Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 30 days ending Jun 30, 2009:

activity

time

miles

orienteering

7:04:35

27.22

(15:36)

43.8

(9:42)

1215

12 /

14c

85%

running

4:30:00

26.41

(10:13)

42.5

(6:21)

climbing

2:00:00

strength

1:30:00

hiking

1:30:00

Total

16:34:35

53.62

86.3

1215

12 /

14c

85%

[1-5]

14:34:35

3:30

0:00

» now

Sunday Jun 28, 2009 #

orienteering race (relay) 44:31 [5] 6.1 km (7:18 / km) +90m 6:48 / km
shoes: VJ integrator

Swiss Club-relay (5er Staffel):
Michi brought us to a good position (40th) on the start
My race was good despite one stupid 2'-Mistake - I was not really happy with that - our team after 2 legs: 37th
Then Markus: really good! -> 21st
Csaba on his first relay was happy with his race as well -> 24
Jeggi brought us to the 21st place in the overall ranking.

With more than 150 teams started thats a good result!
It was fun, sunny and a nice forest.

running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: VJ integrator

Friday Jun 26, 2009 #

strength 30:00 [1]

4x4x12'' on the gripboard (sloper ; "good" ledge ; small ledge ; pull-ups)
core strength and L-hang in between
in the end as a reference: could hang 26'' on the sloper

Thursday Jun 25, 2009 #

orienteering 1:15:05 [3] *** 7.0 km (10:44 / km) +150m 9:41 / km
shoes: VJ integrator

Evening O near Langenthal - Bohärdli. Going home and sleep early would have been the better option, but at least had an off-trail-training. It must be at least 5 years, since I have done such a bad race. Had my thoughts everywhere else but orienteerig. Could have done the. Beginners course today and still would have searched the controls ;-)
in such a mood, just running would be the better training...

C • Ouch 1

running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: VJ integrator

Wednesday Jun 24, 2009 #

orienteering 54:00 [4] *** 6.0 km (9:00 / km) +100m 8:18 / km
shoes: VJ integrator

Evening O near Münsingen - Schwandwald. We had to change the forest twice - each time about 800 m road running. Decided to do the 2nd one easy and because it was so green to the control before the marked part, I took a detour and started the slow part already one control earlier. After that, I wanted to do real orienteering again, but failed to concentrate after the "not thinking part" - so, I made some stupid mistakes in the end.

running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Sunday Jun 21, 2009 #

Event: Swiss Championships Middle (Swiss/Austria)

orienteering race 36:55 [4] **** 4.0 km (9:14 / km) +160m 7:41 / km
shoes: VJ integrator

Swiss middle distance championships. Beautiful forest! Made one bigger mistake (90''), and a few smaller ones. Not too bad, but not good either.

running warm up/down 25:00 [1] 3.5 km (7:09 / km)
shoes: VJ integrator

Note

Could add one more country on my orienteering map this weekend - numbers=order of appearance:
Austria (13)
Bulgaria (8)
Denmark (10)
Finland (12)
France (5)
Germany (2)
Italy (3)
Norway (9)
Slovenia (11)
Spain (7)
Sweden (4)
Switzerland (1)
USA (6)

Saturday Jun 20, 2009 #

Event: 4. Nationaler OL (Swiss/Austria)

orienteering race 13:54 [5] *** 1.9 km (7:19 / km) +10m 7:08 / km
shoes: Asics Kayano

National race in Feldkirch, Austria. Made a few smaller mistakes, but could not win more than a minute with a perfect race.

running warm up/down 45:00 [1] 7.0 km (6:26 / km)
shoes: Asics Kayano

From the hotel to the competition center, then to the start and from the finish back to the hotel again.

Friday Jun 19, 2009 #

strength 30:00 [1]

Same program as wednesday

Thursday Jun 18, 2009 #

orienteering race 31:11 [4] *** 3.9 km (8:00 / km) +55m 7:28 / km
shoes: Adidas adistar

City orienteering in Huttwil. The longest course was a bit more than a sprint race for me. Quite hot.

running warm up/down 30:00 [1] 4.5 km (6:40 / km)
shoes: Adidas adistar

Wednesday Jun 17, 2009 #

strength 30:00 [1]

Shoulder, arm, hand and finger-strength. On the new cliff-board. Core- and back-strength between the series. It was fun! Hope that will still be after the first few times.

Saturday Jun 13, 2009 #

hiking 1:30:00 [1]

Burgdorf - Kandersteg by train. Up to Allmwnalp by cable cabin. Hiking to the climbing wall and running down in order to get the last cabin down again

climbing 2:00:00 [0]

Climbing at Ueschenen with Lena. Wonderful weather and beautiful rock and view. Just great. We did "Flaschenleerer", 5b, 5b, 5b, 6a. Then after a break the first two lengths of "Herbstweg": 5c+, 6a-

Wednesday Jun 10, 2009 #

running 50:00 [3] 8.0 km (6:15 / km)
shoes: Adidas adistar

Jogging in Bern with Michael S. and Arthuro. First part very easy, second half of the loop with more speed (made an extra loop, and afterwards just cought up with the others back to their office.

Tuesday Jun 9, 2009 #

running 45:00 [2] 8.0 km (5:38 / km)
shoes: Adidas gore-tex

short and easy loop around Burgdorf. Pushed a bit for 2x5'

Sunday Jun 7, 2009 #

orienteering race 1:15:52 [4] 6.8 km (11:09 / km) +370m 8:46 / km
shoes: VJ integrator

Relay Champs at Tesserete. We had a "fun-elite-team". On the third leg I had a decent race and I was on my own almost all the time. Didn't have the relay-feeling, but could enjoy the most beautiful forest of southern Switzerland (my opinion ;-)
The others did good as well. Judith still has a slow badge, and didn't hold it in the control-station at the spectator control long enough. So we are not classified, but everybody knows she was there, so we feel as finishers nontheless.

running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ integrator

Saturday Jun 6, 2009 #

Event: 3. Nationaler OL (TI)

orienteering race 18:57 [5] 2.2 km (8:37 / km) +110m 6:53 / km
shoes: Asics Kayano

sprint race at Lugaggia, Cagiallo: very tricky. Lost 1.5' on the first control ;-( From then it went ok.

running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics Kayano

Monday Jun 1, 2009 #

orienteering race 1:14:10 [4] ***** 5.9 km (12:34 / km) +170m 10:59 / km
spiked:12/14c shoes: VJ integrator

An other race at Chalet Pin. Took the "middle distance - difficult" course.
Took some strange routes, but besides that only made two mistakes in the control area (1' & 2').
Had a good race, but tired legs.
All together: a great Pfingststaffel-Weekend.

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