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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dolph

In the 31 days ending Oct 31, 2003:

activity # timemileskm+m
  Running18 16:57:13 118.59 190.85 1800
  Orienteering5 11:17:09 15.43 24.84 75044c
  Total21 28:14:22 134.02 215.69 255044c

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Thursday Oct 30, 2003 #

Running 49:25 [2] 8.5 km (5:49 / km) +200m 5:12 / km

Luch run with Christian; RMF-See-Altendorf-Hinterdorf-Löliwald-RMF. Had still very sore muscles.

Running 43:00 [2] 8.0 km (5:23 / km) +70m 5:09 / km

Second run on this day, straight after work, with Dani, felt much better.

Wednesday Oct 29, 2003 #

Running 55:59 [2] 11.0 km (5:05 / km) +100m 4:52 / km
ahr:137 max:181

First training after KIMM, felt ok, with Pius. Max HR seems to high, maybe a transmitting error.

Sunday Oct 26, 2003 #

Orienteering 3:51:00 [2]

KIMM

Saturday Oct 25, 2003 #

Orienteering 4:41:00 [2]

KIMM

Thursday Oct 23, 2003 #

Running 49:00 [2] 9.0 km (5:27 / km) +100m 5:09 / km

Lunch run, easy, with Christian.

Wednesday Oct 22, 2003 #

Running 1:05:00 [2] 14.0 km (4:39 / km) +150m 4:24 / km

Running with Geri, Pius, etc. rather fast.

Sunday Oct 19, 2003 #

Running 1:35:00 [2] 17.0 km (5:35 / km) +200m 5:17 / km

My first longjogg after 5 months: Grynau-Buechberg-See-Grynau, with Geri, Pius, etc.

Saturday Oct 18, 2003 #

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

warm-up, running to the start. Weather was very bad, cool and windy.

Orienteering 33:03 [4] 4.6 km (7:11 / km) +200m 5:54 / km
15c

Welsiker OL, regional meet, was bit unmotivated so decided to run a shorter course, HAK instead of HAL. Made one 30sec mistake on the second last, rest was pretty clean. Legs felt tired. 1st.

Friday Oct 17, 2003 #

Running 1:10:00 [3] 14.0 km (5:00 / km) +200m 4:40 / km

Run with Felix and Martin Gmür before we went to the concert, pace was rather high, so I log it as an intensity 3 training. Felix showed us his training spot, has some nice pathes and roads, not to steep but uphills though. Ran by at F1 racer Nick Heidfeld's villa, looks like we are doing the wrong sports... :(

Thursday Oct 16, 2003 #

Running 52:00 [2] 11.5 km (4:31 / km) +200m 4:10 / km
ahr:135

Rather fast run with Pius; Tuggen-Grynau-Buechberg-Oberer Parkplatz-Tuggen. Felt ok.

Wednesday Oct 15, 2003 #

Running 1:07:00 [2] 13.0 km (5:09 / km)

Running with Geri, Roli and Pius. Felt a bit tired at the end, apparently, this lunch run was not nothing.

Running 32:00 [1] 4.5 km (7:07 / km) +50m 6:44 / km

Easy jogging with Berandette and Christian over lunch. To Eichholz and back.

Tuesday Oct 14, 2003 #

Running 1:06:00 [1] 10.0 km (6:36 / km) +200m 6:00 / km

Run over lunch with Christian, ran to Luegeten and further up, down to Löliwald where we added a little loop. Very relaxing and enjoyable run.

Sunday Oct 12, 2003 #

Running 25:00 [1] 4.0 km (6:15 / km)

Warm-up/cool-down.

Running 12:08 [5] 3.85 km (3:09 / km) +50m 2:58 / km

Rapperswiler Schlosslauf, mixed categorie with Rita Bucher. Ran 2. and 4. part. Went quite ok, feeling not too bad. Nice weather again.

Saturday Oct 11, 2003 #

Running 40:00 [2]

A lot of warm-up/cool-down due to the two races.

Running 24:15 [5] 7.0 km (3:28 / km)

Ybriger Stafette, 6-man relay. Made the start and finish run, ca. 3.5km each. Didn't feel very good on the first one, had to suffer. 2nd one went better, although time was slower. Our team (Roleto) got 4th, a slight disappointement.

Friday Oct 10, 2003 #

Running 40:00 [1] 7.0 km (5:43 / km)

Easy jogging with Rita and Pius, accelerations at the end.

Wednesday Oct 8, 2003 #

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

Warm-up, very easy plus running back to car.

Running 22:30 [3] 6.0 km (3:45 / km)

Intervall session with Geri and Pius, felt vey bad and weak, took it easy after first intervall. Don't know now whether I should race on Sunday? Fastest km 3:25...
2km, 1km, 2km, 1km.

Monday Oct 6, 2003 #

Running 41:00 [2] 7.5 km (5:28 / km) +100m 5:08 / km

Warm-up, cool down, TVU.

Running 23:40 [5] 6.5 km (3:38 / km)

TVU training; 4x loop on Sihl, splits: 4:48, 4:47, 9:09 (2), following we ran to the main street, 4:58. Pace got faster and faster, starting maybe from 3:45/km until 3:15. Very good training, felt quite ok regarding the race yesterday.

Sunday Oct 5, 2003 #

Running 15:00 [3] 1.5 km (10:00 / km) +150m 6:40 / km

Warm-up fot the race.

Orienteering 1:22:06 [4] 9.8 km (8:23 / km) +550m 6:33 / km
29c

Nat. A** Balmberg. One of those survival races; weather was very bad, rain, wind and fog. I think it even had some snow in the starting area in the early morning. Started quite bad, almost got injured to the first control since slope was extremly steep and I fall down. Made almost no mistake, some little hesitations but nothing over 30sec. My pace was probably just too slow, lost time on every control, so ended up on 13th place, 12min behind winner... This kind of races (classic distance in bad weather) is nothing for me and i guess i will never succeed in such races. But just running them for fun is too tough, should maybe skip them completly.

Saturday Oct 4, 2003 #

Orienteering 25:00 [3] 4.0 mi (6:15 / mi)

Orienteering 25:00 [1] 4.0 km (6:15 / km)

Control setting for a beginner's course, also collecting. What a rainy day! The boys had fun though. The autumn is obviously back :-(.

Friday Oct 3, 2003 #

Running 53:00 [2] 11.0 km (4:49 / km)
ahr:125

With Pius, in the rain.

Wednesday Oct 1, 2003 #

Running 18:00 [1] 3.0 km (6:00 / km)

Warm-up, cool-down.

Running 23:16 [5] 7.0 km (3:19 / km) +30m 3:15 / km
max:173

Speed work with Geri, Pius and Roli in Wangen. Didn't feel perfect, splits were slighty slower than last week:

3km @10:25
2km @ 6:37
1km @ 3:05
1km @ 3:09

Max HR was again quite low, don't know why.

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