Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Arnold

In the 31 days ending May 31, 2002:

activity

time

miles

Orienteering

14:19:18

87.96

(9:46)

141.56

(6:04)

Running

12:37:52

91.48

(8:17)

147.23

(5:09)

Total

26:57:10

179.44

(9:01)

288.78

(5:36)

1:53

0:00

» now

Thursday May 30, 2002 #

Running 25:00 [3] 3.0 mi (8:20 / mi)

Was going to do hill reps but couldn't..have got one of those weak streaks again, bummer. Abi says it may be do to built up lack of sleep, lets hope it improves again next week

Wednesday May 29, 2002 #

Running 48:06 [3] 10.7 km (4:30 / km)

Easy run in the Prater.

Tuesday May 28, 2002 #

Running 17:29 [2] 2.0 mi (8:44 / mi)

Warmup and down (up 11:30, down 6:00, not enough)

Running 15:09 [5] 4.1 km (3:42 / km)

5x 820m intervals, with some climb (20m maybe?) on a woody path (rocks, roots underfoot). Felt prety tired, but happy to have got 5 reps in.
3:02, 3:05, 2:58, 3:01, 3:03

Running 17:43 [2] 3.28 km (5:24 / km)

jog back recovery: 4.08, 4.23, 4.34, 4.38

Monday May 27, 2002 #

Running 46:32 [3] 10.0 km (4:39 / km)

Recovery run with Abi around the local forest.

Sunday May 26, 2002 #

Running 20:00 [2] 2.0 mi (10:00 / mi)

2 warmups, no warmdowns alas

Orienteering 30:03 [4] 5.0 km (6:01 / km)

Austrian Short-O Champs, Qualifying. 4.2+80, green. Terrible run, but I'm a lucky bastard and made it through anyway.

Orienteering 33:07 [5] 6.0 km (5:31 / km)

Short-O Champs, Final. 5.0+100, still green. Much much better, a little slow but overall very good. 11th of 22 in the final (42 total). Best time 27.46, 2nd 29.02.

Saturday May 25, 2002 #

Running 10:00 [2] 1.0 mi (10:00 / mi)

Warmup

Orienteering 49:45 [3] 7.8 km (6:23 / km)

Austrian Team Champs, with Abi. 5.0+280. The idea is to have three people in a team and one sport ident chip so that one person is always out finding controls really fast, and the other two jog to the next meeting point, where one of them takes over, and so on. But Abi and I just ran together the whole way, pretty slowly, to prepare for the Austrian short o champs tomorrow

Thursday May 23, 2002 #

Running 1:06:30 [3] 14.0 km (4:45 / km)

Easy run with Abi to Schwarzensee. Distance approx. 11k+300m.

Note

Went for a 3 hour hike in the morning. Weather and view very nice.

Tuesday May 21, 2002 #

Orienteering 50:17 [2] 6.0 km (8:23 / km)

Memory-O. Took it easy.

Running 10:00 [2] 1.0 mi (10:00 / mi)

Warmup and down

Monday May 20, 2002 #

Orienteering 39:45 [5] 8.3 mi (4:47 / mi)

Relay training (ie mass start), 5.7+250. Beautiful forest but these dudes are so fast!!! Best time around 35

Note

Took the afternoon off running to go hiking for a couple of hours

Running 20:00 [2] 2.0 mi (10:00 / mi)

Warmup and down

Sunday May 19, 2002 #

Running 23:47 [5] 6.6 km (3:36 / km)

Interval training around a lake with the Austrian O-squad. These guys are way to fast for me..

3x2.2km: 7.47, 7.55, 8.05 (best time 7.00)

Running 25:00 [2] 4.4 km (5:41 / km)

Warmup and down, 2 more loops

Orienteering 49:00 [3] 5.3 km (9:15 / km)

Some more training in a detailed forest. Few mistakes but I'm tired

Saturday May 18, 2002 #

Orienteering 1:04:40 [4] 8.6 km (7:31 / km)

Morning training in a very detailed area - attackpoint training, wey hey. 2 4.2k loops, approx. 32 mins each. No real mistakes,nice.

Orienteering 49:00 [3] 7.2 km (6:48 / km)

Afternoon training, extremely detailed area. Tough going, hot, steep 4.2+300. Not really enjoyable..and I'm tired!

Friday May 17, 2002 #

Orienteering 24:00 [5] 4.25 km (5:39 / km)

Sprint-O (Austrian Team Selection), qualification. 3.05+120m. Best time 20.49, qualified for final.

Orienteering 23:54 [5] 4.0 km (5:59 / km)

Sprint-O Final. 2.7+130m.Great race, 6th of 18. Best time 21.11. Came 8th overall in Austrian selection (best 3 of 5 races, and I only did three.)

Running 40:00 [2] 4.0 mi (10:00 / mi)

Various warmups and downs

Thursday May 16, 2002 #

Orienteering 34:59 [3] 4.0 km (8:45 / km)

Easy orienteering at a nice area to start off 5-day training camp with austrian national team in tirol, austria.

Wednesday May 15, 2002 #

Orienteering 37:19 [4] 4.4 km (8:29 / km)

Tirol-Cup. A nice area but very wrong map. Superman would have taken 28 minutes, ha ha

Running 20:00 [2] 2.0 mi (10:00 / mi)

warmup, down. it is hot.

Tuesday May 14, 2002 #

Running 1:33:21 [3] 19.5 km (4:47 / km)

Lovely hilly run in the Siebengebirge, near Bonn (D). I'm guessing the length at 15.5km+400m cl.

Some steep up and downhills but mostly flat-ish forest tracks of varying quality.

Sunday May 12, 2002 #

Orienteering 56:52 [4] 9.1 km (6:15 / km)

Dutch 2-days, Day 2. 9.1k flat but tougher going (deep sand, bushes) and more technical. Started fast, probably too fast, really hard going towards the end and started making mistakes, about 3 mins overall. Still not a bad race

Today 2nd place +0:54
Overall 4th place +2:16 on #1, +1:22 on #2 and +0:24 on #3 (bummer).

Running 30:00 [2] 4.0 km (7:30 / km)

Warmup and down, tough on my own.

Saturday May 11, 2002 #

Orienteering 46:47 [4] 8.4 km (5:34 / km)

Dutch 2-days near Eindhoven, Day 1. (Yes, I am crazy.) 8.4km flat, quite easy, some sandy parts that were tough to run through. Thought my time was good (1 min mistake) but obviously didn't push hard enough: 5th place of 25, +4:14 min

Running 20:00 [2] 2.0 mi (10:00 / mi)

Warmup, warmdown

Thursday May 9, 2002 #

Orienteering 1:14:23 [4] 12.9 km (5:46 / km)

"How Fast Are You"-O in a nice detailed (but steep) area near Vienna. The idea is that you run a 2.8k/150m course multiple times to see how much faster you are next time around. I did three.

27:20 (one big mistake)
24:20
21:50

Wednesday May 8, 2002 #

Running 50:01 [3] 11.1 km (4:30 / km)

Shorter than planned run in the Prater (wooded parklands) in Vienna

Tuesday May 7, 2002 #

Running 10:00 [2] 1.0 mi (10:00 / mi)

Warmup for ParkO

Orienteering 17:50 [5] 3.0 km (5:57 / km)

Park-O in Vienna. No offense to my Austrian compatriots, but the CSU series has much better maps, courses and general coolness!! (Some of the controls are in the middle of the green here, ugh)

Do I get points for the CSU series for running here??

Orienteering 18:50 [3] 2.4 km (7:51 / km)

Warmdown - another course. Managed to miss out a control, oh well

Monday May 6, 2002 #

Running 37:59 [2] 5.0 mi (7:36 / mi)

Recovery run. I needed it.

Sunday May 5, 2002 #

Orienteering 1:29:23 [4] 17.65 km (5:04 / km)

Classic Day, 11.6+605. Tough, steep, not very technical (though I suppose some of the ditch areas were quite detailed.

Felt very slow again, but no mistakes really. 20 mins behind Fredrik Lowegren, 15 mins behind best Austrian - weak, BUT beat all of the dudes who want to go to student woc..just (they took 90,90,91 and 94), but hey who cares? Two more qualification races to come, 5/17 (sprint, less important) and 5/26 (middle with qual and final, very important). But I'm usually better at short and technical than long and easy, so hopefully I'll see at the CSU classic champs in Bulgaria!

Running 20:00 [2] 2.0 mi (10:00 / mi)

Warmup and down

Saturday May 4, 2002 #

Orienteering 46:02 [5] 9.0 km (5:07 / km)

"Olympic Distance", 6.75+230m. The good news:

1. Apparently only 6 people want to go to the student woc (for 6 places theoretically, but they may take fewer)
2. I came 2nd of 5 of those, one mispunched, and the other beat me by 58 secs
(but apparently today is not so important)

Bad news:

1. Some Swede won in 35.20
2. The good Austrians all beat me by 3-7 mins
3. I felt like shit for most of the way, especially on the crazy uphills
4. Tomorrow is steeper 11.6+605

Think pig Sprint, a little less crazy but only just

Running 25:00 [2] 2.5 mi (10:00 / mi)

Warmup and down

Friday May 3, 2002 #

Running 26:15 [3] 3.5 mi (7:30 / mi)

Anti-jetlag run.

Thursday May 2, 2002 #

Note

So this is it. Quite sad, really, now that we have this great group together. Well, have to look forward though, and specifically to running against some ridiculous competition at the upcoming WRE in Austria. Check out especially the start list, and then results at: http://tvff.virtualave.net/ausschreibung/thermenlo...

Wednesday May 1, 2002 #

Orienteering 23:22 [5] 3.2 km (7:18 / km)

Park-O at Hammond Pond. Great area, few mistakes except ~1.5mins at the last one. Don't think I would have beaten Kenny though. Came second, not bad. At least I got rid of that crown!

Running 40:00 [2] 4.0 mi (10:00 / mi)

Some more running around with the boys.

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