Training Log Archive: renniIn the 31 days ending Oct 31, 2011:
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Monday Oct 31, 2011 #
orienteering race 1:25:33 *** 9.87 km (8:40 / km) +301m 7:31 / km
ahr:166 max:186 spiked:15/19c slept:9.0 shoes: VJ Bolt
Started with an easy pace which I could hold the whole course (it didn't stay easy though).
Liked the first part. The loop in the end was the same prickly terrain as yesterday. Was completely exhausted after the race.
Mistakes to 8 (2'), 9 (detour 1'), 13 (1'), 15 (2' route and pinning in the thorns)
D21E, 17/26
Sunday Oct 30, 2011 #
orienteering race (relay) 51:44 *** 5.12 km (10:07 / km) +142m 8:53 / km
ahr:168 max:179 spiked:7/11c slept:7.0 shoes: VJ Bolt
Our team (CO vertical): Andi, Dani, Michi, Irene, Seline, Katja, Annika.
The guys did a great job and came in as 6th, 3rd, 4th respectively. I lost a few places and came in as 7th or 8th. With 4 woman out of 7 we still got 10th in the end - with Seline and a world champ in the team. Were not classified, because Annika had to punch one control on the map, and we didn't insist on being classified.
It was a very nice terrain from the scenic point of view. The orienteering part was not so nice - long detours on paths were better and less hurting than going stright.
My race: lost about 4' to 2, 30" to 4 and as much to 5. Then 1' to 9 - not very good. (36/90 on my leg)
running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Bolt
Saturday Oct 29, 2011 #
orienteering race 31:00 *** 4.0 km (7:45 / km)
spiked:10/15c slept:8.0 shoes: Asics Enduro
It was a nice mix of rocky park and some tricky house-corners.
course: 20:57, D35, 6/34
warm up: 10:00
made one bigger mistake running away from 5 and smaller ones to 2, 3, 12 and 15.
orienteering race 31:00 *** 4.0 km (7:45 / km)
spiked:12/17c shoes: Asics Enduro
Small mistakes to 3, 7, 8, 9 and 12
sprint: 21:56, D35, 2/22
Wednesday Oct 26, 2011 #
swimming 40:00 1.2 km (33:20 / km)
slept:9.0
- 500m breast stroke 25m / crawl 25m -> could do the crawl a bit faster after the breast-stroke "rests"
- 4x50m crawl (full speed)
Sunday Oct 23, 2011 #
bike (bike o) race 1:18:18 13.65 km (10.5 kph) +404m
ahr:162 max:180 slept:9.0 shoes: bmc
Today I pushed and enjoyed the race very much! Had a good flow and could even catch one of the other woman. This was really fun!
Saturday Oct 22, 2011 #
bike (bike o) race 2:23:07 22.09 km (9.3 kph) +822m
ahr:154 max:177 slept:9.0 shoes: bmc
Wednesday Oct 19, 2011 #
swimming 28:00 [2] 1.0 km (28:00 / km)
slept:8.0
Next goal: bring it down to 25'
climbing (Bouldering) 30:00 [1]
Tuesday Oct 18, 2011 #
strength (Core) 20:00 [1]
slept:7.0
climbing (Bouldering) 5:00 [1]
Rope Skipping 5:00 [4]
Monday Oct 17, 2011 #
climbing 1:00:00 [1]
slept:9.0
5a+, 5b+, 6a, 5c,
(6b) 2 tries, (6b), (6a+)
boulderung: in the end I had managed 4 "yellow" ones
Sunday Oct 16, 2011 #
bike (mountain) 4:36:04 53.47 km (11.6 kph) +1299m
ahr:136 max:158 slept:8.0 shoes: bmc
Lamboing - Nots - Chasseral
Great view to the alps and down to the fog-sea.
from there down the ridge-path to Zentralplatz - great downhill where I had to get off the bike sometimes, but never for long.
Because the orienteerers mostly had finished, and I had enough and the fog was in again, I followed the road to Orvin, Evillard and Biel.
Saturday Oct 15, 2011 #
climbing 1:00:00 [1]
slept:9.0
Nice and sunny - no routes below 6a+ though, but that made us getting tired before it was getting dark.
- Memory, 6b (2 rests)
- Otello, 6a+ (had to find out how to do one part)
- Otello, 6a+ (redpoint at 2nd try)
- Billabong, 6a+ (one tough part -> rest)
- Backgammon, 6a+ (here as well one difficult part)
- Backgammon, 6a+ (tried to do a 2nd redpoint, but couldn't hold the best handholds anymore)
Thursday Oct 13, 2011 #
Note
slept:7.0
bike (mountain) 1:50:44 24.35 km (13.2 kph) +521m
ahr:133 max:167 shoes: bmc
With head-lamp, nice single-trails
Wednesday Oct 12, 2011 #
swimming 35:00 [2] 1.25 km (28:00 / km)
1.15k crawl - 6x25m of it fast
Tuesday Oct 11, 2011 #
Note
climbing 1:00:00 [1]
slept:7.0
5a+, 5c+*, 5c+*, 5c+*, (6b) fell 2m from the finish, 6a+*, 6a+*, (6b), 6a*, 6a*
Sunday Oct 9, 2011 #
running 30:00 [2] 4.0 km (7:30 / km)
slept:8.0 (injured) shoes: VJ Bolt
Searched the first control for 9! minutes! had to relocate 4 times till I got it
(9:46 instead of 46").
Made a restart at one, and sprained my ankle (the other one), just before number three.
That is definitely not my day!
Friday Oct 7, 2011 #
orienteering race (Night-o) 1:01:39 [4] *** 6.1 km (10:06 / km) +120m 9:12 / km
slept:8.0 shoes: VJ Bolt
running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: VJ Bolt
Thursday Oct 6, 2011 #
Note
Wednesday Oct 5, 2011 #
swimming 30:00 [2] 1.0 km (30:00 / km)
slept:9.0
Note
Tuesday Oct 4, 2011 #
running 44:46 6.84 km (6:33 / km) +210m 5:41 / km
ahr:145 max:173 slept:8.0 shoes: Asics Enduro
Monday Oct 3, 2011 #
climbing (Bouldering) 25:00 [1]
slept:7.0
strength (Core) 20:00 [1]
Rope Skipping 5:00 [5]
100
100
10x30 (~20" jumping, 20" break)
Sunday Oct 2, 2011 #
orienteering 28:39 *** 3.1 km (9:15 / km) +110m 7:51 / km
ahr:168 max:185 shoes: VJ Bolt
running warm up/down 20:00 [2] 2.0 km (10:00 / km) +100m 8:00 / km
shoes: VJ Bolt
Saturday Oct 1, 2011 #
running warm up/down 10:00 [2] 1.0 km (10:00 / km) +50m 8:00 / km
shoes: VJ Bolt
orienteering race 1:04:10 **** 5.8 km (11:04 / km) +135m 9:55 / km
ahr:172 max:183 slept:9.0 shoes: VJ Bolt
Made a 5'-180°-mistake ... too bad. Otherwise not very good, but ok