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Training Log: slauenstein

In the last 7 days:

activity # timemileskm+m
  running5 3:40:56 19.33(11:26) 31.11(7:06) 699
  Orienteering1 57:27 4.23(13:36) 6.8(8:27) 113
  indoor bike (hometrainer)1 40:05
  yoga1 17:11 0.0(65:50:33) 0.01(40:54:46)
  running drills and plyometrics1 5:00
  Total6 5:40:39 23.56 37.92 812
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Friday Nov 17 #

8 AM

indoor bike (hometrainer) 40:05 [1]

I let the kids watch a movie so that I could go on the bike. Wouldn't have been able to exercise today otherwise and also not tomorrow, because I have to go to the "Zentralkurs", the annual conference for all Swiss orienteering coaches. Afterwards Lena helped me cook for 9 people, since the 4 cousins who live close by came to us for lunch today. Their mom works on Friday and she also comes for lunch, but cannot cook for her kids in advance, so normally Marc's mom cooks for the kids (who have school all day but come home for lunch, a system that doesn't make much sense for working moms), but Kathy and Michael are on vacation. I enjoyed doing it and Matti and Lena were super excited to have their cousins come over for lunch. Matti made a drawing for each one of them and I helped him write their names on each drawing. Good to have a goal to create activities.

Thursday Nov 16 #

4 PM

running 57:55 intensity: (47:55 @2) + (10:00 @3) 8.36 km (6:55 / km) +253m 6:01 / km

Went running during Matti's gym course, glad he goes with his friend Teo, that way us parents just do one of the walks to the gym. When I bring them, I often go running afterwards in Serroue a forest I rarely go to now that we live even closer to Plan de Bois. No dance today, so I went a bit longer and tried to push the pace a bit, since I feel like I am often running in a trot and my ground speed is not improving.

Wednesday Nov 15 #

3 PM

running 41:43 [2] 6.11 km (6:50 / km) +138m 6:08 / km

A quick joggeroo to keep the legs moving. I'm sore from yesterday evening.

Tuesday Nov 14 #

6 PM

running warm up/down 14:49 [2] 2.7 km (5:29 / km) +25m 5:15 / km

running 35:50 intensity: (10:00 @2) + (10:00 @3) + (15:50 @4) 5.12 km (7:00 / km) +110m 6:19 / km

3 x 1200m loop on trails with core and leg strength exercises in between. I felt good running the 1200m and pushed myself, but I wasn't very fast and also not suffering either. Just want to start conservatively so I can do intervals all winter. It seems that every winter something gets in the way (illness or injury) and I only do the intervals a handful of times with my athletes. I will also try to follow my own interval plan for the weeks when we don't do the intervals together. We will see...

running drills and plyometrics 5:00 [1]

Running drills before the intervals

Sunday Nov 12 #

9 AM

running 13:46 [1] 0.77 km (17:56 / km)

Orienteering race 57:27 [4] 6.8 km (8:27 / km) +113m 7:48 / km

running 4:31 [1] 0.61 km (7:26 / km) +2m 7:18 / km

Saturday Nov 11 #

12 PM

yoga 17:11 [1] 0.01 km (40:54:46 / km)

running 52:22 [2] 7.45 km (7:02 / km) +170m 6:19 / km

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