Training Log Archive: dolphIn the 7 days ending Jan 21, 2013:
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Monday Jan 21, 2013 #
Note
Muskelkater in den Oberschenkeln, harte Waden und rechte Hüfte zwickt wieder ein wenig. War wohl ein wenig zu heftig gestern.
Sunday Jan 20, 2013 #
Event: Treslag Staffel
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
Orienteering race 35:44 [4] 6.2 km (5:46 / km) +235m 4:51 / km
Treslag relay, 3rd leg.
My co-teammates Roadrunner and Barbara did a great job on their courses and I got on 4th or 5th positioin into the forest. A. Holmberg started some 50m ahead of me but he was already out of sight after the starting point. So was on my own until the spectator control. Was very focused and ran really clean, also thanks to the many tracks in the snow. Got caught by S. Hellmüller after the spec. control and handed over on 4th position.
Left calve hurted during the warm-up but didn't feel anything during the race. However, felt rusty and slow in my running. 9./50
My co-teammates Roadrunner and Barbara did a great job on their courses and I got on 4th or 5th positioin into the forest. A. Holmberg started some 50m ahead of me but he was already out of sight after the starting point. So was on my own until the spectator control. Was very focused and ran really clean, also thanks to the many tracks in the snow. Got caught by S. Hellmüller after the spec. control and handed over on 4th position.
Left calve hurted during the warm-up but didn't feel anything during the race. However, felt rusty and slow in my running. 9./50
Orienteering race 40:05 [4] 7.4 km (5:25 / km) +140m 4:57 / km
Treslag, 6. leg.
Started again on 4th spot, together with J. Borner and S. Hellmüller. Had different forkings on the first two controls and missed the 2nd by some 15sec, thus lost them soon. Ran my own pace but the navigation was quite shaky. At the end of the 2nd butterfly loop, was caught by M. Niggli and followed him on the long leg, even though I could barely follow him. We caught Sven and they almost dropped me on the way to the spectator control. Sven and I took a different route to the next one and got ahead of Mätthu. Could not close the gap to Sven though, finishing 3rd overall. Very nice race of all three of us, way above expectations. 9./49 on leg.
Started again on 4th spot, together with J. Borner and S. Hellmüller. Had different forkings on the first two controls and missed the 2nd by some 15sec, thus lost them soon. Ran my own pace but the navigation was quite shaky. At the end of the 2nd butterfly loop, was caught by M. Niggli and followed him on the long leg, even though I could barely follow him. We caught Sven and they almost dropped me on the way to the spectator control. Sven and I took a different route to the next one and got ahead of Mätthu. Could not close the gap to Sven though, finishing 3rd overall. Very nice race of all three of us, way above expectations. 9./49 on leg.
Saturday Jan 19, 2013 #
Cross-Country Skiing 1:03:00 15.7 km (4:01 / km) +170m 3:48 / km
Studen. Track was nice but slow (fresh snow). Poor technique in the beginning but quite solid in the 2nd half. Took it easy, saving some power for tomorrow. Calve did not bother me much.
Friday Jan 18, 2013 #
Strength 30:00 [1]
Wednesday Jan 16, 2013 #
Swimming 45:00 [3] 1.6 km (28:07 / km)
Back in the pool! ASVZ crawl III course. Very good instructor, Uwe, learnt more today than in the entire previous course.
Calve still sore, not so optimistic to be able to run on SUnday.
Calve still sore, not so optimistic to be able to run on SUnday.