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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 30 days ending Jun 30, 2012:

activity # timemileskm+m
  inline5 5:21:46 54.78(10.2/h) 88.16(16.4/h) 145
  orienteering7 5:16:27 16.76 26.98 54318 /29c62%
  swimming4 2:00:00 2.86(41:59) 4.6(26:05)
  running6 2:00:00 8.7 14.0 50
  bike (mountain)1 1:35:00 15.53(9.8/h) 25.0(15.8/h)
  bike (road)1 1:00:00 15.53(15.5/h) 25.0(25.0/h) 300
  Various1 20:00
  Rope Skipping1 10:00
  Total21 17:43:13 114.17 183.74 103818 /29c62%
  [1-5]21 17:36:40
averages - sleep:8.5

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Friday Jun 29, 2012 #

10 AM

Rope Skipping (Swamp-jumps) 10:00 [5]
slept:8.0

6x1'
HR: 120, 130, 140, 160, 170, 176
5' after: 80

Various (Streching) 20:00 [1]

Thursday Jun 28, 2012 #

8 PM

inline 30:00 [2] 12.0 km (24.0 kph)
shoes: Inlines rollerblade

Wednesday Jun 27, 2012 #

10 AM

swimming 30:00 [2] 1.0 km (30:00 / km)
slept:8.0

Sunday Jun 24, 2012 #

Event: 6. Nationaler, St. Gallen
 
10 AM

orienteering race 15:04 [5] *** 2.6 km (5:48 / km) +24m 5:32 / km
spiked:10/16c slept:8.0 shoes: Asics Enduro

National sprint race St. Gallen
7/19, winning time (Regula Bernhard): 12:49
good race, only very small mistakes
Nr. 2: 5" (took the longer route with stairs)
Nr. 5: 10" (wrong route)
Nr. 7: 5" (wanted to pass between a house and a parked car - too narrow)
Nr. 9: 5" (slower route)
Nr. 14: 5" (slower route)
Nr. 15: 10" (took the more difficult route and got confused)

running warm up/down 20:00 [2]

Saturday Jun 23, 2012 #

Event: 5. Nationaler, Appenzell-Kau
 
1 PM

orienteering race 38:41 [4] *** 3.62 km (10:42 / km) +193m 8:27 / km
spiked:8/13c slept:7.0 shoes: VJ Bold 2012

National Race Kau-Sollegg (Appenzell)
very steep - tough
5/16 D35
Winningtime (Regula Bernhard): 33:38
Lost 3x30" and 2x20" - even without those would have been 5th
2 PM

running warm up/down 15:00 [2]

Monday Jun 18, 2012 #

Note
slept:9.0 (rest day)

After an almost sleepless night @ jukola (speaker, people, not flat in tent, ...) I'm very tired now. Had planned to train properly till next sunday, but rest is more important now. Training a week more or less will not make a big difference @ gigathlon. Our goal is only to have fun and finish anyways.

Sunday Jun 17, 2012 #

Note
slept:3.0

Saturday Jun 16, 2012 #

Event: Jukola 2012
 
1 PM

orienteering 49:07 intensity: (1:04 @3) + (10:27 @4) + (37:36 @5) 6.34 km (7:45 / km) +131m 7:01 / km
ahr:165 max:184 slept:9.0 shoes: VJ Bolt

Venla-relay. 2nd leg. This was probabely my performance of the year! Very happy! Did a few small mistakes, but 30"-mistakes in this terrain is nothing for me. Always had a concept, knew exactely what to do and overtook a lot of people at forkings. 166/12xx on my leg. The others did good jobs as well - ended up 186/12xx - none of us had expected such a good ranking.
Only bad thing we did: forgot the team-picture ;-(
C • Herzliche Gratulation! 3

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

Friday Jun 15, 2012 #

11 AM

inline 40:00 [1] 10.0 km (15.0 kph)
shoes: Inlines rollerblade

swimming 15:00 [2] 0.6 km (25:00 / km)

Thursday Jun 14, 2012 #

11 AM

orienteering 50:00 [1]
slept:10.0

Wednesday Jun 13, 2012 #

Note
slept:10.0 (rest day)

Tuesday Jun 12, 2012 #

12 PM

bike (mountain) 1:35:00 intensity: (1:00:00 @2) + (35:00 @4) 25.0 km (15.8 kph)
slept:10.0

Mikee, Pesche and me rented a bike. Not the best bikes but beautiful landscape. More than worth it!

Monday Jun 11, 2012 #

3 PM

inline 56:46 [3] 12.16 km (12.9 kph) +145m
slept:9.0 shoes: Inlines rollerblade

Sunday Jun 10, 2012 #

9 AM

orienteering race 1:00:46 intensity: (37 @0) + (55 @1) + (7:33 @2) + (28:23 @3) + (21:11 @4) + (2:07 @5) 6.29 km (9:40 / km) +97m 8:58 / km
ahr:159 max:181 slept:8.0 shoes: VJ Bolt

Suntogames day 2. Felt more confident and could run faster. Did perhaps 5' mistake in total -> satisfied.
Total of both days: 8/13 with 6 and 7 very close.
Run woman short because of my injury - a bit sad to not spend more time in this forest but good for my health. With a lot of streching I can feel it, but it does not hurt or get worse.
10 AM

running warm up/down 25:00 [2] 4.5 km (5:33 / km)
shoes: VJ Bolt

3 PM

swimming 45:00 [2] 1.8 km (25:00 / km)
shoes: Neoprene

With mikee in a lake close to where we live. A bit cold for hands and feet - 15 degrees??

Saturday Jun 9, 2012 #

Event: Suunto Games
 
11 AM

orienteering race 38:00 [3] 3.2 km (11:52 / km)
slept:8.0 shoes: VJ Bolt

Suuntogames day1. Middle distance. Beautiful terrain - had to run slowly to read the map carefully, because we're not used to such terrain. But did a good job technically with a lot of wobbles but no big mistakes. Don't know how Finns can run this in 27'.

running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: VJ Bolt

2 PM

inline 2:00:00 intensity: (30:00 @1) + (1:30:00 @3) 29.0 km (14.5 kph)
shoes: Inlines rollerblade

Home from the O-event, all on bikepath'. A lot of short uphills and downhills, almost no flat parts.

Friday Jun 8, 2012 #

5 PM

orienteering 1:04:49 intensity: (5:56 @0) + (15:16 @1) + (29:58 @2) + (13:11 @3) + (28 @4) 4.93 km (13:09 / km) +98m 11:57 / km
ahr:133 max:166 slept:7.0 shoes: VJ Bolt

Did an O-Training after we arrived in Finland. First shadowed Sandra, then did a few controls on my own. Quite green and felt insecure.

Wednesday Jun 6, 2012 #

7 PM

swimming 30:00 [2] 1.2 km (25:00 / km)
slept:10.0

Monday Jun 4, 2012 #

Note
slept:9.0

I'm doing less & less training, sleep a lot and I'm getting more & more tired. Perhaps it was too much lately with stress at work, commute and lots of training - all thoughts around Gigathlon.
It's time to do NOTHING and hope it gets better

Note

But I finally take the injured-flag out

Sunday Jun 3, 2012 #

11 AM

running 30:00 [2] 4.5 km (6:40 / km) +50m 6:19 / km
slept:10.0 shoes: Asics schwarz

Saturday Jun 2, 2012 #

8 PM

bike (road) (Road) 1:00:00 [2] 25.0 km (25.0 kph) +300m
slept:9.0 shoes: carborazor

Friday Jun 1, 2012 #

7 PM

inline 1:15:00 [2] 25.0 km (20.0 kph)
slept:9.0 shoes: Inlines rollerblade

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