Training Log: 007
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| Hiking | 2 | 3:00:00 | ||||||||||
| Running | 2 | 1:15:57 | 7.84 | (9:41) | 12.62 | (6:01) | 125 | |||||
| riding | 2 | 1:15:00 | ||||||||||
| orienteering | 1 | 44:01 | 2.37 | (18:34) | 3.82 | (11:32) | 99 | |||||
| Strength | 2 | 30:00 | ||||||||||
| stretch/yoga | 4 | 20:00 | ||||||||||
| water running | 1 | 20:00 | ||||||||||
| swimming | 1 | 13:00 | ||||||||||
| Total | 9 | 7:37:58 | 10.21 | 16.44 | 224 | |||||||
| [1-5] | 6 | 6:03:06 | ||||||||||
| averages - sleep:8 | ||||||||||||
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Sunday Sep 24 #
Hiking 2:00:00 [1]
Hiking up above Flims. Longer than expected and knee a bit iffy on the way down. Probably would have been smarter to spend the day doing O training and not hiking but it was really lovely up there (with Tobias, Jas and Louis).
5 PM
orienteering 44:01 [0] 3.82 km (11:32 / km) +99m 10:12 / km
Oing with Jas in Foppa, took turns with and some map memory (only had one map). Such a beautiful golden evening in the mountains, I would have liked to just orienteer for hours! Knee felt fine after not feeling good on the hike down. Shouldn't be a problem for next weekend.
Saturday Sep 23 #
riding 25:00
Hiking 1:00:00 [1]
Night hike up the hill from Flims to find a camp, just before the thunderstorm :)
11 AM
Running 38:03 6.28 km (6:04 / km) +16m 5:59 / km
ahr:149 max:178 shoes: Adidas boost blue
Quick little interval session around the Eichholz Finnenbahn to test my form.
5 x single lap with 1 min rec.
1:52, 1:50, 1:53, 1:53, 1:52
Pushed hard and was feeling very lactic after the first two!
10-15 seconds faster than in June, and fastest lap 4 secs faster than previous pb of 1:54, which surprised me :) Knee also felt fine!
5 x single lap with 1 min rec.
1:52, 1:50, 1:53, 1:53, 1:52
Pushed hard and was feeling very lactic after the first two!
10-15 seconds faster than in June, and fastest lap 4 secs faster than previous pb of 1:54, which surprised me :) Knee also felt fine!
Friday Sep 22 #
riding 50:00
ez
Strength 25:00 [0]
Thursday Sep 21 #
stretch/yoga 5:00 [0]
itb stretch/roll
Strength 5:00 [0]
glutes
11 AM
Running 37:54 6.34 km (5:59 / km) +109m 5:30 / km
ahr:140 max:170 shoes: Adistar esm purple
First half of the run was testing out the knee.. feeling very uncertain but seemed to settle in and was fine to run a few short hill ints next to the vineyard near work (5x about 55sec with 1min rec)
stretch/yoga 5:00 [0]
Wednesday Sep 20 #
stretch/yoga 5:00 [0]
black roll
Tuesday Sep 19 #
stretch/yoga 5:00 [0]
slept:8.0
Black roll
swimming 13:00 [3]
Swimming! Nice and mind numbing.
water running 20:00 [3]
Pool running rather aimlessly.
Also got so hungry that I couldn't keep going, that strange kind of hungry which you only feel after swimming.. I literally thought i might faint!
Also got so hungry that I couldn't keep going, that strange kind of hungry which you only feel after swimming.. I literally thought i might faint!
- Sep 28 [0w, 3d]: Y!! - Orienteering World Cup Round 4
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Sep 24 | | ||||||||||
| Sep 17 | | ||||||||||
| Sep 10 | | ||||||||||
| Sep 3 | | ||||||||||
| Aug 27 | |
| Week Ending | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Sep 24 | | ||||||||||
| Sep 17 | | ||||||||||
| Sep 10 | | ||||||||||
| Sep 3 | | ||||||||||
| Aug 27 | |
| Week Ending | Training kilometers by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 100 | ||||||||||
| Sep 24 | | ||||||||||
| Sep 17 | |||||||||||
| Sep 10 | | ||||||||||
| Sep 3 | | ||||||||||
| Aug 27 | |
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