Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dolph

In the 31 days ending Jan 31, 2003:

activity

time

miles

Running

22:55:26

162.05

(8:29)

260.8

(5:16)

3300

Strength

5:20:00

Orienteering

3:48:00

13.55

(16:50)

21.8

(10:28)

680

48c

Mountain-Bike

1:40:00

Konditionstraining

1:32:00

Cross-Country Skiing

45:00

Total

36:00:26

175.6

282.6

3980

48c

averages - sleep:7.6 rhr:42

2:39

0:00

» now

Thursday Jan 30, 2003 #

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

Warm-up for intervall, outside. Felt terrible.

Running 15:00 [5] 3.7 km (4:03 / km)
max:177

Intervall at Råslatt's Friskotek; 5x 3min. on treadmill (16km/h, 5 degree slope.) Felt terrible, no wonder after yesterdays outgoing, had to suffer!

Strength 25:00 [1]

Some exercices after intervalls.

Wednesday Jan 29, 2003 #

Strength 40:00 [1]
slept:9.5

Usual exerc., in the morning.

Running 1:12:00 [2] 14.0 km (5:09 / km) +150m 4:53 / km
ahr:133

Run in the afternoon, alone, felt not bad.

Tuesday Jan 28, 2003 #

Running 24:00 [2] 4.0 km (6:00 / km) +70m 5:31 / km

Running to the start and back.

Orienteering 49:00 [3] 5.3 km (9:15 / km) +150m 8:06 / km
ahr:144 13c slept:5.0

O-tr on my own, reran an old course close to Råslätt, very unsure, lot of mistakes, no confidence.

Sunday Jan 26, 2003 #

Running 1:47:00 [2] 18.0 km (5:57 / km) +250m 5:34 / km
ahr:133 slept:7.5

Longjogg; most of it trough terrain, puhhh, had to suffer. Rec. HR 48.

Orienteering 18:00 [3] 2.5 km (7:12 / km) +30m 6:48 / km
7c

Score-O of 20min during the longjogg, flat area, problems in navigation again.

Note

This weekend was ver, very tough and my legs feel so heavy now; I really must train even more in such ( soft) trerrain, otherwise I won't have a chance to compete against the Sweds.

Next week will be a rest week.

Saturday Jan 25, 2003 #

Orienteering 1:10:00 [2] 5.0 km (14:00 / km) +200m 11:40 / km
7c

Helgläger in Kulltorp; training in the morning; I felt very bad from the beginning, missed up the 4th control and decided there to get back since I´m so weak and unable to concentrate. Terrain was very tough, means soft ground and hilly.

Orienteering 1:01:00 [3] 5.5 km (11:05 / km) +150m 9:46 / km
14c

Training in the afternoon, started faster and felt better, but terrain was also totally different; better sight, hard ground, easier to navigate. Took it easier after first part and also took some "stupid# routechoices, just to make it more difficult. The fastes guys ran the whole course (7.5km) in 56'!

Running 7:00 [2] 1.3 km (5:23 / km) +30m 4:50 / km

Jogging back from finish to acc.

Friday Jan 24, 2003 #

Running 10:00 [1] 1.5 km (6:40 / km)
rhr:42 slept:8.0

Morning run with Rado, he had to stop after 10min, so walked the rest... . Measured my Resting HR.

Thursday Jan 23, 2003 #

Strength 35:00 [1]

Some exercices in the morning.

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

IKHP; Warm-up, jogging back from intervall training.

Running 32:00 [5] 8.7 km (3:41 / km)

Intervalls; 5x 4min (!) + 4x 3min., 1min breaks. I pushed me in the first 3, tried to keep up with Andreas, so hadto slow down in the 4th. The last 4 went better again.
HR: (start/end) : (83/175), ( 93/164), 106/168), 108/166), (116/157 )

(105/160), (104/166), (106/167), (107/173)
Satiesfied with training.

Konditionstraining 1:07:00 [1]

After intervalls, I went to the Jympa training, was very tough and I was totally out of power at the end!

Wednesday Jan 22, 2003 #

Running 1:20:00 [2] 16.0 km (5:00 / km) +150m 4:47 / km
ahr:131

A run from Råslätt, draw a course and ran it, alone.
Pace helt very high although pulse didn¨t raise very much.

Tuesday Jan 21, 2003 #

Running 56:00 [2] 11.0 km (5:05 / km) +150m 4:46 / km

In the morning , alone, got blisters in my o-shoes, so decided to run only for 55min. easy pace.

Monday Jan 20, 2003 #

Strength 40:00 [1]

Some exercices in Gym Hall Råslätt, no leg exerc. since I' m going to run tonight.

Sunday Jan 19, 2003 #

Running 1:46:00 [2] 17.0 km (6:14 / km) +300m 5:44 / km
ahr:129 max:160 slept:8.0

IKHP Longjogg; had heavy legs from the beginning, HR was on a unusual low level, will run on Monday and take a day off.

Saturday Jan 18, 2003 #

Running 1:35:00 [2] 17.5 km (5:26 / km) +200m 5:08 / km
slept:8.0

IKHP training; We ran from the stugan to a meetingpoint where the orienteering section started. I felt not that bad in the beginning despite of the Tequila party last night...and felt better and better as longer it lasted. Ran back with Eva.

Orienteering 30:00 [4] 3.5 km (8:34 / km) +150m 7:04 / km
7c

Orienteering part of training; sort of a score-o of 30min on Calfors map.
Missed the last one because I ran 90 degree in the wrong direction...ran without compass..Pasi Ikonen style... .
I found out that I have to orienteer more without compass because you're looking more ahead and try to read the contour lines than just trust your needle.
I made 32 points, Andreas 54!

Note

What I'm already feeling for the whole week is that I must be in a very good shape now because trainings are going so well all the time and feel like having endless power in my legs!
Should now train even more that I will have a second peak in springtime when it really counts... .

Friday Jan 17, 2003 #

Strength 1:00:00 [1]

Strength training in Råslätt; bought a card which allows me to go as much as I want until end of May, cost 600:-.
They also have treadmills, but it only runs until 16km/h. At least, it´s possible to adjuste the slope until 12 degrees which is enough for me.
The machines are kind of wired since the work with air pressure. I ran 5min for warm up on the treadmill and did my usual program.

Thursday Jan 16, 2003 #

Running 15:00 [2] 2.7 km (5:33 / km) +30m 5:16 / km

IKHP Intervall training; warm-up, jogging back.

Running 32:00 [5] 8.5 km (3:46 / km) +150m 3:28 / km

Intervall; 4x5min 1min break, 4x 3min. 1 min break. The goal was not to get into milkacid.
I ran the first set with the second group since I haven´t done such a long intervall training before. Second set with fast guys, went very well.

Wednesday Jan 15, 2003 #

Running 49:00 [2] 9.0 km (5:27 / km) +150m 5:02 / km

I ran around in the neighbourhood of my flat but could´t find some useful tracks for running, feeling was ok.
Rec. HR: 25

Tuesday Jan 14, 2003 #

Running 1:49:00 [3] 16.0 km (6:49 / km) +300m 6:14 / km
ahr:145

Night run trough terrain with headlamp. Funny thing; we got lost, even with maps and 5 elite runners in the group... ;-)
So we ended up running for such a long time instead of planned 90min. Rec. HR 32.

Sunday Jan 12, 2003 #

Running 2:03:00 [3] 21.0 km (5:51 / km) +300m 5:28 / km
ahr:154 slept:8.0

First training with IKHP; arrived on evening the 11th.
We ran mostly trough terrain and on cc skiing tracks since the roads were either covered with ice or too much snow.
Pace was pretty high for 2hours, but I think the other ones also suffered a little bit towards the end when it even got faster!
I guess the HR avg is wrong, seems too high.( maybe some amplitudes )

Friday Jan 10, 2003 #

Running 51:40 [3] 11.5 km (4:30 / km) +150m 4:13 / km

Buechberg, faster that usual pace, with Pius

Thursday Jan 9, 2003 #

Running 1:10:00 [2] 14.5 km (4:50 / km) +200m 4:31 / km

Loops south of Sitter, little faster than usual, with Schätti and Päde.Temperatures around -7°.

Strength 50:00 [1]

Usual exercices, bit tired and unmotivated.

Wednesday Jan 8, 2003 #

Running 25:00 [1] 4.5 km (5:33 / km)

Warm-up/ down in Benken, easy.

Running 27:00 [5] 8.0 km (3:23 / km)

Intervalls in Benken; 3x 8min fast, 3min break + 1x 3min fast. Very good feeling, with Pius, etc.

Tuesday Jan 7, 2003 #

Strength 1:10:00 [1]

3 sets each exercice, strong on beinpresse.7.5' rowing for w.-a. .

Monday Jan 6, 2003 #

Running 22:00 [2] 4.0 km (5:30 / km)

TVU training, warm-up/ c-d in Zurich.

Running 24:00 [4] 5.5 km (4:22 / km) +200m 3:42 / km

Hill repeats; We ran an "8" in a park with two uphills per course, that 6x. We were supposed not to push very hard, but legs felt quite tired after all though.

Konditionstraining 25:00 [1]

Some exercices in the Sihlhölzli gym hall before the run.

Sunday Jan 5, 2003 #

Running 1:47:00 [2] 21.0 km (5:06 / km) +350m 4:42 / km
slept:7.0

Theilig-Kollbrunn-Dettenried-Wislig-Theilig, OLCW Longjogg, pretty slow, tired legs on uphills. Snowfall and windy.

Saturday Jan 4, 2003 #

Running 1:02:00 [2] 11.0 km (5:38 / km) +120m 5:21 / km
slept:10.0

Grynau training; slower part

Running 14:46 [4] 3.9 km (3:47 / km)
max:172

Benken Sonne-Grynau, around 160-172 HR, with Roland German. I felt that I still can't push the HR over 180 due to the trainingcamp ( still tired ).

Friday Jan 3, 2003 #

Mountain-Bike 1:40:00 [2]

Schübi-Galgenen-Ruchweid-Pfyffegg-Satelegg-Siebnen-Schübelbach.
Very warm weather for this season, good feeling, until Ruchweid 55'.

Wednesday Jan 1, 2003 #

Cross-Country Skiing 45:00 [2]
slept:4.5

"Reanimation" training after New Year Party; Madulain-Samedan-Madulain, beautiful weather, first really nice day in this week. Felt not bad except the head... .

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