Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dolph

In the 30 days ending Jun 30, 2005:

	activity	#	time	miles		km		+m
	Running	19	18:55:26	130.64	(8:41)	210.24	(5:24)	4717
	Orienteering	4	9:09:15	39.27	(13:59)	63.2	(8:41)	2930
	Mountain-Bike	3	5:50:00
	Road Bike	1	2:25:00
	Total	24	36:19:41	169.91		273.44		7647
averages - sleep:7

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Thursday Jun 30, 2005 #

Running 56:36 [2] 10.5 km (5:23 / km) +8m 5:22 / km
shoes: Adidas Cushion Control

Lunch run; Rappi Zoo back, with Christian and Böschi. Slow pace, rather a "1".

Note

Half year training update:

174h and 1550km or running. Good!

Wednesday Jun 29, 2005 #

Running 56:00 [2] 10.5 km (5:20 / km) +400m 4:29 / km
shoes: Adidas Cushion Control

Albisgüetli-Ütliberg-Limmatplatz. 18min to Üetzgi. With Tom and Dani.

Tuesday Jun 28, 2005 #

Running 45:00 [2] 9.5 km (4:44 / km) +200m 4:17 / km
shoes: Adidas Supernova Control

Our "50min" loop, this time in 45min... Heavy legs.

Monday Jun 27, 2005 #

Road Bike 2:25:00 [2]

Commuted to work by road bike (via Wädenswil) and rode back in the evening (via Rappi). A bit boring. Still not used to cycling, legs and a.. were hurting.

Sunday Jun 26, 2005 #

Running 20:00 [2] 3.5 km (5:43 / km) +100m 5:00 / km
shoes: Adidas Cushion Control

Warm-up.

Running race 39:30 [4] 10.5 km (3:46 / km) +280m 3:19 / km
shoes: Adidas Cushion Control

Transrandenlauf; beautiful 20km run from Germany to Switzerland. Andrea and I did the mixed course. Wanted to take it a little bit easier but there were strong runners on the start. Set the pace for the first 7k and tried to make them tired with pace changes. Remo Gmür overtook me after 7k and ran a 30sec gap between us. Had around 37:00 after 10k, not bad considering the climbing, legs also felt good. We got 2nd at the end, the joke was that I would have won the "real" race over 20k but only got 2nd in the mixed cat!

Running 38:30 [3] 9.5 km (4:03 / km)
shoes: Adidas Cushion Control

Ran the 2nd part of the course together with Andrea. Mostly downhill.

Saturday Jun 25, 2005 #

Running 57:00 [2] 12.0 km (4:45 / km) +300m 4:13 / km
slept:7.0 shoes: Adidas Cushion Control

Recovery from the party. Had to stop four times and walk for a while, was not in best shape... .

Thursday Jun 23, 2005 #

Running 38:00 [3] 5.0 km (7:36 / km) +700m 4:28 / km
shoes: Adidas Supernova Control

Lunch run to Etzel via Strickli. Tired again, took it easy.

Running 29:00 [1] 6.0 km (4:50 / km)

Running downhill.

Wednesday Jun 22, 2005 #

Running 1:10:00 [2] 14.0 km (5:00 / km) +300m 4:31 / km

Home-Zoo-7km loop-Home, with Simone. Very, very tired.

Tuesday Jun 21, 2005 #

Running 10:00 [1] 1.5 km (6:40 / km) +50m 5:43 / km
shoes: Nike Superlight Race shoe

Warm-up. Not in the mood to race.

Running race 28:20 [4] 5.3 km (5:21 / km) +570m 3:29 / km
shoes: Nike Superlight Race shoe

Hill race Filzbach-Habergschwänd. After 1k, my legs were already full of s..., very sore and tight, probably steming from Sunday. Had to walk in the steep sections and couldn't push as I wanted, hence HR was always below or at treshold but not above as it usually is. My only goal was winning my categorie. Felt better in the last part of the race where the road was not so steep. Was very surprised when I saw the time in the finish which was 1:30 faster than my best. 4th overall. Swiss mountain champion Toni Jöhl won in incredible 24:38, new course record by 25, 2nd was David Senn in 26:57.

Monday Jun 20, 2005 #

Running 58:00 [1] 11.0 km (5:16 / km) +9m 5:15 / km
shoes: Adidas Supernova Control

Lunch run to Rappi Zoo and back, with Christian and Bernie, very, very hot. Slow pace, recovery run.

Sunday Jun 19, 2005 #

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: VJ Integrator

Warm-up, felt not very good.

Orienteering race 55:15 [4] 7.6 km (7:16 / km) +510m 5:27 / km
shoes: VJ Integrator

5er Staffel - biggest club relay in Switzerland. Ran the last leg. Was more nervous before the start than I usually am cause we changed on the 7th place after 4 runners. Tried to read the map very carefully in order to avoid any mistakes which could have influenced my self-confidence. First three controls went fine and I ran a steady fast pace but not on my limit. Some hesitations on c.4. which cost me maybe 45", otherwise no other mistakes. Could pull the team from 7th to 4th in the finish, resulting in a 4th place on the leg as well.
Felt very bad in the finish, stomach again, had this "throwing-up" feeling before the start too.

Saturday Jun 18, 2005 #

Running 40:00 [1] 6.0 km (6:40 / km)
shoes: Adidas Cushion Control

Footing with the o-course participants, very easy. Extensive stretching.

Friday Jun 17, 2005 #

Mountain-Bike 2:30:00 [2]

MTB ride above lago Maggiore.

Thursday Jun 16, 2005 #

Orienteering 6:00:00 [2] 40.0 km (9:00 / km) +1500m 7:35 / km
shoes: VJ Integrator

All orienteering trainings, control settings, shadow runnings together in the military sport course.

Sunday Jun 12, 2005 #

Running 20:00 [1] 3.5 km (5:43 / km) +50m 5:20 / km
shoes: VJ Integrator

All warm-up and cool-down on the weekend.

Orienteering race 1:12:00 [4] 8.5 km (8:28 / km) +520m 6:29 / km
shoes: VJ Integrator

Flimser OL, HAL. In Uaul Grond. Good race, felt physically very strong.

Saturday Jun 11, 2005 #

Orienteering race 1:02:00 [3] 7.1 km (8:44 / km) +400m 6:49 / km
shoes: VJ Integrator

Emser OL in Ils Aults. Didn't push very much, felt also tired. One big mistake of 3', rest ok.

Thursday Jun 9, 2005 #

Running 1:03:00 [2] 11.5 km (5:29 / km)
shoes: New Balance race shoe

The warm-up, cool-down of the training.

Running tempo 15:00 [3] 3.8 km (3:57 / km)
shoes: New Balance race shoe

Paced for Simone; 8min medium pace, 5min treshold pace. We lost each other afterwards, planned was 4, 3, 2, 1min treshold. We ran along the Limmat.

C • Got Lost? 2

Wednesday Jun 8, 2005 #

Running 39:00 [1] 5.0 km (7:48 / km) +70m 7:17 / km
shoes: Salomon Raid

Lunch run with team mates, very slow as always.

Running 1:30:00 [2] 15.0 km (6:00 / km) +500m 5:09 / km
shoes: Salomon Raid

Rady's trail run: Bräggerhof-Gueteregg-Stöcklichrüz-Bräggerhof. Awesome view on lake Zurich and Glarner Alps.
Did two hill sprints to test my uphill shape, it felt good. Hey fever disturbed me and I think it also affects my shape.

Tuesday Jun 7, 2005 #

Running 40:00 [2] 7.5 km (5:20 / km) +100m 5:00 / km
shoes: Adidas Cushion Control

Fabi and I went out for a short run after shopping at IKEA, started around 9:45pm... Good temperature to run.

Monday Jun 6, 2005 #

Note
(rest day)

Sunday Jun 5, 2005 #

Running 2:05:00 [2] 21.5 km (5:49 / km) +720m 4:59 / km

First lonjogg since ?. Started in Langnau-Sihlwald-Krete-Buechenegg-Ütliberg-Goldbrunnenplatz. Dani pushed the whole time and I suffered (very heavy legs), carried a 1.5kg bag.

Saturday Jun 4, 2005 #

Mountain-Bike race 1:05:00 [4]

1. Bike orienteering relay champs. Was my first bike o and maybe also my last one... Started well until and was maybe on 3rd position on c. 4, then followed the pack and came to wrong control. Lost 4min and my moral. Rode alone after that and made some other smaller mistakes. What I didn't like so much were these "flow breaks"; one has to stop to punch, has sometimes to carry the bike and can't read the map while riding downhill. Fabi did a very good job on the 2nd leg, Jonas overtook also some riders so that we ended up in the first half.

Mountain-Bike 1:25:00 [2]

Denis, Martin and I rode home from Winthi. pace was sometimes too high for me -> sore legs at the end.

Friday Jun 3, 2005 #

Running 20:00 [1] 3.5 km (5:43 / km)

Warm-up, cool-down.

Running race 7:30 [5] 2.64 km (2:50 / km) +40m 2:38 / km
shoes: Nike Superlight Race shoe

Churer Laufparade. 3-man relay where everyone had to run 4x 660m in the old town of Chur. Ran with Adi Stucki and Roli. First loop was quite hard, then my legs got used to the pace again. We got third, our "farmer team" won... .
Apparently we ran a 2:41min/km pace but I can't believe this, loop was probably a bit shorter than 660m.

Thursday Jun 2, 2005 #

Running 1:20:00 [2] 15.0 km (5:20 / km) +250m 4:55 / km
shoes: Adidas Cushion Control

Home-Zoo-7km loop-back, good pace, with Simone. We did 5 strides after the training + stretching. Right leg still sore.

Wednesday Jun 1, 2005 #

Mountain-Bike 50:00 [1]

Some loops in the neighbourhood, with Fabi.

Running 40:00 [1] 5.0 km (8:00 / km) +70m 7:29 / km
shoes: Adidas Supernova Control

Lunch run with team, extremly slow.

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