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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PVA

In the 31 days ending Jan 31, 2015:

activity # timemileskm+m
  Running15 16:24:29 91.73(10:44) 147.62(6:40) 3569
  Orienteering6 5:54:57 31.56(11:15) 50.79(6:59) 1384
  XC-Skiing4 3:37:03 32.51(6:41) 52.31(4:09) 363
  Strength2 50:00
  Floorball1 35:00
  Cycling1 28:00
  Total28 27:49:29 155.79 250.73 5316
  [1-5]28 27:07:32

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Saturday Jan 31, 2015 #

10 AM

Orienteering race 47:09 intensity: (16 @0) + (13:11 @1) + (7:17 @2) + (6:42 @3) + (3:59 @4) + (15:44 @5) 6.8 km (6:56 / km) +172m 6:09 / km
ahr:152 max:189

Bergen Sprint Camp, Bysprint. Nice and challenging course. Still felt not 100% healthy again.

2 PM

Orienteering race 1:18:32 intensity: (21:42 @0) + (27:57 @1) + (8:26 @2) + (2:14 @3) + (8:23 @4) + (9:50 @5) 8.47 km (9:16 / km) +333m 7:45 / km
ahr:124 max:189

Bergen Sprint Camp, Urb-O Sprint Intervals. 75min time to run 5 short sprints, nice format, should organize sth like that back home once upon a time.





Friday Jan 30, 2015 #

Event: Bergen Sprint Camp
 

Note
(rest day)

Trip to Bergen....

Thursday Jan 29, 2015 #

6 PM

Running intervals 1:21:26 intensity: (3:30 @0) + (30:56 @1) + (30:08 @2) + (7:00 @3) + (4:02 @4) + (5:50 @5) 9.85 km (8:16 / km) +84m 7:56 / km
ahr:135 max:186 shoes: ASICS Gel-Cumulus 16 (yellow)

Some up- and downhill intervals at the ETH speed training.

Running warm up/down 26:00 intensity: (3:26 @1) + (21:07 @2) + (1:27 @3) 4.45 km (5:51 / km) +45m 5:34 / km
ahr:138 max:155 shoes: ASICS Gel-Cumulus 16 (yellow)

Wednesday Jan 28, 2015 #

5 PM

Running 23:55 intensity: (36 @0) + (1:15 @1) + (16:40 @2) + (5:24 @3) 4.03 km (5:57 / km) +86m 5:22 / km
ahr:141 max:160 shoes: ASICS Gel-Cumulus 16 (yellow)

Tuesday Jan 27, 2015 #

11 AM

XC-Skiing (Skating) 58:53 intensity: (24 @0) + (15:13 @1) + (30:55 @2) + (12:21 @3) 11.58 km (5:05 / km)
ahr:138 max:167

Headwind like hell during the first half of the training, the way back was quite easy...

Monday Jan 26, 2015 #

5 PM

XC-Skiing (Skating) 29:39 intensity: (1:18 @0) + (6:28 @1) + (20:24 @2) + (1:29 @3) 6.1 km (4:52 / km) +58m 4:38 / km
ahr:134 max:161

On the road to recovery, took it easy and just some short skiing.

Sunday Jan 25, 2015 #

Note
(sick)

Saturday Jan 24, 2015 #

Note
(sick) (rest day)

Felt quite bad whilst waking up this morning, luckily it's much better now. Brain training instead of running...Should be fine tomorrow!

Friday Jan 23, 2015 #

Note
(rest day)

Not feeling totaly fine, legs hurting a bit.

Thursday Jan 22, 2015 #

6 PM

Running intervals 1:23:07 intensity: (3:37 @0) + (28:48 @1) + (15:42 @2) + (10:24 @3) + (10:12 @4) + (14:24 @5) 12.07 km (6:53 / km) +7m 6:52 / km
ahr:143 max:187 shoes: ASICS Gel-Cumulus 16 (yellow)

Four times 5x300m with about 4min breaks in between. Snowy track, I was the fastest in the slippery curves... :)
7 PM

Running warm up/down 24:13 intensity: (2:54 @1) + (20:55 @2) + (24 @3) 4.35 km (5:34 / km) +29m 5:23 / km
ahr:139 max:152 shoes: ASICS Gel-Cumulus 16 (yellow)

Easy cool-DOWN (yeah, almost all the way down) :)

Wednesday Jan 21, 2015 #

11 AM

Running 35:15 intensity: (16 @0) + (1:11 @1) + (27:41 @2) + (6:07 @3) 6.8 km (5:11 / km) +116m 4:46 / km
ahr:141 max:161 shoes: ASICS Gel-Cumulus 16 (yellow)

"After-exam-brain-clearing-run" 2/5

Tuesday Jan 20, 2015 #

4 PM

Running 1:00:41 intensity: (7 @0) + (21:02 @1) + (33:52 @2) + (5:40 @3) 9.69 km (6:16 / km) +323m 5:22 / km
ahr:135 max:160 shoes: ASICS Gel-Cumulus 16 (yellow)

Monday Jan 19, 2015 #

5 PM

Running 23:37 intensity: (7 @0) + (4:24 @1) + (18:30 @2) + (36 @3) 3.98 km (5:56 / km)
ahr:136 max:154 shoes: ASICS Gel-Cumulus 16 (yellow)

"After-exam-brain-clearing-run" 1/5, exploring my new neighbourhood. Spotted the 250m track quite close to here, might be fun to do some shorter intervals there once upon a time.

Sunday Jan 18, 2015 #

Event: 19. Effretiker-OL/37. Pfaffiker-OL
 
9 AM

Orienteering race 46:17 intensity: (8:41 @1) + (5:20 @2) + (7:17 @3) + (2:46 @4) + (22:13 @5) 7.98 km (5:48 / km) +104m 5:27 / km
ahr:161 max:189 shoes: ASICS Gel-Cumulus 16 (yellow)

First rather important race of 2015:

Qualification:
Honestly, I didn’t expect to run two races today. Running through the forest with my street running shoes and climbing up to #8 I felt twice like loosing all my energy at once. But apparently everybody had to get through and up there and thanks to a good pace on slippery ground and especially good navigation (it wasn’t the most difficult course, though) I managed to reach the Top-8 and this busy day got even busier.

12 PM

Orienteering race 27:17 intensity: (2:07 @1) + (3:14 @2) + (6:30 @3) + (27 @4) + (14:59 @5) 5.24 km (5:12 / km) +5m 5:11 / km
ahr:169 max:192 shoes: ASICS Gel-Cumulus 16 (yellow)

Sprint relay:
My first two runners did a great job, I went out in the 3rd spot (and eventually handed over to our last mate at the same position). The leader was one minute ahead, I had a permanent on/off battle with the guy starting just seconds in front of me. The whole (messy) GPS tracking can be reviewed here.

Good start into the 2015 O-season anyway. Later heading to the ice hockey game against our local rival (serious work there, btw…) and tomorrow the first exam in Zürich.

Saturday Jan 17, 2015 #

10 AM

Running 34:09 intensity: (29 @0) + (1:52 @1) + (24:31 @2) + (6:53 @3) + (24 @4) 5.57 km (6:08 / km) +125m 5:31 / km
ahr:141 max:172 shoes: ASICS Gel-Cumulus 16 (yellow)

Easy footing to get ready for tomorrow's competition. (A middle-length sprint, the 8 fastest of ME,WE,M20 and W20 respectively get into a team-sprint final.)
Heart rate was slightely higher than ususal, so I guess it was wise to do some slow training. Went through four printed out sprint races mentally. (WC Imatra, Sotkamo (WOC Final), last years early January comp. in Switzerland and a first glance at one of the sprint maps from Bergen)

Decisions were quick and good, so at least this part should work tomorrow. :)

Friday Jan 16, 2015 #

Note
(rest day)

Felt some pain in the lower back area, so put all my energy into brain work today. :)

Thursday Jan 15, 2015 #

3 PM

Orienteering 1:30:03 intensity: (8 @0) + (4:33 @1) + (24:17 @2) + (47:37 @3) + (12:37 @4) + (51 @5) 12.62 km (7:08 / km) +494m 5:58 / km
ahr:155 max:181

Another epic mistake today. (Good to see that May is still that far away...) :)
Nice training by former Sprint WC M.L., some smaller mistakes throughout the course but then after #13 the "fun" started...
Wrong attackpoint to #14, having fun there in the green (yeah, the map looks white, BUT...), realized it on the path and skipped those two controls. Easy route to #16 and finally the (mostly easy) last control brought me some 70m of extra climbing. I saw the big pit there, but I thought that I had to climb up to my control, so eventually I took the wrong path and the rest of the story you can guess by checking out the map:



PS: The sunset looked beautiful from up there :)
8 PM

Strength 25:00 [4]

Floorball 35:00 [3]

Wednesday Jan 14, 2015 #

7 PM

Cycling 28:00 [2]

Tuesday Jan 13, 2015 #

6 PM

Running race 38:36 intensity: (30 @0) + (3:33 @1) + (6:22 @2) + (7:21 @3) + (3:11 @4) + (17:39 @5) 9.65 km (4:00 / km) +19m 3:58 / km
ahr:165 max:191 shoes: ASICS Gel-Cumulus 16 (yellow)

Well, 16:40 was the goal, 16:57 the time. But considering that I had a "running nose", the track has been dark like northern Finland in winter time and I had no company to do the speed work for me it was quite OK. :)

3.5 months left 'till May, then 16:30 should be possible. For those interestetd in some more analysis, check out this PDF here. A short summary thereof: The 3rd and the 4th k were much too slow, I lost time in the curves (probably due to the reduced visibility) and the "finish straight" (any better word for this??) was slower than the opposite one (headwind...)

btw: Garmin was really unaccurate (220m instead of 200m all the time), so I took the splits out of Quickroute by means of visible estimation...

Now my focus goes back to Hydraulics, exam on Monday ;)
C • Gut! 5

Running warm up/down 35:37 intensity: (21:00 @1) + (14:00 @2) + (37 @3) 5.41 km (6:35 / km) +29m 6:24 / km
ahr:128 max:151 shoes: ASICS Gel-Cumulus 16 (yellow)

Warm down all the way down, that was relaxing ;)

Monday Jan 12, 2015 #

Note
(rest day)

Medical Update:
Had another x-ray today and my bones are finally looking better. (See images below: September on the left, today on the right)
Still need to be careful, but at least there is some big progress visible...



Trying to run the 5k tomorrow and concluding the week with a sprint competition on Sunday, fun ahead! :)
C • Good to see 3

Sunday Jan 11, 2015 #

8 AM

Running intervals 41:55 intensity: (16 @0) + (11:57 @1) + (16:26 @2) + (7:25 @3) + (3:19 @4) + (2:32 @5) 7.3 km (5:45 / km) +24m 5:39 / km
ahr:143 max:184 shoes: ASICS Gel-Cumulus 16 (yellow)

Wake-Up Interval // 2x5x30''/30''

Saturday Jan 10, 2015 #

Note
(rest day)

Friday Jan 9, 2015 #

6 PM

Orienteering 1:05:39 intensity: (1:04 @0) + (13:58 @1) + (16:19 @2) + (31:01 @3) + (3:17 @4) 9.67 km (6:47 / km) +276m 5:56 / km
ahr:145 max:176

Forgot my arm protector, forgot to tape. So basically checking the ground instead of the map...

Thursday Jan 8, 2015 #

8 PM

Strength 25:00 [4]

Wednesday Jan 7, 2015 #

11 AM

Running long 3:49:47 intensity: (2:43 @0) + (2:02:01 @1) + (1:26:35 @2) + (18:28 @3) 24.05 km (9:33 / km) +1431m 7:22 / km
ahr:129 max:164

Running/Hiking with Frida in Saas-Fee. (Some climbing too, as we missed a path somehow) ;)

Tuesday Jan 6, 2015 #

10 AM

XC-Skiing (Skating) 44:31 intensity: (26 @0) + (4:36 @1) + (20:31 @2) + (18:58 @3) 13.19 km (3:22 / km) +115m 3:14 / km
ahr:145 max:165

Monday Jan 5, 2015 #

11 AM

XC-Skiing (Skating) 1:24:00 intensity: (39 @0) + (14:35 @1) + (50:01 @2) + (18:35 @3) + (10 @4) 21.43 km (3:55 / km) +190m 3:45 / km
ahr:141 max:170

Sunday Jan 4, 2015 #

9 AM

Running long 2:00:00 intensity: (10 @0) + (11:09 @1) + (1:12:25 @2) + (35:50 @3) + (26 @4) 21.16 km (5:40 / km) +489m 5:05 / km
ahr:144 max:173 shoes: ASICS Gel-Cumulus 16 (yellow)

Exploring my new home forest.

Saturday Jan 3, 2015 #

8 AM

Running 36:49 intensity: (13 @0) + (24:59 @1) + (10:30 @2) + (1:07 @3) 5.77 km (6:23 / km) +199m 5:27 / km
ahr:127 max:158 shoes: ASICS Gel-Cumulus 16 (yellow)

Laura is off to Trondheim (and had some not planned loooooog stop in Oslo), anyway she'll get there soon now. :)
I moved to Zürich yesterday (so if anybody needs a bed here, there are 3 mattresses in my room) and finally got to use this "shoe" thing on AP with my brand new pair of ASICS 's.

Those the three top news of the day here in Switzerland :)
Well, number four: COLOGNA beat whole Norway, or almost...
C • pharx? :D 3

Friday Jan 2, 2015 #

4 PM

Running 40:00 intensity: (12 @0) + (24:14 @1) + (15:34 @2) 6.19 km (6:28 / km) +300m 5:12 / km
ahr:126 max:145 shoes: ASICS Gel-Cumulus 16 (yellow)

Thursday Jan 1, 2015 #

4 PM

Running 49:22 intensity: (3:14 @0) + (37:13 @1) + (8:49 @2) + (6 @3) 7.3 km (6:46 / km) +263m 5:44 / km
ahr:119 max:150 shoes: ASICS Gel-Cumulus 16 (yellow)

Pla was to do some interval training, but the track was as slippery as the uphills, so eventually we did some easy running through the snow...

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