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Attackpoint - performance and training tools for orienteering athletes

Training Log: 007

In the last 7 days:

activity # timemileskm+m
  Running5 3:14:28 20.15(9:39) 32.42(6:00) 477
  orienteering3 1:29:15 7.66(11:39) 12.34(7:14) 380
  stretch/yoga1 10:00
  Total6 4:53:43 27.81 44.76 857
  [1-5]5 4:43:43
averages - sleep:7.4 weight:66kg
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SaSuMoTuWeThFr

Thursday Mar 30 #

5 PM

Running 26:33 [3] 4.9 km (5:25 / km) +7m 5:23 / km
slept:8.0 shoes: Asics GT 2000

Warm up run from home to Rapperswil across the lake, felt shit at the start but then got into it :)

orienteering 5:00 [4] 0.93 km (5:22 / km) +12m 5:03 / km

sprint 'prologue', did something wrong on each control..

orienteering 20:55 intensity: (10:00 @4) + (10:55 @5) 3.4 km (6:09 / km) +46m 5:46 / km

Sprint training Rapperswil, was a really tricky course and never seemed to get a change to plan ahead much. Technique quite rusty and reactive. Physically bit ploddy, course went over the castle hill 3 times which was tough/fun!

Running 27:34 intensity: (17:34 @2) + (10:00 @3) 4.55 km (6:03 / km) +14m 5:58 / km

Joggli home. Fert very inertial and found myself stopping quite a few times to look at water bird antics, or because I was sick of running..
9 PM

stretch/yoga 10:00 [0]

Wednesday Mar 29 #

6 PM

Running 46:00 intensity: (20:00 @2) + (20:00 @3) + (6:00 @4) 7.9 km (5:49 / km) +176m 5:14 / km
shoes: Adidas boost blue

Evening run, easy/mod. Beautiful evening, needed it to improve the grump I was in today!
Right knee a bit sore and made running feel a bit cautious at times. Made me want to give up on running.

Tuesday Mar 28 #

11 AM

Running 58:44 intensity: (10:00 @1) + (20:00 @2) + (20:00 @3) + (8:44 @4) 9.72 km (6:02 / km) +175m 5:33 / km
slept:7.0 shoes: Nike Lunarglide Pink

Lunch run, first half easy with the girls from work and then went a bit faster alone for the second half. As soon as I started running harder my R knee got sharpish sore, especially going down. Kept going and it stopped after about 10 mins.

Monday Mar 27 #

Note
slept:6.0

felt suuuper tired this evening. seems to be a monday thing

Sunday Mar 26 #

11 AM

Running warm up/down 12:00 intensity: (2:00 @1) + (4:00 @2) + (6:00 @3) 1.61 km (7:28 / km) +67m 6:11 / km
slept:9.0

orienteering race 45:20 intensity: (20:00 @4) + (25:20 @5) 4.64 km (9:47 / km) +222m 7:53 / km

Running warm up/down 3:34 [2] 0.55 km (6:30 / km)

Saturday Mar 25 #

4 PM

Running warm up/down 16:18 [3] 2.65 km (6:09 / km) +38m 5:45 / km
slept:7.0 weight:66kg

orienteering race 18:00 [5] 3.37 km (5:20 / km) +100m 4:39 / km
shoes: Asics GT 2000

Sprint relay in Ticino, last leg Galgenen team
Few wrong route choices in hindsight, one mistake getting confused and running too far to the wrong alley, some good bits. Physically struggling in teh last half. First hard run with rib injury. Pushed to max, pain was ok but sore after.

Running warm up/down 3:45 [2] 0.55 km (6:51 / km)

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