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Training Log Archive: renni

In the 31 days ending Jul 31, 2008:

activity	#	time	miles		km		+m
hiking	3	15:30:00	37.9	(24:32)	61.0	(15:15)
orienteering	8	10:13:34	25.23		40.6		150
running	6	5:22:26	29.52		47.5		455
bike (mountain)	1	2:30:00	24.85	(9.9/h)	40.0	(16.0/h)
climbing	2	2:00:00
inline	3	1:58:35	21.75		35.0		50
swimming	1	10:00	1.24	(8:03)	2.0	(5:00)
Total	20	37:44:35	140.49		226.1		655
[1-5]	16	19:59:35

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Thursday Jul 31, 2008 #

running 1:02:00 [1] 7.5 km (8:16 / km) +70m 7:54 / km
ahr:124 max:150 shoes: Asics Kayano

Very easy lunch run with Michael S. and Arturo.

Wednesday Jul 30, 2008 #

inline 55:00 [2] 12.0 km (13.1 kph)
ahr:130 shoes: Skates salomon

Easy training to Aefligen and back. It was nice to do something again.

Tuesday Jul 29, 2008 #

Note

Home from the Holidays in Sweden. We came home over Linköping (Cecilia and Christian) and Stockholm. Four days without sports after 13 days of training.

Friday Jul 25, 2008 #

orienteering race 1:01:50 [4] ***** 5.4 km (11:27 / km)
ahr:159 max:183 shoes: VJ integrator old

Difficult terrain again on the last day. Went carfully, what resulted in a decent race. Started at the end around other "mispunchers" instead of in the chase start. Day 3 to 5 made me happy with this O-Ringen despite the two first days.

orienteering warm up/down 20:00 [1]
shoes: VJ integrator old

Thursday Jul 24, 2008 #

orienteering race 37:15 [5] *** 5.2 km (7:10 / km)
shoes: VJ integrator old

Day 4: Hundfjället. This race was just great. I couldnt have done more than 90 seconds better in the whole. The terrain was a bit "swiss-alpine-like". Not too difficult. Ranking: 16/~180 Woman 21

orienteering warm up/down 20:00 [1]
shoes: VJ integrator old

Wednesday Jul 23, 2008 #

orienteering race 43:16 [4] **** 5.2 km (8:19 / km)
ahr:167 max:186 shoes: VJ integrator old

3rd day of O-Ringen (Närfjället). Good race. Went carefully - did about the same time mistakes as on day 2, but this time the mistakes were so stupid, that I was a bit angry with myself nevertheless.

orienteering warm up/down 30:00 [1]
shoes: VJ integrator old

Tuesday Jul 22, 2008 #

orienteering race 41:26 [4] **** 3.5 km (11:50 / km)
shoes: VJ integrator old

Was satisfied with my race (carefully, but no big mistakes) - untill I got the information that I had a wrong control. Map: Berga by, södra.
It was in the (quite easy) finish. End of the fence to the left - the control came - 164 thats right (had checked half a minute before, that I needed 165). I didn't know the object - punched a clearing instead of a stone. Original problem: the fence went further after a gap which I thought was the end...

orienteering warm up/down 30:00 [1]

Monday Jul 21, 2008 #

Event: Oringen 2008

orienteering race 1:13:47 [4] ***** 5.3 km (13:55 / km)
ahr:161 max:183 shoes: VJ integrator old

First day of O-Ringen - map: Berga by, norra. Made more than 15 minutes mistakes on the first 3 controls. The following controls went fairly well, but there were only 3 (+ last one) left ... Was quite angry with myself. Couldn't adapt my feeling from 10000 scale to 15000.

orienteering warm up/down 30:00 [1]

Sunday Jul 20, 2008 #

orienteering 1:30:00 [1] 5.0 km (18:00 / km)
shoes: VJ integrator old

Training on an other "fjäll-map". Shadowed Rahela.

Saturday Jul 19, 2008 #

orienteering 1:00:00 [3] 4.5 km (13:20 / km) +150m 11:26 / km
ahr:143 max:166 shoes: VJ integrator old

O-Ringen Training in Myrflodammen. Nice terrain which went up to the fjell.
Found the controls quite good.

Friday Jul 18, 2008 #

bike (mountain) 2:30:00 [3] 40.0 km (16.0 kph)

Bike Tour from Flötningen with Mike, Christian and Niklas. From the map we saw a part, where both paths in Sweden and in Norway came close to the border - there we changed contries ;-) On the way back, we got soaked in the last 15 minutes.

Thursday Jul 17, 2008 #

running 55:50 [3] 8.0 km (6:59 / km)
ahr:144 max:172 shoes: Adidas adistar

Jogging with Mike and Christian from Flötningen and back. Nice path.
2x 5' fast running

Wednesday Jul 16, 2008 #

hiking 4:30:00 [0] 18.0 km (15:00 / km)

Hike day 3

Tuesday Jul 15, 2008 #

hiking 4:30:00 [0] 18.0 km (15:00 / km)

Hike in the fjälls

Monday Jul 14, 2008 #

hiking 6:30:00 [0] 25.0 km (15:36 / km)

Hike in the fjälls (day 1) with Mike, Christian and Cecilia

Sunday Jul 13, 2008 #

orienteering 1:01:00 [2] ***** 4.0 km (15:15 / km)
shoes: VJ integrator old

Training close to Idre with Mike, Christian und Cecilia. Tough terrain - because there were not anywhere controls out, I'm not shure for two controls, if I was at the right place.

orienteering warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: VJ integrator old

Thursday Jul 10, 2008 #

climbing (gym) 1:00:00 [0]

Niederwangen with Röfe. There were a couple of new 6a which felt more difficult than that. So, after the warm up, my muscles were already sore...
5b, 5b, 5b, 6a, 6a, (6b), (6b+), 5c

Tuesday Jul 8, 2008 #

running 53:00 [2] 7.5 km (7:04 / km) +50m 6:50 / km
shoes: Asics Kayano

Lunch run with Michael S.

Saturday Jul 5, 2008 #

Event: R'ADYS Biennathlon

inline warm up/down 5:00 [0]
shoes: Skates salomon

There were so many people at the Biennathlon, that we could hardly find a place to warm up with the blades. Tried to drive some curves to feel more confident.

inline race 33:35 [5] 15.0 km (26.8 kph) +50m
shoes: Skates salomon

Mike came back from the bike loop earlier than expected. I drove faster than ever with the inlines - felt great. But with the result that my legs were trembling in the finish.

C • Good job 2

running race 1:10:36 [4] 12.5 km (5:39 / km) +185m 5:16 / km
shoes: Asics Kayano

Didn't have much of a break - Mike was very fast in the swimming part
(his time is almost increadible, but he swam around two buoys like everyone else - perhaps there was something wrong with the time: Mike ~3 minutes slower in the water, me ~3 minutes faster in running perhaps?).
Went carefully, because I still felt very shaky from the inlining. Tried to go fast without fighting. After half of the distance - on the highest point - could increase the speed a bit like planned. For the last 3 k had to fight with a stitch. It was a great feeling to run into the finish with Mike and all the people around cheering.
We are very happy with our result (11th out of 80 classified couples).

Friday Jul 4, 2008 #

Note

Have done a bit much the last two days. But nothing today and start tomorrow to the Biennathlon (inline) not before the evening, so I hope to get enough rest. My foot is not perfect, but ok.

Thursday Jul 3, 2008 #

running 40:00 [1] 6.0 km (6:40 / km) +50m 6:24 / km
shoes: Asics Kayano

Easy lunch run with Michael S. Only the short loop, because I didn't want to get tired.

climbing (gym) 1:00:00 [0]

With Rolf in Niederwangen: 5a, 5b, 5b+, 6a, 6b+ "rotpunkt" on the 3d or 4th try, finally!, (6b+), (6b+), 5b+ twice up and down

Wednesday Jul 2, 2008 #

swimming 10:00 [0] 2.0 km (5:00 / km)

Swimming in the Aare at the Marzili. In the afternoon it was too hot for me to do a training, so I postponed this to the evening.

inline 25:00 [4] 8.0 km (19.2 kph)
ahr:145 max:169 shoes: Skates salomon

Last real training before the Biennathlon. I tried to push a bit. Got faster on the blades, even with not too many trainings since Mai. But from zero to not many makes a difference.

running 35:00 [4] 6.0 km (5:50 / km) +100m 5:23 / km
ahr:160 max:171 shoes: Adidas adistar

After a 20 minutes break, started the running part. The first 10 minutes it was quite hard to do such a different movement, after that, it was ok. Felt fit, but as I was pushing quite a bit, I don't understand the relatively low heart rate.
I can still feel my ankle, but pain doesn't seem to correlate to activity. Nevertheless better not too much running next week in order to be ready for Sweden.

running 6:00 [1]
shoes: Adidas adistar

easy jogging to cool down.

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