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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 31 days ending May 31, 2010:

activity # timemileskm+m
  running13 11:08:15 62.45(10:42) 100.5(6:39) 1335
  hiking2 10:00:00 19.46(30:50) 31.31(19:10) 2500
  orienteering6 5:53:15 21.5(16:26) 34.6(10:13) 75043 /65c66%
  bike (road)1 4:00:00 49.71(12.4/h) 80.0(20.0/h)
  climbing3 2:20:00
  strength2 40:00
  bike (mountain)1 12:00 2.49(12.4/h) 4.0(20.0/h)
  Rope Skipping2 10:00
  Various1 5:00 0.06(1:20:28) 0.1(50:00)1 /1c100%
  Total22 34:28:30 155.66 250.51 458544 /66c66%
  [1-5]20 32:08:30
averages - sleep:7.9

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Monday May 31, 2010 #

9 AM

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

Close to the camping, we bouldered at the "Happy Boulders" from 9 till noon.
After that, we got ready for the driving to Palm Springs. Got too hot for climbing anyway.

Sunday May 30, 2010 #

10 AM

hiking 6:00:00 [1] 12.0 mi (30:00 / mi) +1500m 21:37 / mi

Jess and Max had planned a hike up to Bishop Pass, and because it was too hot for climbing during the day, we decided to join them for as long as we could without crampons and iceaxes. The snow was soft the whole way, so we ended up at the pass with them.

Saturday May 29, 2010 #

3 PM

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

Met up with Jess and Max in Bishop. After lunch we put up the tents and then went in a bit higher - and therefore cooler - area, the "Buttermilks" for some bouldering.

Friday May 28, 2010 #

Note

Because of the snow, the pass we wanted to drive was not yet open. So we were going for a bigger deteour and left Yosemite a day early.
~ 6 hours of driving

Thursday May 27, 2010 #

8 AM

running 1:03:00 intensity: (53:00 @2) + (10:00 @4) 9.0 km (7:00 / km)
slept:9.0 shoes: Asics Kayano

"short loop" before breakfast. After half an hour, we turned araount, because we thought, that we were still running in the same direction like in the beginning. So we did a longer training than planned. Afterwards, the GPS told us, that we had looped, so that we have been almost back at the hotel when we turned.
12 PM

hiking 4:00:00 [1] 12.0 km (20:00 / km) +1000m 14:07 / km

Yosemite Valley: hike to the upper yosemite falls and down again. (6-8 hours hike they tell). Some sun, some rain, some snow. Very impressive water fall, and beautiful hike. Because of the weather, and because the Tioga-pass is not yet open, which means a much longer drive to Bishop, we will leave Yosemite already tomorrow.
C • Geburri 3

Wednesday May 26, 2010 #

1 PM

running 2:05:00 [2] 16.0 km (7:49 / km) +400m 6:57 / km
slept:10.0 shoes: Asics Kayano

Yosemite National park. Outer loop at Mariposa Grove - amazing giant sequoia-trees. Then running back to the Wawona hotel. Awesome!
C • would love that too 3

Sunday May 23, 2010 #

10 AM

bike (road) (Tandem) 4:00:00 [1] 80.0 km (20.0 kph)
slept:9.0

With Mikee, Sonja and Rick from SF across the Golden Gate Bridge to Sausolito (breakfast @ Fred's Place) and then continuing to Tiburon. The Ferry looked crowded, so we decided to bike back as well. Fun!

Saturday May 22, 2010 #

Event: Grand Prix Bern
 

Friday May 21, 2010 #

1 PM

running 38:00 [3] 6.5 km (5:51 / km) +50m 5:38 / km
slept:7.0 shoes: Adidas adistar

Rhein-loop. The tough training on wednesday has not left any traces - my shape seems to improve finally.

Wednesday May 19, 2010 #

5 PM

running 40:00 [2] 6.0 km (6:40 / km) +80m 6:15 / km
slept:8.0 shoes: Adidas gore-tex

Jogging to the O-Training in "Büttikofen sud". Wanted to take a shortcut in the Düttisberg, but ended up in brambles.

orienteering 1:00:00 intensity: (30:00 @3) + (30:00 @4) *** 5.5 km (10:55 / km) +150m 9:36 / km
spiked:8/13c shoes: Adidas gore-tex

Hindelbank-Training. At the control, learned the next leg by heart and put the map away. Only looked at the map between controls, when I was lost:
6: 180 degrees wrong away from 5, and could not go where planned because it was too green - 2 moore glances.
8: was right, but could not remember a steep part on the map. So before going up 30 meters of altitude, looked at the map to be sure.
11: holding the right direction without the map is difficult - needed 2 map-looks to find the contol.
Actually surprising, how well it went - had expected to make a "relocation-training"
C • flissig! 1

running 35:00 [2] 5.5 km (6:22 / km) +80m 5:56 / km
shoes: Adidas gore-tex

And back home again. This time took a direct way.

Tuesday May 18, 2010 #

1 PM

running 40:00 intensity: (30:00 @2) + (10:00 @3) 6.5 km (6:09 / km) +50m 5:56 / km
slept:6.0 shoes: Adidas adistar

Lunch run in Basel. Wanted to go easy, but because I had to teach at 2pm, I had to increase the speed to return on time.
C • maybe you should always lea... 2

Monday May 17, 2010 #

9 PM

strength 20:00 [1]
slept:7.0

10' core, 10' feet and legs

Rope Skipping 5:00 [5]

Sunday May 16, 2010 #

10 AM

orienteering race 1:13:32 [4] *** 7.9 km (9:18 / km) +60m 8:58 / km
slept:7.0 shoes: VJ Integrator

les possessions - onnens. A bit green, but nice. Focused on technique:
Only leave a control if: route clear, direction away from control known, Checkpoints and Attackpoint set. How did it work?
- 1x route not planned (10>11)
- 2x Direction not checked (8>9 and 18>19)
- 1x no Attackpoint (21>22)
- 3x ok, but stopping at the control to plan (7>8, 12>13, 13>14)
- 18 x good

Mistakes:
- Nr. 8: too much to the left (15'')
- Nr. 9: wrong direction away from Nr. 8 (30'')
- Nr. 15: looked easy: along the "cutten wood-area" and then an Attackpoint very close to the control. Couldn't make out the border of the open area and ended up not knowing, were I was. Relocate ... (2')
- Nr. 19: wrong direction, and too many paths which I couldn't make out on the map (40'')
- Nr. 24: corrected to the left because of the green on the map (which was not there in the forest ...), and back to the right again (10'')
- Nr. 25: Straight, but ended up on the path nevertheless (10'')

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

Saturday May 15, 2010 #

3 PM

orienteering 45:53 [3] 4.5 km (10:12 / km) +50m 9:40 / km
slept:9.0 shoes: VJ Integrator

Middle-distance training from the Aargauer Kader. Unterwald, Herzogenbuchsee. my goal: running at middle speed, concentration high.
The speed was sometimes too "jogging-like", and my thoughts drifted away sometimes.
Very nice terrain, but tough running.

running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics Kayano

From the station Herzogenbuchsee to the meeting point and back (20'). To the start (5'). From the finish (5')

Thursday May 13, 2010 #

12 PM

orienteering race (relay) 1:09:05 [5] **** 6.5 km (10:38 / km) +250m 8:55 / km
spiked:13/24c slept:9.0 shoes: VJ Integrator

Bois du Devens. I run the start with a lot of fast guys, a few girls from the national junior team and some other slower people. So it was no surprise to come back 20' after the leading group. I made several smaller and one big mistake. In the very green forest, one could easily miss a control by only 2 meters. Nice, tricky forest.

running warm up/down 10:00 [2] 2.5 km (4:00 / km)
shoes: VJ Integrator

Wednesday May 12, 2010 #

6 PM

bike (mountain) warm up/down 12:00 [1] 4.0 km (20.0 kph)
slept:6.0

Swimming by bike to and from the training. Up to 3cm of water on the street.

orienteering 40:00 [3] *** 4.0 km (10:00 / km)
spiked:8/8c shoes: VJ Integrator

Nasty weather, but I knew that Fränä had organised a training, and so went to ask if she needed help. They already had decided to let the controls out for the night, but when I offered to pick them up, they were glad. Fränä drove us up, and together it was done fast.

Tuesday May 11, 2010 #

7 PM

running 1:05:00 intensity: (45:00 @3) + (20:00 @4) 11.0 km (5:55 / km) +250m 5:18 / km
shoes: Asics Kayano

Burgdorf - Hüntu - Büttikofen - Färnstu - Burgdorf. With Mikee, Trix and Chris. A bit fast for me

Monday May 10, 2010 #

6 PM

running 35:00 [1] 5.0 km (7:00 / km)
shoes: Asics Kayano

Recovery run, Home - Düttisberg - Gyrischachen - home

Saturday May 8, 2010 #

11 PM

Various (Dancing - Waltz) 5:00 intensity: (1:00 @1) + (1:00 @2) + (1:00 @3) + (1:00 @4) + (1:00 @5) ***** 0.1 km (50:00 / km)
ahr:200 spiked:1/1c

With Mikee ;-)
C • like that!! =) 2

Friday May 7, 2010 #

4 PM

running 1:07:15 intensity: (1:50 @2) + (52:38 @3) + (12:11 @4) + (36 @5) 11.5 km (5:51 / km) +125m 5:33 / km
shoes: Asics Kayano

Hüntu-loop with Mikee. 3x3' fast (mostly uphills).

Wednesday May 5, 2010 #

5 PM

running 1:30:00 [2] 11.0 km (8:11 / km) +300m 7:12 / km
slept:8.0 shoes: Asics Kayano

Burgdorf - Düttisberg - Büttikofen - Färnstu - Burgdorf.
Attackpoint is a great thing. If I had not seen, that Ali has gone out for a run this morning, I possibly would not have done my workout as planned in this disgusting weather ;-)
In the Düttisberg, there were a lot of small new paths - orienteerers had ploughed the forest last sunday ...
C • Weather 1

Tuesday May 4, 2010 #

8 PM

strength (core) 20:00 [1]
slept:7.0

Rope Skipping 5:00 [5]

After the last session I barely could't move anymore. Not the muscles but the circulation was the problem.

climbing (bouldering@home) 20:00 [0]

Sunday May 2, 2010 #

12 PM

orienteering race 1:04:45 [4] *** 6.2 km (10:27 / km) +240m 8:45 / km
spiked:14/20c slept:9.0 shoes: VJ Integrator

Hindelbanker OL, düttisberg. Start and finish were 7' jogging from our flat - great. The forest was very wet, and the steep parts slippery, but otherwise nice. Not as green as I had feared.
I did a lot of small mistakes. I think, I can run my usual speed, but because my shape is not as good as in previous years, it's harder to stay on the map. Two possibilities: run slower or train more. Starting a week ago, I try the 2nd option.
C • second option 3

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

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