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Training Log Archive: renni

In the 31 days ending Aug 31, 2009:

activity # timemileskm+m
  orienteering9 8:52:12 26.35(20:12) 42.4(12:33) 122039 /53c73%
  hiking4 5:45:00 8.08 13.0 1130
  inline7 5:22:36 67.11(12.5/h) 108.0(20.1/h) 150
  running7 4:21:19 22.68 36.5 700
  bike (mountain)3 1:30:00 6.21 10.0
  swimming2 20:00 1.74(11:30) 2.8(7:09)
  Total17 26:11:07 132.17 212.7 320039 /53c73%
  [1-5]17 25:41:07

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Sunday Aug 30, 2009 #

Event: 5. Nationaler OL (ZG)
 

Saturday Aug 29, 2009 #

Event: S2 Challenge
 

Note

S-2-Challenge with Mikee.
It's a multi-sports even, which we did as a couple:
1) Swimming, 350m (Mikee, 6:59, 38/81)
2) Inline, 22k (me, 57:36, 59/81)
3) Road bike, 75k, 1150m climb (Mikee, 2:32:39, 29/81)
4) Running, 18k, 420m climb (me, 1:46:19, 42/81)
5) MTB, 41k, 1150m climb (Mikee, 2:09:53, 12/81)
Over all we got 25th and are very happy with the result.
Total time: 7:33:18

inline race 57:36 [4] 22.0 km (22.9 kph)
shoes: Inlines rollerblade

I tried to blade as fast as possible with not being completely knocked out after the inline part. The speed was ok, but I'm not technically skilled and missed the trains passing me - even if they weren't so fast. Driving in the slip stream is much easier, but you have to come there...
So with better techniques and taking trains, I probably would drive the distance much easier in the same time.

running race 1:46:19 [4] 18.0 km (5:54 / km) +400m 5:19 / km
shoes: Asics Kayano

Mikee was fast at the road bike part, and so I started earlier than thought. I had done a good warm up, because my back hurted after the inline part, and after that had a good start. First 5k mostly downhill and flat.
In the uphill, many people overtook me, but I run my speed, and didn't push too hard. That was a good thing, because at the 2nd half (ups and downs again and again), I still could hold a good speed and was really happy whith my result, after I got on to Mikee.
He was very fast on the bike and could overtake several teams!

Thursday Aug 27, 2009 #

inline 55:00 [2] 18.0 km (19.6 kph)
shoes: Inlines rollerblade

Burgdorf - Kirchberg - Aefligen and back
C • Viel Glück! 2

Wednesday Aug 26, 2009 #

Event: Hindelbanker Abendlauf
 

orienteering race 56:17 [4] *** 6.8 km (8:17 / km) +50m 7:59 / km
spiked:20/23c shoes: VJ integrator

Hindelbanker evening O. Had a good race with only a few "wobbles". In the end I had to slow down, because the apple juce before the race wasn't a good thing...

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

Tuesday Aug 25, 2009 #

inline 20:00 [1] 6.0 km (18.0 kph)
shoes: Inlines rollerblade

Bought new skates, because I'm not comfortable in the old ones. Especially when I do many inline-trainings, like I do at the moment. And my bearing is quite bad. The old ones are not generally bad, but the new ones are much better for me.

Monday Aug 24, 2009 #

inline 30:00 [1] 10.0 km (20.0 kph)
shoes: Skates salomon

Technical training - tried to keep my balance rolling on one shoe for as long as possible

Sunday Aug 23, 2009 #

Event: 39th Urseller O
 

orienteering race 1:13:09 [4] **** 6.5 km (11:15 / km) +260m 9:23 / km
spiked:9/16c shoes: VJ integrator

Urseller OL @ Topwald. This is a nice forest, where the Swiss Champs had taken place two years ago. Made some small mistakes (around half a minute each) to 1, 8, 9, 11, 13 and 15. And probably a minute to 2. Had a lot of fun running through the woods (no thorns, only few green parts.

running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: VJ integrator

To the start and back

Wednesday Aug 19, 2009 #

Event: Hindelbanker Abendlauf
 

inline 1:30:00 [3] 27.0 km (18.0 kph) +150m
shoes: Skates salomon

Burgdorf - Wankdorf - marzili

swimming (River) 10:00 [1] 2.5 km (4:00 / km)

In the Aare from eichholz-camping to marzili

Monday Aug 17, 2009 #

inline 25:00 [4] 10.0 km (24.0 kph)
shoes: Skates salomon

Kirchberg and back. Today, when the pavement wasn't in the sun anymore, the wheels rolled much better!

Sunday Aug 16, 2009 #

inline 45:00 [3] 15.0 km (20.0 kph)
shoes: Skates salomon

Changed between fast and easy. 2:30 per k is quite hard for me - I'm not sure if I can do this at the S2-Challenge (22 km would be 55 minutes). If I come back within an hour, I'll be happy!

running 30:00 [3] 5.0 km (6:00 / km) +100m 5:27 / km
shoes: Asics Kayano

After the inline-part, it felt quite hard to run at 6:00/km. After a little while, I could do 5:30 not easy, but ok. The S2-Challenge running will be 18km and 400m climb. I think, 2 hours is a good goal.

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

Saturday Aug 15, 2009 #

Note

Still feel tired - Dont think this is from the Swiss O Week anymore, but what else?

Wednesday Aug 12, 2009 #

Event: Hindelbanker Abendlauf
 

orienteering 1:03:00 [1] *** 4.0 km (15:45 / km) +100m 14:00 / km
shoes: Adidas adistar

Hindelbanker evening O with Philipp. Philipp is my 13 year old godson who's done a orienteering week this spring. We did the short, difficult course. He managed quite well, and I only had to give the compas direction, because he didn't like my thumb-compas (not like he'd learnd it). He liked it, but at the moment, its more an adventure than sports for him - so doesn't want to do it regularly.

Sunday Aug 9, 2009 #

Note
(rest day)

Won't do much the whole next week. I'm completely tired.

Saturday Aug 8, 2009 #

orienteering race 58:30 [3] ***** 2.4 km (24:22 / km) +180m 17:44 / km
shoes: VJ integrator

Swiss O Week day 6 - Gibel again.
This was not planned like that, but the road to Lidernen was closed till yesterday, and new showers were forecasted. So the organizers made a huge effort organizing an alternative.
I made even more mistakes than yesterday.

bike (mountain) 30:00 [1]
shoes: bmc

Instead of walking, we took the bike

running warm up/down 15:00 [1] 1.0 km (15:00 / km) +50m 12:00 / km
shoes: VJ integrator

To the start

Friday Aug 7, 2009 #

orienteering race 53:30 [3] ***** 2.5 km (21:24 / km) +140m 16:43 / km
spiked:10/14c shoes: VJ integrator

Swiss O Week day 5
Gibel
This terrain is very tricky with detailed features and much vegetation, so you can see only a few meters. The runability is bad. Made huge mistakes - the worst result for me so far.

bike (mountain) 30:00 [1]
shoes: bmc

Stoos - Schlattli - course center. Count only the uphill part.

running warm up/down 20:00 [1] 1.5 km (13:20 / km) +150m 8:53 / km
shoes: VJ integrator

To the start

Thursday Aug 6, 2009 #

orienteering race 1:16:57 [4] *** 7.6 km (10:08 / km) +90m 9:34 / km
shoes: VJ integrator

Swiss O Week
day 4: Chinzigpass
made two big mistakes to 1 and 14. Had a good race besides that. 11 place is the best so far.

hiking 30:00 [1] 2.0 km (15:00 / km) +180m 10:21 / km
shoes: VJ integrator

Up to the start

bike (mountain) 30:00 [0] 10.0 km (20.0 kph)
shoes: bmc

From Stoos to Muotathal and then to Schlattli

swimming 10:00 [1] 0.3 km (33:20 / km)

Easy!

Wednesday Aug 5, 2009 #

hiking 1:30:00 [1]

Swiss O Week
Rest day
we took the chairlift up to the Klingenstock. Then hiked over to the Fronalpstock and took the chairlift down to the Stoos again.

Tuesday Aug 4, 2009 #

orienteering race 1:02:05 [4] 5.2 km (11:56 / km) +150m 10:26 / km
shoes: VJ integrator

Swiss O Week - day 3
Glattalp
very interesting race in partly quite tricky Karst-aereas. Had a good race with still 6 minutes mistake in total.

hiking warm up/down 3:00:00 [1] 9.0 km (20:00 / km) +700m 14:24 / km

Long and steep hike up to the Glattalp and down again.

Monday Aug 3, 2009 #

orienteering race 1:08:43 [4] 5.1 km (13:28 / km) +180m 11:27 / km
shoes: VJ integrator

Swiss O week - day 2
Schwyalppass.
Had quite a good race, but the (many and steep) downhill parts were completely muddy - the name of the map - "pig's alp" tells it: the best pig wins ;-)
after the finish the bad news: I had left out one control - now I already k ow which is my not counting result.

hiking warm up/down 45:00 [2] 2.0 km (22:30 / km) +250m 13:51 / km
shoes: VJ integrator

Up to the start

Sunday Aug 2, 2009 #

Event: Swiss O Week!
 

orienteering race (Sprint) 20:01 [5] *** 2.3 km (8:42 / km) +70m 7:33 / km

Swiss O Week - day 1
Sprint in Schwyz. Had a good race with only a few small mistakes. The village was trickier than I'd thought before.

running warm up/down 15:00 [1]

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