Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 7 days ending Jan 10, 2010:

activity

time

miles

running

2:54:52

17.27

(10:07)

27.8

(6:17)

climbing

1:30:00

strength

1:00:00

orienteering

1:00:00

4.66

(12:52)

7.5

(8:00)

150

Total

6:24:52

21.93

35.3

200

[1-5]

4:54:52

averages - sleep:9.5

1:35

0:00

» now

Sunday Jan 10, 2010 #

running 1:05:00 [2] 10.0 km (6:30 / km)
slept:11.0 shoes: Asics Kayano

Färnstu - Sommerhaus - Marktgalle - Oberstadt - heim

strength 30:00 [1]

Arm strenght: coud do 4x2 pull ups and hang at the middle bar 4x 20'.

Saturday Jan 9, 2010 #

orienteering 40:00 [4] 4.5 km (8:53 / km) +150m 7:37 / km
slept:8.0 shoes: VJ integrator

shadowed Rahela at the KAZU. Map: Ämpberg, part of the Middle champs 2006 men elite.

orienteering 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ integrator

easy jogging, while watching Rahela.

running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ integrator

Friday Jan 8, 2010 #

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

@magnet with Rolf
5b, 5b
6a+*, 5c+*
(6c) 2nd try - no clip and 3 moves left to the top, (6a+)
(6c) checked it out again, (6b)

Thursday Jan 7, 2010 #

running 40:00 [2] 6.0 km (6:40 / km) +50m 6:24 / km
shoes: Adidas adistar

Lunch run to the Münster, crossing the next bridge, back along the Rhein to the St. Alban bridge, over the river again and back to the office

C • Flissig! ;-) 1

Wednesday Jan 6, 2010 #

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

Around the neighbourhood.

strength (Core) 30:00 [1]

climbing (Bouldering) 30:00 [0]

Between the strength-sessions

Monday Jan 4, 2010 #

running warm up/down 14:00 [2] 2.3 km (6:05 / km)
ahr:150 max:160 shoes: Adidas adistar

To the Kannenfeldpark and back

running 20:52 [3] 4.0 km (5:13 / km)
ahr:170 shoes: Adidas adistar

4 loops in the parc (1 k per loop) in a "bit advanced" but not tough speed: 5'16'' ; 5'12'' ; 5'10'' ; 5'14''

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