Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: renni

In the 7 days ending Aug 7, 2011:

	activity	#	time	miles		km		+m
	orienteering	5	5:27:01	16.96	(19:17)	27.3	(11:59)	1070	50 /	77c	64%
	bike (mountain)	3	2:35:00
	running	5	1:27:00	6.52		10.5		100
	hiking	1	40:00
	Total	9	10:09:01	23.49		37.8		1170	50 /	77c	64%
averages - sleep:8

2:59

0:00

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Saturday Aug 6, 2011 #

10 AM

orienteering race 40:32 [4] ***** 3.7 km (10:57 / km) +60m 10:08 / km
spiked:9/15c shoes: VJ Bolt

SOW Etappe 6 - Foppa - 20/100
Good race!
1, 2: good
3: close to the border of the forest - thought, it was easy - did not find the right one of the small hills (1')
4, 5, 6, 7: good
8: stupid route choice (2')
9: didn't read the map - "just down to the road" - came too much to the left and had to follow the border of the forbidden area (30")
10: good
11: thought the contour-line together with the hole being a hill -> got confused, but decided to go on and keep the direction, which was good (30")
12: too far left - lucky that I saw the control and didn't loose much time
13: looked between the wrong hills first (30")
14: good
15: last control, didn't pay attention and had to climb a bit to the control (30")

C • congrats 2

running warm up/down 15:00 [2] 2.0 km (7:30 / km) +100m 6:00 / km
shoes: VJ Bolt

There was a queue and chaos at the chairlift, so I was late. Had to hurry quite a bit, to make it to the start. Was 1' too late at the prestart, so made it to the startline on time.

Friday Aug 5, 2011 #

9 AM

orienteering race 57:03 [5] **** 5.9 km (9:40 / km) +130m 8:43 / km
spiked:5/12c shoes: VJ Bolt

SOW Etappe 5 - Nagens - 33/99
Only one bigger mistake (nr 4, 2')
but many smaller ones (2, 5, 6, 9, 10, 11)

running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: VJ Bolt

1 PM

bike (mountain) (downhill) 1:00:00 [1]
shoes: bmc

From Naraus down to Flims. Very nice bike trail, but it was wet, so I was surfing quite a bit, and had to walk several parts.

Thursday Aug 4, 2011 #

12 PM

orienteering race 1:09:07 [4] **** 5.3 km (13:02 / km) +160m 11:20 / km
spiked:13/22c shoes: VJ Bolt

SOW Etappe 4 - Plaun - 29/97
Quite bad runability, so that I could not show my downhill-qualities.
Made big mistakes to 1, 15, 18
and smaller ones to 4, 7, 8, 13, 17, 21
not a good race, but ok ranking

running warm up/down 17:00 [1] 3.0 km (5:40 / km)
shoes: VJ Bolt

Tuesday Aug 2, 2011 #

11 AM

orienteering race 55:23 [5] ***** 5.3 km (10:27 / km) +230m 8:35 / km
spiked:13/16c shoes: VJ Bolt

SOW day 3 - Vorab - 28/97
One of the best orienteering terrains I ever saw!
5' mistake to number one - could not bring map and reality together in the beginning.
From number 1 I had a very good race.

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: VJ Bolt

2 PM

hiking 40:00 [1]

walked down the gondola-part to Grap Sogn Giogn.

3 PM

bike (mountain) (downhill) 45:00 [1]

Grap Sogn Gion to Laax again

Monday Aug 1, 2011 #

10 AM

orienteering race 1:44:56 [4] *** 7.1 km (14:47 / km) +490m 10:59 / km
spiked:10/12c slept:8.0 shoes: VJ Integrator

SOW day 2 - Crap Sogn Gion - 49/98
Had difficulties to breath already at the way to the start. Took it easy, but nevertheless got very exhausted with the climbing - all of it mostly between 7 and 11. Wobbles to 5 and 6, mistakes to 7 (2') and 8 (4'). This long distance was the only race, which I would not have missed at this SOW.

running warm up/down 25:00 [2]

3 PM

bike (mountain) (Downhill) 50:00 [1]
shoes: bmc

Flat - Rock Resort and downhill (1100m) Grap Sogn Giogn - Rock Resort

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