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Training Log Archive: renni

In the 30 days ending Apr 30, 2011:

	activity	#	time	miles		km		+m
	running	16	9:19:53	52.38	(10:41)	84.3	(6:38)	650
	orienteering	10	8:31:04	26.3		42.32		1006	74 /	94c	78%
	bike (road)	2	1:48:00	28.58	(15.9/h)	46.0	(25.6/h)
	bike (mountain)	2	45:00	9.32	(12.4/h)	15.0	(20.0/h)
	swimming	1	30:00	0.62	(48:17)	1.0	(30:00)
	strength	1	20:00
	Total	30	21:13:57	117.2		188.62		1656	74 /	94c	78%
averages - sleep:8.1

2:49

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» now

Saturday Apr 30, 2011 #

Note
(rest day)

Skip the bike-o training because I'm way too tired

Friday Apr 29, 2011 #

7 PM

running race 52:56 [5] 8.0 km (6:37 / km) +500m 5:02 / km
slept:8.0 shoes: Asics Enduro

Tüfelsschlucht Lauf (12/22 W35)
preparation for the GP Bern
very nice mountain run through a gorge. First 4k up and down, then it started to climb.
Felt very good till k-6, then my uphill-capabilities were at the end, so I fighted and suffered a bit.
-> more swampjumps ;-)

running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Asics Enduro

Thursday Apr 28, 2011 #

7 PM

running 46:00 [2] 7.0 km (6:34 / km)
slept:7.0 shoes: Asics Enduro

Today, every step was hard.

Wednesday Apr 27, 2011 #

7 PM

running warm up/down 20:00 [1] 3.5 km (5:43 / km)
slept:8.0 shoes: Asics Enduro

strength 20:00 [1]

Core and 200 swamp-jumps

Tuesday Apr 26, 2011 #

Note
slept:8.5 (rest day)

Monday Apr 25, 2011 #

10 AM

bike (mountain) 15:00 [1] 5.0 km (20.0 kph)
slept:8.0 shoes: bmc

Utzensdorf - Lüterkofen (to the competition-center of the O-event)

11 AM

orienteering race 1:14:08 [4] *** 7.9 km (9:23 / km) +100m 8:50 / km
spiked:21/24c shoes: VJ Bolt

2x2', 1x30" mistake - otherwise good race.
In the end we had to punch 9 more controls in a pumpkin-labyrinth. This was fun, and I lost probably one more minute.
Great course in a nice forest.

12 PM

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

1 PM

bike (road) 1:00:00 [2] 25.0 km (25.0 kph)
shoes: bmc

Home from Lüterkofen:
Lüterkofen - Kyburg - Brittern - Büren zum Hof - Fraubrunen - Kernenried - Kirchberg - Burgdorf

Sunday Apr 24, 2011 #

3 PM

orienteering 18:05 [5] 3.32 km (5:27 / km) +41m 5:08 / km
ahr:171 max:183 slept:10.0 shoes: Asics Enduro

We did the national sprint race from Burgdorf as a training.
Women elite's course until control 18.

4 PM

running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Asics Enduro

5 PM

bike (road) 48:00 [2] 21.0 km (26.3 kph)
shoes: bmc

Road biking: Burgdorf - Aefligen - Iffwil - Münchenbuchsee

Saturday Apr 23, 2011 #

12 PM

orienteering race 35:08 [5] *** 4.0 km (8:47 / km) +100m 7:48 / km
spiked:12/14c slept:7.0 shoes: VJ Bolt

Easter-relay, Toppwald.
Mikee, Chris, me, Markus.
Went away from the startpoint 180 degrees wrong (30"), did not choose a route properly - and took the wrong one (1'), and finally came too high and had to relocate before arriving in the control area (1').
So more than 2' mistake to one. After that: good (1x30"). Lost 2 places on my leg. Our team ended up 13th - which is good, when looking who else was on the startlist.

1 PM

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

bike (mountain) warm up/down 30:00 [2] 10.0 km (20.0 kph)
shoes: bmc

Grosshöchstetten - Topwald / Topwald - Isenmoos / Isenmoos - Münsingen

Friday Apr 22, 2011 #

Note
slept:9.0

Thursday Apr 21, 2011 #

1 PM

running 30:00 [2] 5.0 km (6:00 / km)
slept:8.0 shoes: Adidas gore-tex

Short & easy

Wednesday Apr 20, 2011 #

7 PM

running intervals 1:10:57 11.8 km (6:01 / km)
slept:10.0 shoes: Asics Enduro

7 x 1000m with Chris, Brünu and Mikee.
Including warm up/down and jogging in between.
Goal was 4:35/k
4:20, 4:40, 4:35, 4:37, 4:40, 4:30, 4:40
my feeling for the pace needs more practice

Tuesday Apr 19, 2011 #

1 PM

running 43:00 [2] 6.5 km (6:37 / km)
slept:8.0 shoes: Adidas gore-tex

Rhein-loop

Monday Apr 18, 2011 #

Note
slept:8.0 (rest day)

Sunday Apr 17, 2011 #

12 PM

orienteering 1:18:55 [3] 6.3 km (12:32 / km) +360m 9:45 / km
slept:10.0 shoes: VJ Bolt

Took it easy - but still got very tired. Nice to be outside.

1 PM

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

Saturday Apr 16, 2011 #

Note
slept:11.0 (sick)

Friday Apr 15, 2011 #

Note
slept:7.0

Thursday Apr 14, 2011 #

Note
slept:6.0

Wednesday Apr 13, 2011 #

6 PM

orienteering 43:48 [4] *** 5.6 km (7:49 / km) +120m 7:04 / km
spiked:11/13c slept:8.0 shoes: VJ Integrator

Trainings-event Martinsflue. Run "only" course B but fast.
Did a good job:
- 20" to nr 2
- 20" to nr 8
- to 3, 9 and 13 I went straight, which I supposed to be slower.

7 PM

running warm up/down 35:00 [2] 3.0 km (11:40 / km) +150m 9:20 / km
shoes: Asics Enduro

From the train station to the competition and back.

Tuesday Apr 12, 2011 #

12 PM

running 42:00 7.0 km (6:00 / km)
slept:8.0 shoes: Adidas adistar

Kannenfeldpark. 4x1k in ~4:30

Sunday Apr 10, 2011 #

Event: Swiss Championship Middle, Erdmannlistein

7 AM

orienteering 1:00:00 [2]
slept:6.0

Setting and checking controls

3 PM

orienteering 1:00:00 [2]

Collecting controls

Saturday Apr 9, 2011 #

Event: Swiss Championship Sprint, Bremgarten

1 AM

orienteering 15:00 [2] 2.5 km (6:00 / km)
slept:9.0

Setting and checking controls

Thursday Apr 7, 2011 #

1 PM

running 44:00 [2] 6.5 km (6:46 / km)
slept:7.5 shoes: Adidas adistar

Rhein-loop

Wednesday Apr 6, 2011 #

9 AM

swimming 30:00 [2] 1.0 km (30:00 / km)
slept:9.5

Crawled 100m at the time. Not good, but I'm getting better ;-)

5 PM

orienteering 1:10:00 *** 6.6 km (10:36 / km) +160m 9:28 / km
spiked:21/28c shoes: VJ Integrator

Bussola-training (the same as the training for the national competence center tomorow). Interval-O: 5x10' fast (3-8 controls each part). Very nice forest and good course!

6 PM

running warm up/down 25:00 [2] 3.5 km (7:09 / km)
shoes: Asics Enduro

From the train station to the training and back.