Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dolph

In the 31 days ending Aug 31, 2002:

activity

time

miles

Running

8:35:10

53.94

(9:33)

86.8

(5:56)

1880

Orienteering

6:55:29

30.01

(13:51)

48.3

(8:36)

1685

57c

Road Bike

5:32:00

Mountain-Bike

2:31:00

Strength

1:25:00

Total

24:58:39

83.95

135.1

3565

57c

3:18

0:00

» now

Saturday Aug 31, 2002 #

Road Bike 2:45:00 [1]

Schübi-Netstal-Klöntalersee-Schwammhöchi-Schübi, sometimes faster in the uphills. 800m climbing.

Orienteering 33:48 [4] 4.9 km (6:54 / km) +185m 5:48 / km
21c

Glarner OL, "Saggberg", Thomas and I ran in cat. Open Long. Started too fast and got sore after control 5, often run straight which wasn't the best in this green forest. 2nd place behind Urs Altdorfer. ( 30:48 )

Thursday Aug 29, 2002 #

Running 1:30:00 [2] 14.5 km (6:12 / km) +600m 5:09 / km

Running with Thomas, little bit faster on the uphills as usual.

Wednesday Aug 28, 2002 #

Running 38:00 [2] 6.0 km (6:20 / km) +50m 6:05 / km

Warm-up and jogging back.

Mountain-Bike 51:00 [3]

Fast on uphills, had to cut some trails I wanted to ride because it got early dark.

Running 14:40 [5] 3.8 km (3:52 / km) +100m 3:25 / km
max:189

4x 3min fast (~ 3:20 pace )2 min. resting; Thomas and I ran around the two ponds.Good feeling.
HR: 91 ( at the beginning ), 166 ( at the end )/ 102, 185 ! / 104, 173 / 103, 177.
1x step sprint with 80m climbing: 2:19, totally exhausted on the top, will repeat this training ! ( 105, 189 ! )

Tuesday Aug 27, 2002 #

Mountain-Bike 45:00 [3]

Short, but fast; did one uphill twice.

Running 19:00 [2] 3.5 km (5:26 / km) +150m 4:28 / km

The slower part.

Running 35:00 [3] 6.0 km (5:50 / km) +150m 5:11 / km
ahr:130

Should have been faster, but wasn't that much because I often didn'^t found the tracks and had to read the map.

Monday Aug 26, 2002 #

Running 12:00 [2] 2.0 km (6:00 / km) +50m 5:20 / km

Test-run with my new TNF Avalanche Creek, went fine.

Strength 25:00 [2]

Some exercices in my room. Gym room at the Univ. is closed due to the Federalism Conference.

Sunday Aug 25, 2002 #

Road Bike 1:40:00 [2]

Schübi-Rappi-Wald-Neuhausen-Schübi, easy, recovering from last evening... .

Saturday Aug 24, 2002 #

Note

Swollen knee.

Thursday Aug 22, 2002 #

Running 47:00 [2] 8.0 km (5:53 / km)

TVU training, I logged the warm-up ( 15min., the jogging between the breaks, the cool-down ). Ran into a pole ( Autsch ) in the warm-up, left knee is swollen today.

Running 15:30 [5] 4.5 km (3:27 / km) +20m 3:22 / km

TVU training; 5x 3min "5 - 8km racepace", went always a little bit faster, but could never keep up with Thomas.Good speed.

Wednesday Aug 21, 2002 #

Running 20:00 [2] 2.0 km (10:00 / km)

Jogging from the trainstation to the meetingpoint

Orienteering 40:30 [3] 4.9 km (8:16 / km) +190m 6:55 / km

Winterthurer Wednesday club training, with SportIdent. Took it easy, but made mistakes too, total 4min. Felt my left ankle and my blisters which hurt during the downhills .Map was 12 years old. Winning time 37:12 by Albi.

Strength 15:00 [1]

Some exercices im my room.

Tuesday Aug 20, 2002 #

Running 1:23:00 [2] 15.0 km (5:32 / km) +200m 5:11 / km

Andrea convinced me going for a run in this shit weather, means extrem rainfall with flashes above our heads all the time. But was fun !

Monday Aug 19, 2002 #

Strength 45:00 [1]

Once again in the gym hall, realized that I have to train my back more. A lot of streching for my legs at the end.

Sunday Aug 18, 2002 #

Running 7:00 [2] 1.0 km (7:00 / km) +30m 6:05 / km

A very short warm-up, thought that I will have plenty of time to get warm, so just jogged a little bit around.

Orienteering 1:37:46 [4] 11.6 km (8:26 / km) +560m 6:47 / km
24c

5. Nat. A** and WRE, "Ofenpass". Started after 1pm in the tropical heat ( around 28° C), changed my routechoices after 30sec to c. 1 what you're never supposed to do and also missed it. Then 2, 3, 4 alright, 1min mistake on c. 5, rest ok until 13 where Urs Müller and Lukas Erne caught me. Could hardly follow them in the beginning, then felt better and better towards the end, but the blisters also hurt more and more. At the end a 22th place, pretty good for me, 11min behind the winner, Thomas Bührer, but I admit that without the guys I had not ran a sub 1:40 time.

Saturday Aug 17, 2002 #

Running 20:00 [2] 2.0 km (10:00 / km) +200m 6:40 / km

Climbing up to the pre-start.

Orienteering 52:30 [4] 5.2 km (10:06 / km) +200m 8:28 / km

4. Nat. A, Davos, "Drusatschawald". A very big mistake on control 4, then missed c. 6 and c. 10 again, afterwards a very fast GB guy caught me and we ran together to the finish, actually I was always 20 meters behind... .Couldn't push me in the uphills, probably also felt the reduced oxygen in the air and took too much risk after control three. A race to forget ! Winning time 38min.

Thursday Aug 15, 2002 #

Road Bike 1:07:00 [2]

Schübi-Schänis-Benken-Grynau-Schübi, easey, just for enjoying the nice weather.

Wednesday Aug 14, 2002 #

Running 25:00 [2] 4.5 km (5:33 / km) +50m 5:16 / km

Warm-up for the sprint, cool-down with the map, checked out some strange spots how they are mapped.

Orienteering (Sprint) 18:42 [5] 3.4 km (5:30 / km) +100m 4:48 / km

Sprint-O Richterswil; had a good feeling after the warm-up, no heavy legs after yesterday.
But a lot of small and not so small mistakes, for example overran the second last control and so on, not a clear run, but at least the legs were fine. And the Swedish National Team also ran there, bet Jimmy Birklin, ok, I guess he took it as a training, but cool anyway to beat a current WC!

Tuesday Aug 13, 2002 #

Running 36:00 [2] 7.0 km (5:09 / km) +50m 4:58 / km

Jogging to the start of our intervall training, same way back.

Running 8:00 [5] 2.5 km (3:12 / km) +30m 3:01 / km

4x 2min fast, with 90' breaks, planned to run that five times, but felt exhausted after four times, so we ended with 4 sessions.
Those downhill went pretty well ( compared to Päde ), but the two ones uphill were not how they're supposed to be.

Sunday Aug 11, 2002 #

Orienteering 1:16:00 [1] 7.0 km (10:51 / km) +100m 10:08 / km

Setting controls in the Wangenerwald for the GB Team, had to set 15 controls, most of it went well, but some controls were hardly to set due to the poor map. Bad feeling.

Orienteering 32:00 [3] 4.5 km (7:07 / km) +50m 6:44 / km

Checked some controls, ran a little bit faster, no problem with orienteering but my body didn`t fell good.

Saturday Aug 10, 2002 #

Note

I`m now supposed to run somewhere in the mountains on the MIMM, but I`m not..
f...!
Had little fever on Thursday and Friday and felt generally bad, so decided not to run.
The MIMM would actually have been my most important race in this season, but now, I will focus on the following national races.

Wednesday Aug 7, 2002 #

Mountain-Bike 55:00 [1]

Some loops around St. Gallen, took it very easy. I have a cold, I guess it comes from the air conditioning system from thomas's car when we drove back from Slovenia.

Saturday Aug 3, 2002 #

Running 20:00 [1] 2.0 km (10:00 / km) +200m 6:40 / km

Hiking up to the start.

Friday Aug 2, 2002 #

Running 15:00 [2] 1.5 km (10:00 / km)

Warm-up for the first stage, ran a little bit with the map sample of the area. Good feeling.

Orienteering 31:13 [4] 3.8 km (8:13 / km) +150m 6:52 / km

1. Stage of OrienteeringOnline Cup in Slovenia, also WRE. Had a vey good start and also found almost every control perfect, was a terrible good run in the end! 3th place on a WRE and beating Michael Horacek and Carlo Rigoni, incredible for a fun runner... .

Thursday Aug 1, 2002 #

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

Running to the start of the training.

Orienteering 33:00 [3] 3.0 km (11:00 / km) +150m 8:48 / km
12c

Training for the OrienteeringOnline Cup; ran on a 10-year old map with a very rocky ground, didn't run very clear and had a bad feeling for tomorrow's race because I considered my race pace in this terrain as too slow.

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