Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dolph

In the 30 days ending Jun 30, 2002:

activity

time

miles

Mountain-Bike

20:37:00

Orienteering

7:45:50

36.97

(12:36)

59.5

(7:50)

1620

56c

Running

5:19:02

37.1

(8:36)

59.7

(5:21)

680

Strength

2:00:00

Konditionstraining

50:00

Spielsportart

48:00

Total

37:19:52

74.07

119.2

2300

56c

averages - sleep:6

5:15

0:00

» now

Friday Jun 28, 2002 #

Konditionstraining 50:00 [2]

A circuit training in the gym hall, lots of exercices for upper body.

Tuesday Jun 25, 2002 #

Running 40:00 [2] 8.0 km (5:00 / km) +200m 4:27 / km

We ran to the Sitter, did the intervalls along the Sitter and jogged back.

Running 12:00 [5] 3.6 km (3:20 / km) +30m 3:12 / km

Intervalls; 4x 3min, 2min recovery. Had the feeling of flying, means felt really "light".

Mountain-Bike 40:00 [2]

After 40min, my rear tubeless tire was again almost empty...f..., so went straight back.

Monday Jun 24, 2002 #

Mountain-Bike 1:14:00 [2]

Päde and I started in the early morning and came into the first rain since 2 weeks. The course was Weiher-Horst-Haupstrasse Ri. Spiecher-Horst-Waldegg-Home.
We took it easy.

Sunday Jun 23, 2002 #

Running 20:00 [2] 2.0 km (10:00 / km) +50m 8:53 / km

Jogging to the start and back.

Orienteering 1:04:30 [3] 8.2 km (7:52 / km) +350m 6:29 / km
16c

Schaffhauser OL, regional meet; ran HAL, the coursesetter did a poor work, also the mapper !! That means boring legs and an very unaccurated map.
My legs felt heavy from the beginning, but tried to push me though. Realized that it doesn't make sense to push too hard in such a weak condition and slowed the speed on the 4th down and jogged the rest of the course.

Saturday Jun 22, 2002 #

Mountain-Bike 50:00 [2]

Home-1.Hogger-3 Weiher-Vögelisegg-Home; my tubeless tire was leaking when we were on the top, so had to downhill very slow and didn´t count that as a training.

Friday Jun 21, 2002 #

Mountain-Bike 57:00 [3]

The normal course backwards; in the morning, with Päde.

Running 5:00 [2] 1.0 km (5:00 / km)

Päde proposed to run just 5min after each bike session to adapt the biketraining into the running movement.

Strength 40:00 [1]

The usual workout program, time incl. 5min rowing for warm-up. Got tired towards the end and skipped some exercices.

Thursday Jun 20, 2002 #

Running 18:00 [2] 3.5 km (5:09 / km)
slept:6.0

The warm-up and the coll-down before and after the TVU training.

Running 17:00 [3] 4.0 km (4:15 / km)

They called it a slow fartlek, but it was pretty fast for myself.

Running (Intervalls) 6:04 [5] 2.1 km (2:53 / km)

The intervall session on the track; 4x 200m medium speed ( 36´´), 100m jogging, 100m sprint ( 13,5 - 14,5´´ ), longer break, then 3x 300m in 56´, 55´, 54´, jogging between.
Felt not bad.

Wednesday Jun 19, 2002 #

Running 10:00 [1] 1.0 km (10:00 / km)

A vey easy wam-up.

Running 1:09:58 [3] 15.5 km (4:31 / km) +200m 4:14 / km

Forchlauf; decided not to run in a race pace, so took it easy and enjoyed it too. It was the first time that I didn't me push on a road race.
Winning time 56:00 by Beat Berger.

Tuesday Jun 18, 2002 #

Mountain-Bike 1:38:00 [2]

Patrick and I rode up to the Weihers, then Vögelisegg, Wissegg, Waldegg, Eggen and back home, started at 9:30 in the morning, but it was already around the 30' . Puhh.

Strength 40:00 [1]

Some exercices in the strength-hall, tropical heat.

Sunday Jun 16, 2002 #

Running 20:00 [1] 3.0 km (6:40 / km) +50m 6:09 / km

Warm-up/ cool down for the Bonaduzer OL.

Orienteering 1:12:50 [4] 8.0 km (9:06 / km) +500m 6:56 / km
20c

Bonaduzer OL on the map "CrestÀulta ", -> WOC 2002 relevant terrain !!
It was very hot again ( around 30° ), started late but felt good again ! One 2-min mistake and 2x 1-minute mistake, had no problems with the climbing and the temperatures. Winning time 64min.

Saturday Jun 15, 2002 #

Running 10:00 [2] 1.0 km (10:00 / km) +100m 6:40 / km

Ran with Sandra to the start.

Orienteering 1:10:30 [4] 7.5 km (9:24 / km) +320m 7:45 / km
20c

Flimser OL on the map " Uaul Grong Flims ", I think this forest belongs to the top 3 in Switzerland, also from a technical view. Surprisingly, I had a pretty clean run, appr. 5min mistakes, caught Stefan Zwicky at the third, but we most took other route choices, caught Martin Lerjen at the 9th and also saw him sometimes.
Physically pretty strong, I guess I´must be back in shape, although I didn´t run so much in the last 3 weeks.
I would have beaten Üse Flühmann, if I didn´t run in the wrong direction from the last control...

Friday Jun 14, 2002 #

Mountain-Bike 2:04:00 [2]

A ride to Gäbris, very nice again, had an accident on the way back home, but was not as painful as it looked like. ( some "abrasions" on the right side )

Strength 40:00 [1]

Some exercices in the strength-room, with Päde.

Thursday Jun 13, 2002 #

Orienteering 31:30 [4] 4.7 km (6:42 / km) +100m 6:03 / km

Wangenerwald, visited the Bulgarian National Team and did a relay with them, this is the first loop ( mass start ) , 4min mistake on the second control... .

Orienteering 25:30 [4] 4.7 km (5:26 / km) +100m 4:54 / km

Second loop, tried to push me, almost no mistakes, good run.

Mountain-Bike 1:04:00 [3]

Some loops with Päde on this beautiful evening, we pushed each other on the uphills, felt good.

Wednesday Jun 12, 2002 #

Running 10:00 [2] 1.0 km (10:00 / km) +50m 8:00 / km

Warm-up.

Orienteering 53:00 [4] 6.7 km (7:55 / km) +250m 6:40 / km

Winterthur; Hegiberg; OLCW training, they did that with SI and most of the runners took it very serious, so just got 5th, 4min behind winner ( Andy ). Didn´t run race pace, also made little mistakes.

Tuesday Jun 11, 2002 #

Mountain-Bike 30:00 [2]

Home-Solitüde-back, was very unmotivated ( who knows why...) and decided to go back after 20min.

Sunday Jun 9, 2002 #

Running 15:00 [2] 2.0 km (7:30 / km)

Warm-up before B-final.

Orienteering 35:30 [4] 5.0 km (7:06 / km)

B-Final in Schwyberg; not bad, but not good, either. 12th in B-final.

Saturday Jun 8, 2002 #

Running 20:00 [2] 3.0 km (6:40 / km)

Ran to the start, with Esther H. Felt not very fast, probably due to the long bike rides last week.

Orienteering 37:30 [4] 6.7 km (5:36 / km)

Qualification Race for Swiss Short Championship; 6.7km, 110m cl.; many mistakes, bad shape, -> B -final.

Thursday Jun 6, 2002 #

Note

Went home from the Military Sport Course today. I didn't count all my training time during that 4 days, I guess I would have been much more, but I added the most imported one's.

Wednesday Jun 5, 2002 #

Mountain-Bike 1:20:00 [2]

An other ride up to Hasenberg,collecting controls by bike.Was very unmotivatedand tired.

Spielsportart 48:00 [3]

Had a little cup in the gym hall in the afternoon, constisted 6 games in floorball, basketball and soccer of course, I liked it and pushed me.

Tuesday Jun 4, 2002 #

Mountain-Bike 45:00 [1]

No motivation for collecting the controls,so took the bike.

Mountain-Bike 4:30:00 [3]

First, we rode up to Hasenberg to set out the controls for Wednesday, met us in heitersberg again and then actually started our never-ending tour: Heitersberg-Glanzenberg-Urdorf-Alstetter Wald-Uetliberg-Buchenegg-Hedingen-Jonen-Bremgarten. Puhh, 1300m climbing,most of it harder pace, got almost cramp 3kbefore Bremgarten, exhausted towards the end.

Monday Jun 3, 2002 #

Mountain-Bike 1:25:00 [3]

Military Sport Course: Bremgarten-Reuss-Gnadenthal-Hasenberg-Bremgarten; first ride after we made the introduction into orienteering, with Adrian and Christian, pretty fast.

Mountain-Bike 1:00:00 [2]

We rode up to Wagenrainto set the controls for Thursday.

Orienteering 1:15:00 [1] 8.0 km (9:23 / km)

Setting the controls, the forest was totally destroyed from the'99 storm "Lothar ", so it often took me a long time to climb over the fallen trees and the thicks.

Sunday Jun 2, 2002 #

Mountain-Bike 40:00 [2]

Schübi-Buechberg-Schübi; easy, pushed me uphill.

Running 46:00 [2] 9.0 km (5:07 / km)

Buechberg; to Grynau and back; not that fast, with Dani. He wants to get back in good shape, so he went the second time running on this day!

Saturday Jun 1, 2002 #

Mountain-Bike 2:00:00 [2]

St. Gallen-Stein-Waldstatt-Wasserfluh-Ricken-Uznach. Nice ride back home, felt really good on uphills.

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