
Still a bit tired but getting better.
Climbing (bouldering) 1:00:00 [0]
Tuesday Jan 12, 2010 #
Note
slept:5.0
Luckily I had the number of the hotel I stayed at last time with me and they were still open. Got there at midnight but had problems falling asleep.
Driving back took only four hours after working from 8-16:30. Dead when I arrived at home.
Monday Jan 11, 2010 #
Note
slept:7.0
planned to do a lunch-run but work came in between.
Germany tomorrow, so no training again...
Sunday Jan 10, 2010 #
Note
slept:11.0
Strength (core) 15:00 [1]
Climbing (bouldering) 30:00 [3]
Saturday Jan 9, 2010 #
Orienteering 45:00 [3] *** 4.1 km (10:59 / km) +150m 9:17 / km
shoes: VJ Integrator 09
It was good to see how she actually moves and give her some feedback. She made too many mistakes though.
A bit of snow and cold.
Calf felt fine, unticking the "injured" mark.
Note
Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +100m 6:00 / km
shoes: VJ Integrator 09
Friday Jan 8, 2010 #
Note
Thursday Jan 7, 2010 #
Note
Wednesday Jan 6, 2010 #
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Nike Zoom Vomero 3 (09)
Bike Commute 35:00 [1] 13.0 km (22.3 kph)
shoes: Scott MC 20
A bit cold though ;-).
Strength (core) 20:00 [1]
Climbing (bouldering) 30:00 [3]
Tuesday Jan 5, 2010 #
Bike Commute 35:00 [1] 13.0 km (22.3 kph)
shoes: BMC Carborazor
Sunday Jan 3, 2010 #
Climbing (bouldering) 1:00:00 [0]
Saturday Jan 2, 2010 #
Running long 1:43:00 13.0 km (7:55 / km) +400m 6:52 / km
shoes: Nike Zoom Vomero 3 (09)
Friday Jan 1, 2010 #
Climbing (bouldering) 45:00 [0]
Strength (Core) 30:00 [1]
bouldering in between
Various warm up/down (Rope skipping) 5:00 [2]
Note
| 2004 | 2005 | 2006 | 2007 | 2008 | 2009 | |
| Running | 157h | 141h | 112h | 125h | 92h | 94h |
| Orienteering | 108h* | 71h | 59h | 54h | 81h° | 50h |
| Biking& var. | 30h | 15h | 95h | 48h | 66h | 77h |
| SUM | 293h | 232h | 266h | 227h | 239h | 221h |
*36h Rogaining
°12h R'adys
A bit more polysportive than other years which is good. I'm trying to have fun and do other sports than orienteering as well (despite the main focus remains orienteering).
I made one big mistake this year, that was not listening to my body. After the S2-Challenge I did not recover enough and I raced two races on each of the following weekends (bike-o swisschamps and o-swisschamps). I did not want to miss those but it would have been wise to skip (at least some of) them because I was not feeling good. It was "just" feeling tired before the races but rather ok during them. However, it got worse and worse and ended in having to take antibiotics and not training for almost three weeks. Not fun, I hope I learned something!
Goals for this year? I guess the WMOC in the Jura will be the primary goal and I intend to try to build up to it as good as possible. The spring season is pretty lame and I don't think I can motivate myself to train much during the winter. With our new climbing wall I may try to focus a bit on climbing. I will try to start to run seriously in March/April.