Training Log Archive: renniIn the 31 days ending Aug 31, 2014:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||
Sunday Aug 31, 2014 #
running 1:36:57 [3] 11.57 km (8:23 / km) +518m 6:51 / km
shoes: Asics Kayano
After more than one and a half hours I quit and walked home the final climb.
Very nice again - we even saw the sun despite of the fog - but the planned 60 minutes would have done.
Saturday Aug 30, 2014 #
running 59:18 7.62 km (7:47 / km) +406m 6:09 / km
ahr:153 max:171 shoes: Asics Kayano
From there we did a long run, but I started with a shorter loop than the others (Tinu, Gile, Trix, Sabe, Stefan and Max).
- Tinus house to the gondola
- took the gondola up to Mägisalp
- from there up in direction of Planplatte and then further to Käserstatt.
There I had some lunch and waited for the others. Chris run up with the Chariot and the two girls. Went to the playground with them.
running 1:11:44 8.74 km (8:12 / km) +261m 7:08 / km
ahr:153 max:180 shoes: Asics Kayano
Käserstatt - Gibel - down to Tinus house.
Everyone did the last part though, but they did not catch me ;-)
It was a very nice long run and for me it was perfect to go my own speed.
Thursday Aug 28, 2014 #
orienteering race 1:19:43 9.27 km (8:36 / km) +242m 7:37 / km
ahr:167 max:178 shoes: VJ Bold 2013
Very nice forest and I had a good race. At some parts it was similar to Stauffen with deep blueberry-bushes at others it was very good runable.
Needed longer than I had thought for 7.9k + 60m and got tired after an hour ...
running warm up/down 15:00 [2] 2.2 km (6:49 / km)
shoes: VJ Bold 2013
Wednesday Aug 27, 2014 #
bike (mountain) 1:30:00 [1] 25.0 km (16.7 kph) +300m
shoes: bmc
Helped Fränä to set controls for the Hindelbank-Bike-O-Training. Driving time is estimated, was out for 2 hours.
Sunday Aug 24, 2014 #
orienteering race 1:26:59 7.31 km (11:54 / km) +291m 9:55 / km
ahr:156 max:172 shoes: VJ Bold 2013
D35 (13/25)
Did one huge mistake (10') to 8 with several wrong interpretations till I could relocate correctly. It happend because the terrain (and map) changed and I did not take enough time to match map and terrain. Furthermore did not check the compass and had not really planned the route. Means I did wrong almost everything you can do wrong.
Afterwards I went very careful and was very slow because I was not able to generalise / see easy routes. Other than 8 I did several more smaller mistakes, but would have been satisfied with the run with only those.
Still: the terrain was beautyful, varying and challenging. Just great and I enjoyed it from beginning to end. I'm really happy that we had finish 2 - even if it meant that the times were a bit longer than in the WO.
hiking warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: VJ Bold 2013
Saturday Aug 23, 2014 #
climbing 1:00:00 [1]
Wanted to do the Betlispfeiler. Arriving there (same Parking as Galerie) we saw that it was not allowed to climb there anymore (danger of falling rocks).
The weather was unsecure anyways and so we enjoyed two very nice routes at the Galerie.
Zigerchrapfen 6a+
Scary 6a+
Scary again: redpoint
Friday Aug 22, 2014 #
running 31:14 [2] 4.75 km (6:34 / km) +161m 5:37 / km
shoes: ON
Wednesday Aug 20, 2014 #
bike (road) (road) 27:52 10.64 km (22.9 kph) +30m
ahr:124 max:136 shoes: carborazor
orienteering race 22:04 3.83 km (5:46 / km) +8m 5:42 / km
ahr:162 max:173 shoes: Asics Kayano
Sprint in Fraubrunnen.
It was a very good and tricky course. Did not go full speed but fast enough that it was difficult.
With only some small mistakes of ~5" each and slower routes to 9 and 16 this was a decent run.
running warm up/down 5:00 0.81 km (6:08 / km)
ahr:130 max:142 shoes: Asics Kayano
bike (road) (road) 22:12 [2] 8.11 km (21.9 kph) +49m
shoes: carborazor
Tuesday Aug 19, 2014 #
climbing 1:00:00 [1]
5b, 5c
5c, 6a
6b
((6b))
6a
((6c))
(6b)
6a
Sunday Aug 17, 2014 #
orienteering race 52:34 [4] 4.6 km (11:26 / km) +80m 10:31 / km
shoes: VJ Bold 2014
with Marina & Sandra
Did the start leg (4/32).
We all did some mistakes, but almost everybody did, and we are very happy with the final result.
Already at the starting point - after 200m - I had the feeling to be behind, but we three had told each other that we wanted to do our own controlled races and I reminded myself to do so.
I had the easiest first control and no problems to nr. 2. To 3 which was the 1st unforked control, I did a 1' mistake and when I got it, I found myself in a train in which I saw the best runners of our category.
It was very tough in these deep blueberry bushes and I lost time compared to the runners in front of me continuously. Also did two more mistakes to 5 and 7.
Therefore when I left nr 7 I did not see anyone of my category anymore. From there I did a clean and lonely race while some of my concurents in front of me must have searched and finished behind me.
Marina then searched her - more difficult - nr 1 for quite some time before she did a good race with the best time on her leg and came back 1st together with the girl from OLV Luzern. Like all three of us Sandra had a good but not very good run and came back 1' behind the leaders as 2nd which is a very good result for the three of us. Great!
running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Bold 2014
Saturday Aug 16, 2014 #
running 29:35 [2] 4.66 km (6:21 / km)
shoes: ON
Sunday Aug 10, 2014 #
orienteering race 1:06:49 6.98 km (9:34 / km) +259m 8:04 / km
ahr:163 max:177 shoes: VJ Bold 2014
DAL (8/12)
(11/12 in the 3-days-ranking)
Chasing start. The runners before me went out several minutes before me, but 2 runners came together ~90" seconds after me.
Today there were not so good path' through the green (brambles) and I took a too direct route to controls 1 and 2, where the two from behind already cought me. Different route to 3, where I was in the "lead" again, but then got stuck in the green to 4 and didn't see them anymore.
Not optimal route to 5 and a small mistake, then good to 6 and 7 where I saw the two other girls again in front of me. With a good route to 8 I was ahead again, but they were a little bit faster and we left number 10 together.
Sarah took the best route from the three of us. The routes from Patrizia and me were equivalent, but I came too far to the right which cost me 30" and saved us from a foto finish ;-)
I had a good run. The only real mistake was the one to the last control. Otherwise I only loose time because of too direct (green) routes.
Did not like this course too much. Instead of some short and tricky controls in between, almost all the legs were long and therefore I had plenty of time to choose and plan the routes.
bike (mountain) warm up/down 15:00 [1] 2.0 km (8.0 kph) +150m
shoes: bmc
Saturday Aug 9, 2014 #
orienteering race 1:11:06 8.27 km (8:36 / km) +531m 6:30 / km
ahr:166 max:179 shoes: VJ Bold 2014
DAL (10/13)
Nice and long course with some interesting route choices. Wouldn't have liked it so much, if I would have been the first one through the green staff. But luckily there were already many paths (our whole category started late and had them).
Wrong route to 9 (~1') and a mistake to 17 (~1'). Otherwise I had a good run.
bike (mountain) warm up/down 20:00 [1] 4.0 km (12.0 kph)
shoes: bmc
Friday Aug 8, 2014 #
orienteering race 28:18 4.84 km (5:51 / km) +97m 5:19 / km
ahr:165 max:185 shoes: Asics Kayano
DAL (15/18)
Nice sprint in Lenzburg. For me it was a bit long, and I was getting very tired in the end. Lost probably almost 30" on the wrong route to 16, otherwise only some small wobbles and security stops.
running warm up/down 15:00 [1] 2.0 km (7:30 / km)
Wednesday Aug 6, 2014 #
orienteering 47:40 5.33 km (8:56 / km) +266m 7:09 / km
ahr:148 max:167 shoes: VJ Bold 2014
Grauholz-Schönbühl, course B
took it easy and enjoyed this nice forest (except the few brambly parts)
- mistake and wrong route to 1 (1'30")
- to 5 should probably stay on the road a bit longer (30")
- to 7 should cut a corner (30")
but these 2'30" mistake sound worse than they are, because I did the mistakes slowly as well ;-)
Don't know about the routes to 6 and 8. Comparing the "leg-rankings", the one to 6 is brobably bad, but to 8 my route seems good.
running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: VJ Bold 2014
bike (road) (road) 35:28 [1] 11.98 km (20.3 kph) +99m
ahr:114 max:137 shoes: carborazor
Tuesday Aug 5, 2014 #
running race 44:23 [3] 5.36 km (8:17 / km) +580m 5:23 / km
ahr:172 max:179 shoes: Asics Kayano
Wanted to do this as a training, but soon realised that the heartrate was high anyway because it was so steep in the beginning.
Decided to limit it by 170, but when Olivia came I increased this limit to 175.
So this "training" ended up as a race with a little reserve to "all in".
running warm up/down 35:00 [1] 6.0 km (5:50 / km)
shoes: Asics Kayano
Friday Aug 1, 2014 #
orienteering race 1:33:30 [3] 5.8 km (16:07 / km) +175m 14:00 / km
shoes: VJ Bold 2014
Wanted to take it easy and took it easy in my head as well instead of being focused and concentrated. Ended up with two big mistakes in the beginning and a very long runningtime, so that I was very tired afterwards despite the slow speed.
The course was very nice, but not really the right kind of terrain for "take it easy"