Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 7 days ending Aug 9, 2009:

activity	#	time	miles		km		+m
hiking	4	5:45:00	8.08		13.0		1130
orienteering	5	5:19:45	14.17	(22:34)	22.8	(14:01)	740	10 /	14c	71%
bike (mountain)	3	1:30:00	6.21		10.0
running	2	35:00	1.55	(22:32)	2.5	(14:00)	200
swimming	1	10:00	0.19	(53:39)	0.3	(33:20)
Total	6	13:19:45	30.2		48.6		2070	10 /	14c	71%
[1-5]	6	12:49:45

4:02

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» now

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

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