Training Log Archive: renniIn the 7 days ending Mar 13, 2011:
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Sunday Mar 13, 2011 #
1 PM
orienteering race 51:06 [4] *** 6.1 km (8:23 / km) +120m 7:38 / km
spiked:12/18c slept:8.0 shoes: VJ Bolt
Regio Olten OL
good pace - not pushing 100%.
mistakes:
- 4x ca 15"
- 90" to 13 (had not thought, that it was so much)
- 60" to 14 (after the mistake at 13, I run away 90° wrong, and took a stupid route)
nice forest, good runability.
You were not allowed to run on the road or cross the road at other places than indicated. We had two routes, where there was no such crossing within reach from the optimal route - a bit stupid!
good pace - not pushing 100%.
mistakes:
- 4x ca 15"
- 90" to 13 (had not thought, that it was so much)
- 60" to 14 (after the mistake at 13, I run away 90° wrong, and took a stupid route)
nice forest, good runability.
You were not allowed to run on the road or cross the road at other places than indicated. We had two routes, where there was no such crossing within reach from the optimal route - a bit stupid!
C • so, 2
2 PM
orienteering 27:38 [3] **** 2.7 km (10:14 / km)
spiked:6/11c shoes: VJ Bolt
Additional loop with a reduced map. Reduced my pace as well.
My compass work was not yet good enough. There were enough features on the map to actually choose a route - I just did compass, which was not allways the right thing to do.
My compass work was not yet good enough. There were enough features on the map to actually choose a route - I just did compass, which was not allways the right thing to do.
running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ Bolt
3 PM
Note
Reached my goals.
Have to work on
- compass
- set a clear attackpoint (not like "long path-curves" or "after a bit running in this direction")
Have to work on
- compass
- set a clear attackpoint (not like "long path-curves" or "after a bit running in this direction")
Saturday Mar 12, 2011 #
5 PM
running 1:25:00 [2] 14.0 km (6:04 / km)
slept:9.0 shoes: Asics Enduro
Büttikofen-Loop
6 PM
strength (shoulder) 8:00 [1]
7 PM
Note
Tomorrow, I'll go at the first orienteering-event this year. Time to recall the points of my concept:
1) Leave a control only, if I checked the control number, and if I have planned the route to the next with checkpoints and attackpoint
2) Check the direction while leaving the control
3) Leave the attackpoint only after I know what awaits me in the control area, the object of the control and which direction to leave afterwards
4) exact use of compass from the attackpoint
5) planning ahead - so that I don't have to stop for points 1) and 3)
6) if something seems wrong: stop immediately
1) Leave a control only, if I checked the control number, and if I have planned the route to the next with checkpoints and attackpoint
2) Check the direction while leaving the control
3) Leave the attackpoint only after I know what awaits me in the control area, the object of the control and which direction to leave afterwards
4) exact use of compass from the attackpoint
5) planning ahead - so that I don't have to stop for points 1) and 3)
6) if something seems wrong: stop immediately
Note
Goals for tomorrow:
DAL-course, physically:
* not start too fast
* run a good speed, which I could go on for 15' after the finish
* know afterwards, what speed is possible at Tomila next week
technically:
* do as good as possible, and check afterwards, which elements of the above concept need most attention during the next trainings
additional loop:
* only, if I still feel quite ok after the run
* easy pace
* reduced map - no glances at whole map
DAL-course, physically:
* not start too fast
* run a good speed, which I could go on for 15' after the finish
* know afterwards, what speed is possible at Tomila next week
technically:
* do as good as possible, and check afterwards, which elements of the above concept need most attention during the next trainings
additional loop:
* only, if I still feel quite ok after the run
* easy pace
* reduced map - no glances at whole map
Friday Mar 11, 2011 #
8 PM
strength 10:00 [1]
slept:8.0
Shoulder
Thursday Mar 10, 2011 #
1 PM
running 40:00 7.5 km (5:20 / km)
shoes: Adidas adistar
Kannenfeldpark. 6x1:40 fast.
8 PM
Rope Skipping 3:00 [5]
strength 20:00 [1]
slept:8.0
Shoulder: exercise against my shoulder-pain
and core-strength
and core-strength
Wednesday Mar 9, 2011 #
10 AM
swimming 30:00 [2] 1.0 km (30:00 / km)
Finally I found the watch - next time I can check the time correctely ;-)
Monday Mar 7, 2011 #
1 PM
running 39:00 [3] 6.5 km (6:00 / km)
shoes: Adidas adistar
Rhein-Loop. Felt good and was faster than usual, but that does not say much, because I do this loop in slow pace most times.
7 PM
climbing (Gym) 1:00:00 [1]
@ Langnau with Mikee
5b+, 5b
(6a), 5b
(6a), 5b+
(6a), 5c
(6b)
5b+, 5b
(6a), 5b
(6a), 5b+
(6a), 5c
(6b)