Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dolph

In the 30 days ending Apr 30, 2004:

activity

time

miles

Orienteering

13:47:36

72.25

(11:27)

116.27

(7:07)

1597

100 /

125c

80%

Running

11:50:00

77.17

(9:12)

124.2

(5:43)

1450

Total

25:37:36

149.42

(10:17)

240.47

(6:24)

3047

100 /

125c

80%

2:33

0:00

» now

Friday Apr 30, 2004 #

Note

Rest day, shopping in Gothenburg.

Thursday Apr 29, 2004 #

Orienteering 1:03:00 [3] 5.5 km (11:27 / km) +200m 9:42 / km

O-training on the Labacka map south of Gothenburg. Was a middle distance course, missed the first for 2min and some in the end, not so concentrated tow. the end.

Wednesday Apr 28, 2004 #

Orienteering 55:00 [3] 5.5 km (10:00 / km) +150m 8:48 / km

O-training on the former WC map, Gothenburg. Orienteering was fine in most parts, but felt tired.

Running 15:00 [2] 2.5 km (6:00 / km)

Warm-up for sprint.

Orienteering 17:51 [4] 2.87 km (6:13 / km) +40m 5:49 / km

Gothenburg Stadscup, sprint distance. Wrong routechoice to c. 1, lost 10-15sec, rest was pretty clean. Got 5th, 1:05 behind Jonas Pilblad. Running felt not so good.

Tuesday Apr 27, 2004 #

Running 1:07:00 [2] 10.0 km (6:42 / km) +100m 6:23 / km

Running with Patrick along a beautiful lake in Partille, most was in terrain.

Monday Apr 26, 2004 #

Running 25:00 [1] 3.0 km (8:20 / km) +50m 7:42 / km

Checking controlsites for a sprint training in Stadsparken Jönköping, with Päde and Thomas, very easy. Still dead from Tiomila.

Sunday Apr 25, 2004 #

Running 20:00 [2] 2.5 km (8:00 / km)

Warm-up for Tiomila, had to wait longer than expected, so jogged around for quite a while.

Orienteering 2:13:00 [4] 16.1 km (8:16 / km) +200m 7:47 / km

TIOMILA, last leg. Missed the first for 3min since I wanted to catch up other runners. Very unsure all the way until nr. 5, then the flow came. But the last loop was physically too much for me, was out of power after 1:45. Terrain was very rough and tough, nothing for me. All in one, my performance was not very good, 178. on the leg, maybe 15min mistakes, but our team, IKHP 3, was the best third team overall on the 63. place, before IKHP 2!

Saturday Apr 24, 2004 #

Orienteering 35:00 [3] 4.0 km (8:45 / km) +100m 7:47 / km

O-training for Tiomila, this time on a 1:15´000 scale which caused much more problems.

Friday Apr 23, 2004 #

Orienteering 1:05:00 [3] 7.0 km (9:17 / km) +100m 8:40 / km

O-training for Tiomila, very good feeling, also on the map.

Thursday Apr 22, 2004 #

Running 35:00 [3] 7.0 km (5:00 / km)

Running from Thomas´ appartement for some 30min to get the legs moving again after this long journey, did a 3:25min/km.

Wednesday Apr 21, 2004 #

Note

Driving to Sweden.

Sunday Apr 18, 2004 #

Running 1:12:00 [2] 10.0 km (7:12 / km) +600m 5:32 / km
ahr:126 max:155

Schübi-Bänkli (23:40)-Toastel-Ri. Stockberg-back, with Dani. Had very low HR, legs were ok.

Saturday Apr 17, 2004 #

Orienteering 20:00 [4] 5.0 km (4:00 / km) +30m 3:53 / km

Sprint training on a "Scool"map (Freienbach), 3 loops. Was easy but was a good punching and running exercice.

Orienteering 1:05:00 [1] 8.0 km (8:08 / km) +200m 7:13 / km

Control checking for our regional event, with Dani, in the afternoon.

Thursday Apr 15, 2004 #

Running 25:00 [2] 4.5 km (5:33 / km)

Warm-up, cool down at the TVu training.

Running 20:00 [4] 5.5 km (3:38 / km) +150m 3:12 / km

Part in fast pace, TVU.

Running 20:00 [3] 5.0 km (4:00 / km)

Middle pace. Felt tired.

Wednesday Apr 14, 2004 #

Running 53:00 [2] 9.5 km (5:35 / km)

Grynau training, easy with Godi and Mum.

Monday Apr 12, 2004 #

Running 15:00 [1] 2.0 km (7:30 / km)

Warm-up for city-o.

Orienteering 29:50 [4] 5.5 km (5:25 / km) +10m 5:23 / km
spiked:21/25c

4. stage; city-o in town of Breda. Could keep the concentration and running speed high and made almost no mistakes. Cheated once by climbing over a fence I was not supposed to, ts, ts. 1st!

Sunday Apr 11, 2004 #

Orienteering 1:16:00 [4] 14.6 km (5:12 / km) +50m 5:07 / km
spiked:24/30c

3. stage on a military airforce base. Totally flat with mixed forest and bunkers etc. , technically not very difficult. My legs and head were still tired from last night's outgoing and started rather easy. At c. 23, I was only 2min behind of Päde but lost about 2.5min on the following (more difficult ) 3 controls. Concentration had somehow gone away. Got 4th with 5min down to Päde.

Orienteering 25:00 [3] 4.9 km (5:06 / km) +50m 4:51 / km

Beer-Relay in the afternoon! We made it into the final, so 4x 1.2km with 7 controls. 3dl of beer in each round, felt pretty drunk in the final. Our team (Dani and a Norwegian) got 2nd.

Saturday Apr 10, 2004 #

Running 15:00 [2] 2.5 km (6:00 / km)

Long warm-up, forgot my cd holder and had to run back.

Orienteering 1:18:00 [4] 14.6 km (5:21 / km) +50m 5:15 / km
spiked:22/27c

2. stage. Was already missing c. 1 for 1min... .ts, ts. Actually thereafter no bigger mistakes, maybe 3x 30sec. Course setting was very boring since one most often ran on tracks and roads. Forest was awful, full of thicks. My legs were scratched all over, trousers red of blood. I tried to fight for the whole course and my legs also moved well. 1st!

Friday Apr 9, 2004 #

Running 10:00 [2] 1.0 km (10:00 / km)

Warm-up, got to the start rather late.

Orienteering 37:00 [4] 6.5 km (5:42 / km) +25m 5:35 / km
spiked:16/21c

1. stage Holland-OL. H21E. Good start, some hesitations after I caught Dani, then well again, 40sec. mistake due to wrong mapping. ca. 2min mistakes. winning time by Päde 34min! 4th

Thursday Apr 8, 2004 #

Orienteering 59:00 [3] 6.0 km (9:50 / km) +12m 9:44 / km

Night Sprint at Holland OL. This race was nopt compulsary for the overall, so took it as warm-up. Ended up searching almost every control, some up to 6min... . Controls often didn't reflect and finding them was sort of luck. About 20min of mistakes... .

Tuesday Apr 6, 2004 #

Running 54:00 [2] 10.0 km (5:24 / km)

Again from Wangen, same loop as yesterday.

Monday Apr 5, 2004 #

Running 50:00 [2] 10.5 km (4:46 / km)
ahr:134

Starting in Wangen, with Geri, Pius and Dani.

Running 3:00 [4] 0.9 km (3:20 / km)

Sprint at the end.

Sunday Apr 4, 2004 #

Running 53:00 [2] 10.5 km (5:03 / km) +100m 4:49 / km

In Buechberg, with Dad, after watching the "Zurich Marathon". High HR and heavy legs.

Saturday Apr 3, 2004 #

Running 15:00 [1] 2.0 km (7:30 / km) +50m 6:40 / km

Warm-up, cool-down.

Orienteering 1:08:55 [3] 10.2 km (6:45 / km) +380m 5:42 / km
spiked:17/22c

Badener Kreis OL, regional event, HAL. Made a 1.5min mistake to nr. 1... then pretty clean, 3x 30sec. on different controls. Heavy legs from yesterday, suffering uphill. 4th.

Friday Apr 2, 2004 #

Running 1:30:00 [2] 15.0 km (6:00 / km) +400m 5:18 / km
ahr:128 max:162

HSG-St. PeterPaul-Sitter-Engelburg-HSG, with Päde. First longjog for quite a while.

Thursday Apr 1, 2004 #

Running 45:00 [1] 8.0 km (5:38 / km)

TVU training, very easy due to Zurich Marathon on coming Sunday.

Running 8:00 [4] 2.3 km (3:29 / km)
ahr:155 max:170

4x 2min fast, with Hannes.

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