Training Log Archive: renniIn the 31 days ending Jul 31, 2016:
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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 Jul 31, 2016 #
inline 22:00 [2] 7.0 km (19.1 kph)
shoes: Inlines rollerblade
Saturday Jul 30, 2016 #
running 2:15:00 [2] 11.0 km (12:16 / km) +1450m 7:24 / km
shoes: Asics Blackhawk
Very nice trails and view!
Friday Jul 29, 2016 #
bike (road) (road) 1:00:00 [2] 25.0 km (25.0 kph) +200m
shoes: carborazor
bike (road) (road) 50:00 [3] 23.0 km (27.6 kph) +200m
shoes: carborazor
Wednesday Jul 27, 2016 #
running 36:00 [2] 6.0 km (6:00 / km)
shoes: Asics schwarz
Tuesday Jul 26, 2016 #
running 40:00 [2] 6.5 km (6:09 / km)
shoes: Asics Blackhawk
Monday Jul 25, 2016 #
bike (road) (road) 1:15:00 [2] 30.0 km (24.0 kph)
shoes: carborazor
Saturday Jul 23, 2016 #
running warm up/down 15:00 [2] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: VJ Integrator high
orienteering race 52:09 [4] 4.0 km (13:02 / km) +200m 10:26 / km
shoes: VJ Integrator high
First day of the week I didn't do any major mistakes (more than 30").
At least I thought that after the race, so was a bit astonished to see how moch time I loose. Analysing it, I realise that I did bad routchoices ...
Very nice terrain and a great finish of a beautiful week.
Friday Jul 22, 2016 #
running 45:00 [2] 6.0 km (7:30 / km) +100m 6:55 / km
shoes: Asics Kayano
In the afternoon I enjoyed an easy jogging in the Val Rosegg in the sun just before it started raining again.
Thursday Jul 21, 2016 #
running warm up/down 15:00 [2] 1.4 km (10:43 / km) +90m 8:06 / km
shoes: VJ Integrator high
orienteering race 52:27 [4] 4.1 km (12:48 / km) +160m 10:42 / km
shoes: VJ Integrator high
Beautiful terrain!
Wednesday Jul 20, 2016 #
running 28:30 [1] 3.9 km (7:18 / km) +75m 6:40 / km
shoes: Asics Kayano
Tuesday Jul 19, 2016 #
bike (road) (road) 35:00 [2] 7.7 km (13.2 kph) +260m
shoes: carborazor
(don't log the downhill part after the race)
orienteering race 1:04:08 [4] 4.9 km (13:05 / km) +160m 11:15 / km
shoes: VJ Integrator high
Monday Jul 18, 2016 #
bike (road) 15 [2] 5.0 km (1200.0 kph) +90m
shoes: carborazor
orienteering race 46:56 [4] 3.4 km (13:48 / km) +115m 11:48 / km
shoes: VJ Integrator high
Had helped at the on-site registration for 4 hours and was one of the last starters. Like it to orienteer without lots of people around.
running warm up/down 25:00 [2]
bike (road) 15:00 [2] 5.0 km (20.0 kph) +90m
shoes: carborazor
Sunday Jul 17, 2016 #
orienteering race 53:46 [4] 5.8 km (9:16 / km) +200m 7:54 / km
shoes: VJ Integrator high
Lots of mandatory passages, where I loose time because I'm not among the fastest. Searched some of the few controls that were a little bit more difficult.
bike (road) (road) 2:10:00 [2] 50.0 km (23.1 kph)
shoes: carborazor
Thursday Jul 14, 2016 #
orienteering race 36:18 [3] 2.6 km (13:58 / km) +145m 10:55 / km
shoes: VJ Integrator high
Very nice again!
running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ Integrator high
Wednesday Jul 13, 2016 #
bike (road) (road) 40:00 [2] 8.0 km (12.0 kph) +400m
shoes: carborazor
orienteering race 44:38 [3] 3.5 km (12:45 / km) +150m 10:30 / km
shoes: VJ Integrator high
Such a nice terrain !!!
running warm up/down 15:00 [2] 1.0 km (15:00 / km) +100m 10:00 / km
Tuesday Jul 12, 2016 #
Note
Monday Jul 11, 2016 #
orienteering 45:00 [1] 4.0 km (11:15 / km) +100m 10:00 / km
shoes: VJ Integrator high
long distance.
Nothing special, more hiking than running
hiking 30:00 [1] 3.0 km (10:00 / km) +100m 8:34 / km
Competition Center - Shuttle bus
Sunday Jul 10, 2016 #
orienteering race 16:32 [4] 1.8 km (9:11 / km) +80m 7:31 / km
shoes: Asics Kayano
After 4.5h of guarding a JWOC-control (sun and heat) I was not really ready for a sprint.
The sprint was hot and with this amount of climb I was just exhausted from the beginning.
A third of our course was a long uphill route to nr. 2 which was not a route choice in my opinion. Furthermore you could see controls nr. 3 and 4 on the way. Not the best course.
At least this beginning made that I was completely overheated and could not think clearly for the rest of the course ending up in 3 mistakes on 2 controls costing me about 50-60" in total.
Still now - a day afterwards, after a good nights sleep - my circulation feels weak. Drink, drink, drink !!!
running warm up/down 15:00 [2] +2m
shoes: Asics Kayano
Friday Jul 8, 2016 #
Note
several "damages", but everything should heal on its own sooner or later.
I am allowed to run "a bit" as long as it hurts only "a bit" - thats quite relative. I think I will take JWOC and SOW from day to day and take a break when it starts to hurt more ...
Most important: not fall on knee again!
Tuesday Jul 5, 2016 #
swimming 30:00 [2] 1.0 km (30:00 / km)