Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dolph

In the 31 days ending Mar 31, 2005:

	activity	#	time	miles		km		+m
	Running	21	18:57:51	129.37		208.2		2594	7 /	7c	100%
	Orienteering	8	8:02:29	33.68	(14:20)	54.2	(8:54)	1820	14 /	18c	77%
	Total	24	27:00:20	163.05		262.4		4414	21 /	25c	84%
averages - sleep:6

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Thursday Mar 31, 2005 #

Running 35:00 [1] 5.0 km (7:00 / km) +70m 6:33 / km
shoes: Adidas Supernova Control

Lunch run, with Steffen.

Running 57:00 [2] 12.5 km (4:34 / km) +15m 4:32 / km
ahr:132 max:148 shoes: Adidas Cushion Control

in the evening, with Pius, Geri and Roli. Boring loop but it adds more miles... :-).

Wednesday Mar 30, 2005 #

Running 55:43 [2] 10.0 km (5:34 / km)
shoes: Adidas Cushion Control

Grynau-Schmerikon-See-Grynau, with TZ, slow pace. 6 strides.

Tuesday Mar 29, 2005 #

Note

Travelling back to Switzerland - no training.

Monday Mar 28, 2005 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Integrator

Orienteering race 56:14 [4] 9.0 km (6:15 / km) +150m 5:46 / km
slept:5.0 shoes: VJ Integrator

3rd stage "3-day Holland". Another very good run, even better than yesterday, about 45sec mistakes. (15sec wrong direction from c.1+ a few hesitations). 3:30 ahead of 2nd. Felt very strong towards the end, maybe best feeling ever this year. Interestingly, I had another short night with some non-sport drinks but did well on the race though. I start to believe that there's a positive correlation between unserious preparations and good orinteering results, at least for me.

Sunday Mar 27, 2005 #

Running warm up/down 10:00 [1]
shoes: VJ Integrator

Poor warm-up, no cool-down.

Orienteering race 30:45 [4] 5.3 km (5:48 / km) +70m 5:27 / km
slept:5.0 shoes: VJ Integrator

2nd stage. I was quite disappointed after yesterday and wanted to show sth today. We were out the night/morning before and the preparations were everything else than serious... . Nevertheless I was very motivated (-> middle distance!) at the start and promptly missed the 1st control a bit (15sec). This gave me the concentration back and I ran very clean (exept to c. 15 where routechoice was not good - 30sec). My legs felt better and better and I could even increase the pace towards the end. Overall one of my best races ever! 1.5min ahead of 2nd.

Saturday Mar 26, 2005 #

Running 12:30 [1] 2.0 km (6:15 / km) +40m 5:41 / km
shoes: VJ Integrator

Morning run. Since Pasi is doing is quite often, it could work for me as well. Dizzy feeling in head, legs were ok.

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: VJ Integrator

Longer cool-down; jogging back to the parking lot.

Orienteering race 1:08:00 [4] ***** 8.0 km (8:30 / km) +250m 7:21 / km
shoes: VJ Integrator

1. stage of "3-days Holland". Wrong routechoice to control 1 and then shaky all the way. 2 huge mistakes, 3 + 4min, 9-10min in total. Was just too unconcentrated and legs were also not very helpful. Lost 6min to winner.

Thursday Mar 24, 2005 #

Running 42:00 [2] 9.1 km (4:37 / km) +9m 4:36 / km
shoes: Adidas Cushion Control

Grynau-Sternen Benken-Grynau. Easy pace, intention was to loosen my legs. The whole course had just 1 bend...

Wednesday Mar 23, 2005 #

Running 31:00 [1] 4.5 km (6:53 / km) +50m 6:32 / km
ahr:110 shoes: New Balance race shoe

Lunch run with Steffen and Christian, very slow.

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: New Balance race shoe

Warm-up, cool-down + easy part of Conconi test. Remaining time will be added later.

C • Conconi times 1

Tuesday Mar 22, 2005 #

Note
(rest day)

Rest day for tomorrow's Conconi test.

C • Conconi 1

Monday Mar 21, 2005 #

Running 39:57 [2] 8.5 km (4:42 / km) +100m 4:26 / km
shoes: Adidas Supernova Control

Lunch run; RMF-Altendorf SBB-Täli-Löliwald-RMF. Good time, rather fast. Had not my best day, legs felt heavy and worn out.

C • vergessen?! 2

Running 30:00 [2] 5.5 km (5:27 / km)
shoes: Adidas Supernova Control

Warm-up, cool-down + jogging between Intervalls.

Running intervals 20:42 [4] 6.0 km (3:27 / km) +20m 3:24 / km
ahr:155 max:163 shoes: Adidas Supernova Control

In the evening, 2nd training of the day. More is more!
6x 1000m on the Peterswinkel loop with jogging breaks of 2min. Intention was to run ast but not hard, HR was always well below treshold, around 158. Felt better than at noon. Splits: 3:25, 3:29, 3.25, 3.29, 3.26.

Sunday Mar 20, 2005 #

Running 1:19:00 [2] 17.0 km (4:39 / km) +7m 4:38 / km
ahr:138 max:151 shoes: Adidas Cushion Control

Long run in the morning with the Gang; Grynau-Damm-Benken-Um Büchel-Sternen-Tuggen-Grynau. Good pace, felt strong.

Running tempo 13:33 [4] 4.0 km (3:23 / km)
ahr:165 max:173 shoes: Adidas Cushion Control

Did a little test run between Sternen Benken and Grynau. Felt quite bad on the last two km and had to suffer, not satisfied with the time at all, this course has to be ran around 12:30 not 13:30.

Saturday Mar 19, 2005 #

Orienteering 1:01:00 [1] ** 5.0 km (12:12 / km) +150m 10:37 / km
shoes: VJ Integrator

Winterthurer Ol, regional event. Accompanied Caro who did her first orienteering race. Very easy pace, almost not worth a training log.

Friday Mar 18, 2005 #

Running 1:20:00 [2] 11.0 km (7:16 / km) +650m 5:37 / km
ahr:135 max:175 shoes: Adidas Cushion Control

Lunch run with Bernie and Christian to Etzel via Meinrad. Puhh, suffered while following Christian to the Kulm, had sore legs from the beginning on.
41:30 to Etzel Kulm, best time so far.

Thursday Mar 17, 2005 #

Note

Alpine Skiing in Arosa, beautiful weather. Was tougher than expected, snow was wet and heavy.

Wednesday Mar 16, 2005 #

Note
slept:10.0 (rest day)

Take a rest day. Went to bed at 8:30pm.

Tuesday Mar 15, 2005 #

Running 49:30 [2] 10.5 km (4:43 / km) +8m 4:42 / km
slept:4.0 shoes: Adidas Cushion Control

RMF-Rappi Zoo and back, with Thomas. I think that's the fastest time so far for this course. First really warm day here, maybe up to 15°C. Had not much sleep, feel tired.

Monday Mar 14, 2005 #

Running 58:00 [2] 9.0 km (6:27 / km) +300m 5:31 / km
shoes: Adidas Cushion Control

Lunch run with Sebastian and Thomas; Luegeten-Schwändi-Pilgerweg-Luegeten. Pretty easy pace.

Sunday Mar 13, 2005 #

Running 50:50 [2] 10.5 km (4:50 / km) +70m 4:41 / km
ahr:145 shoes: Adidas Supernova Control

Skipped the long morning run so went in the afternoon with Thomas. Good pace.

Saturday Mar 12, 2005 #

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Adidas Cushion Control

Starting from TC Leuholz.

Running tempo 40:00 [4] 10.2 km (3:55 / km) +20m 3:53 / km
shoes: Adidas Cushion Control

Planned was a middle pace run but for me it was a treshold run, mostly around 165bpm. Felt tired from thed beginning on and the strong headwind on the way back didn't make it easier. I've measured the course, should be quite accurate. With Peter, Geri and Pius.

Friday Mar 11, 2005 #

Running 39:52 [3] 5.0 km (7:58 / km) +650m 4:50 / km
shoes: Salomon Raid

RMF-Etzel, via Meinrad. I think that's the best time so far. My muscles were very sor from the beginning on.

Running 28:35 [1] 5.0 km (5:43 / km)
shoes: Salomon Raid

Running downhill, was hungry at the end.

Thursday Mar 10, 2005 #

Running 49:59 [2] 11.0 km (4:33 / km)
shoes: Salomon Raid

Lunch run with Christian; - Rappi Children zoo and back, usual loop. I think we haven't run this loop so fast yet, have to check. Felt heavy.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +40m 9:05 / km

Warm-up, cool-down for the snowshoe race, with snow-shoes on. Added some extra minutes after the race to enjoy the beautiful sunset - alone!

Running race 14:40 [4] ** 2.4 km (6:07 / km) +40m 5:38 / km
spiked:7/7c shoes: Salomon Raid

Snow-shoe orienteering race in Lendingen/Wislig! Course was a bit short so I pushed quite hard. I think HR is even higher than in pure running. Was really fun, should get out more on snowshoes.

C • Snowshoe-Race 1

Wednesday Mar 9, 2005 #

Running 1:02:00 [2] 12.0 km (5:10 / km) +5m 5:09 / km
shoes: Adidas Supernova Control

Started from Tuggen, to Grynau, via Doggen back. No very spectacular run; cold, slippery and dark. With Pius.

Monday Mar 7, 2005 #

Orienteering 45:00 [2] 4.0 km (11:15 / km) +100m 10:00 / km
shoes: VJ Integrator

Control setting on one of the most awesome maps I've ever been running on! It's about 40km north of Madrid, many big rock features but well runnable which makes orienteering very enjoyable. Easy pace, with Barbi.

Orienteering 15:00 [3] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: VJ Integrator

Ran some controls in "good" speed, maybe 1min of mistakes. Tired legs.

Sunday Mar 6, 2005 #

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: VJ Integrator

Orienteering race 55:30 [4] *** 6.6 km (8:25 / km) +330m 6:44 / km
spiked:14/18c shoes: VJ Integrator

2nd day Martin Kronlund Trophy. Felt physically much stronger than the day before (ok, it's not difficult...) but missed the first 2 controls, together maybe 1.5 - 2min. Then another hesitation which cost 30sec. Winning time was 47min by Mats Troeng, no idea how he's doing that, I couldn't have run faster than 52.

Saturday Mar 5, 2005 #

Event: Martin Kronlund WRE

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Integrator

Very cold.

Orienteering race 1:46:00 [4] **** 11.3 km (9:23 / km) +620m 7:22 / km
shoes: VJ Integrator

1st day Martin Kronlund Trophy, Madrid/ESP, WRE. Big mistake to "key" control 4, maybe 4min. Had no concept to this control even though I recognized that it will be a difficult one. Almost whole course was in 5-20cm snow which made it very, very tough. Was already dead at c. 6 and sweard during the race that I will train harder not to feel so weak ever again! Last 30min were really hard, was more jogging than running, almost no map contact anymore, was just too tired. Wining time 1:27h...by Mats Troeng, 2nd Jan T. with 1:31. Got quite a lot of WRE points though.

Friday Mar 4, 2005 #

Orienteering 45:00 [2] ** 3.0 km (15:00 / km) +100m 12:51 / km
shoes: VJ Integrator

Model Event for Martin Kronlund Trophy. I visited some controls, took it easy. Map was not very trustful in some parts.

Thursday Mar 3, 2005 #

Running 1:02:00 [2] 10.0 km (6:12 / km)
shoes: Adidas Cushion Control

This was supposed to be a recovery run after the reavel to Madrid but we ended up running for over 1 hour, instead of 40min. Pace was very slow, had additionally to stop on many crossroads. With Javi, Barbi and Chantal. Javi showed us that even a city like Madrid can offer some extraordinary training spots - like the "Casa Campo" forest we were running in.

Wednesday Mar 2, 2005 #

Running 59:00 [2] 9.0 km (6:33 / km) +500m 5:08 / km
ahr:132 shoes: Adidas Supernova Control

Over lunch, Christian and I felt both not very strong so we "only" went up to the Meinrad and back. 35:00 until Meinrad.

C • 1

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