Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 30 days ending Apr 30, 2015:

	activity	#	time	miles	km	+m
	Running	18	10:42:56	60.22	96.92	1573
	riding	8	6:29:26	14.05	22.61	921
	orienteering	6	3:30:15	7.34	11.81	183
	Strength	8	2:44:00
	water running	2	1:15:00
	swimming	1	15:00
	Total	33	24:56:37	81.61	131.34	2677
	[1-5]	27	22:21:12
averages - sleep:8.4

1:44

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Wednesday Apr 29, 2015 #

8 AM

riding 51:09 13.34 km (3:50 / km) +369m 3:22 / km
ahr:129 max:153

morning MTB.

6 PM

water running 30:00
ahr:126 max:143

10x 45/15
10x 90/30
Felt tired and rather unmotivated for this.

Tuesday Apr 28, 2015 #

12 PM

swimming 15:00 [1]
ahr:90 max:127

freestyle, easy, pretty unco, and frustrating in small pool.

water running 45:00
ahr:131 max:152

Pool running intervals 1-2-3-4-5-4-3-2-1 with 1min rec.
Not a bad session considering I haven't done it for a while, it gets easier to push harder with practice. Will keep it up at least once a week.
*note: bumped HR zones one up for AP record, to account for lower HR per effort in water.

Monday Apr 27, 2015 #

7 PM

riding 1:01:01 +360m
ahr:117 max:151

Easy ride exploring the tracks with the MTB.

Strength 15:00 [0]

Core

Sunday Apr 26, 2015 #

11 AM

Running warm up/down 13:39 2.44 km (5:35 / km) +1m 5:35 / km
ahr:130 max:158 shoes: Asics DS Trainer

Warm up in Quarantine and to the start. A little worried about my foot so I wore the more supportive shoes.

orienteering race 16:27 3.35 km (4:55 / km) +33m 4:41 / km
ahr:168 max:178 shoes: Asics DS Trainer

Weinfelden Sprint. 14th, 2:23 behind Rahel in a not full elite field.
Lacking speed mainly, I felt much faster in the training on thursday. I was mostly happy with route choices, until in hindsight I realise that I chose a few wrong, which is a sign I wasn't really doing a proper comparison sometimes.
Fun, I always enjoy sprints even if the speed or result wasn't great.

http://www.o-l.ch/cgi-bin/results?type=rang&year=2...

Running warm up/down 9:23 [1] 1.29 km (7:16 / km)
ahr:124 max:131 shoes: Asics DS Trainer

Didn't feel foot at all running, but it is a little more achey afterwards, so I am going to focus on some intense cross training, strength and stretching, and maybe see physio.

6 PM

riding 45:00 [1]

easy ride with Tobias

Saturday Apr 25, 2015 #

Strength 10:00 [0]

1 PM

Running warm up/down 20:29 2.52 km (8:09 / km) +18m 7:52 / km
ahr:128 max:160 shoes: Asics DS Trainer

Warm up jogging, in a pair of new shoues I got just before the race. They felt good.
I have been worried about achiness in my R foot, but I don't really seem to feel it running, more often walking (worse shoes?). I think foot needs a bit more support, and perhaps I should fork out for the physio..

Running race 45:44 10.4 km (4:24 / km) +190m 4:02 / km
ahr:170 max:177 shoes: Asics DS Trainer

Eschenbach running day. Another 'training race' to get me pushing hard.
I started way too fast (first km in 3:52), but it felt easy and there was lots of cheering for the first km which got my adrenaline up.. So for the rest of the course I was slowly being overtaken, and couldn't often stay with the overtaker long. It was quite a tough course, flat and fast for the first fiw k's then always a bit of up and down in the last half. Didn't have the speed towards the end to catch the girl who finished 9 seconds infront of me.
However, I was pretty happy with the effort. Luckily I'm relatively better in the forest than on the road.. but I still need to get faster and practice pushing.
Won a voucher for a fancy thermal spa :)

Running warm up/down 10:24 1.34 km (7:46 / km)
ahr:124 max:133 shoes: Asics DS Trainer

Slow warm down on the grass, a little bit barefoot but then I felt the foot a bit. Definately seems to need support..

Friday Apr 24, 2015 #

Note
slept:8.0

Strength 25:00 [0]

strength in the gym, mostly upper body, not too hard on the legs before the weekend.

Thursday Apr 23, 2015 #

Note
slept:8.0

7 AM

Strength 22:00 [0]

5 PM

Running warm up/down 18:27 2.92 km (6:19 / km) +67m 5:40 / km
ahr:135 max:159 shoes: Saucony Kinvara

Warm up with the girls for Sprint O training above Richterswil, beautiful views down to the lake!

orienteering tempo 13:10 2.83 km (4:39 / km) +40m 4:21 / km
ahr:168 max:176 shoes: Saucony Kinvara

Sprint O course, ran hard and well.

orienteering intervals 10:00 2.2 km (4:33 / km)
ahr:144 max:178 shoes: Saucony Kinvara

Did 3 short courses (each about 3mins) in the scool with really larges scale map. Mass start, chasing start, then map memory in groups of three. Pushed hard against the others and felt good, but totally stuffed up the first control of the map memory.

Running warm up/down 9:15 1.27 km (7:17 / km) +15m 6:53 / km
ahr:133 max:149

Wednesday Apr 22, 2015 #

Note
slept:8.0

7:30 'sleep in' felt luxurious :)

Strength 17:00 [0]

8 AM

riding 35:16 9.27 km (3:48 / km) +192m 3:27 / km
ahr:118 max:144

morning rideli

Tuesday Apr 21, 2015 #

Note
slept:7.0

Had headache on and off all day, previous two days also..

Running tempo 1:01:30 12.55 km (4:54 / km)
ahr:149 max:167 shoes: Saucony Kinvara

TSV run, just with the boys who were going for an 'easy' run after having done a race on sunday. Progressively got harder till around 9ks I couldn't keep up any more (around 4:30-4:10 m/km). I felt like I should have been able to push harder to keep up.. I don't think my iron is low but somehow feeling a bit average..(test before easter showed that Ferratin had dropped quite rapidly from 170 to 50 in the last two months, so maybe it has dropped further but not that much?)
Then a little later I ran to lachen at a much slower pace. After stopping and then starting again I found my knees felt stiff, esp left one was sore. Bloody old lady knees!
I think I am going to cut back running to minimum, quality sessions and do more cross trainign and strength. And more in the terrain as that seems to be much better for knees.
Also R foot still feeling kind of achey.

riding 25:00 [2]

to training

Monday Apr 20, 2015 #

Note
slept:6.5

riding 1:22:00
ahr:124 max:154

MTB up to Schindeleggi and round about..

Sunday Apr 19, 2015 #

Note
slept:6.5

7 PM

Running long 1:27:00 12.86 km (6:46 / km) +460m 5:44 / km
ahr:140 max:159 slept:6.5 shoes: Adidas Supernova boost

Another rather unenthusiastic run, feeling tired and had a headache by the end of the day when I managed to have time. Ran on some new tracks to Feusisberg. Running heavy and R foot feeling a bit achey.
Lovely blossom and evening light.

Saturday Apr 18, 2015 #

Strength 35:00 [0]

8 PM

Running 44:42 6.82 km (6:33 / km) +251m 5:32 / km
ahr:138 max:159 shoes: Saucony Cortana

Used up all my motivation on other uni and work today, and by the evening it was a real drag to get myself out the door. I conceded that a run would be better than nothing but didn't do the planned intervals/tempo run. Beautiful spring evening, but somehow wasn't in an enjoying sort of mood.

Friday Apr 17, 2015 #

Note

busy from 8am till 10pm at uni!

Thursday Apr 16, 2015 #

Strength 20:00 [0]

7 PM

Running (TSV) 44:42 8.52 km (5:15 / km) +17m 5:12 / km
ahr:148 max:178 shoes: Saucony Kinvara

TSV run with the two junior girls Lea and Vanessa, and Paul. Did 5x 1min flat sprint on the road, with 90 sec rec. Short but hard enough for me today. Feeling a bit tired, and don't really have any speed in my legs at the moment, but this should be god for me.
New shoes, light and fast, for racing and special trainings :) L calf a bit sore from a random muscle cramp in the night. R knee felt a little iffy at the start, maybe go for a long ride rather than run on the weekend..

riding 40:00 [3]

to and from training. rained on the way back, nice warm spring rain :)

Wednesday Apr 15, 2015 #

9 AM

Running intervals (Eichholz Finnenbahn) 54:12 8.17 km (6:38 / km) +136m 6:07 / km
ahr:152 max:174 shoes: Saucony Cortana

10x Eichholz Finnenbahn intervals (460m bark chip loop with bends and undulations)
1min recovery, walk (2mins rec after half).
Got progressively harder to keep them under 2mins, happy with the session.
2:00, 2:01, 1:58, 1:59, 1:54, 1:56, 1:57, 1:59, 1:59, 1:55

Tuesday Apr 14, 2015 #

Strength 20:00 [3]

5 PM

Running 28:07 4.68 km (6:00 / km) +114m 5:21 / km
ahr:140 max:157 shoes: Saucony Cortana

ran out of time today.

Monday Apr 13, 2015 #

8 PM

Running 40:00 6.51 km (6:09 / km) +239m 5:11 / km
ahr:141 max:162 shoes: Saucony Cortana

Evening run - moderate. Felt good.
R foot a bit achey today (but not really running), and arches a bit tight.
Beautiful warm evening, first familiar smells of summer in Switzerland :)

Note

v busy week at uni, vague training plan:

M- some sort of relaxed run
T- 6x Finnenbahn intervals
W- some cross training
T- group training, hard
F- (submit thesis proposal!)
S- tempo or intervals
S- 90 min long run

plus daily strength and 2x proper strength

Sunday Apr 12, 2015 #

Note
(rest day)

Travel back from Scotland. Pretty much 5 days off after JK, travelling about. Bit of a sore throat but think it'll be ok.
Put up maps and short report from JK in log, still need to fill in training.

Saturday Apr 11, 2015 #

10 AM

Running 27:22 3.53 km (7:45 / km) +65m 7:06 / km
ahr:133 max:153 shoes: Roc lite #3

Morning run from hostel in the terrain, fresh snow on the peaks and sunshine!
Sore throat.

Friday Apr 10, 2015 #

Running 30:00 [2] 4.0 km (7:30 / km)
shoes: Nike Lunar Glide #2 white

Run around coast from camping spot. Dip in the ocean afterwards :)

Monday Apr 6, 2015 #

12 PM

orienteering 24:41 3.44 km (7:11 / km) +110m 6:12 / km
ahr:163 max:172

JK Relay, running second leg between Jas and Fel.
This race was just a joy to run! Very open oak forest but with some steep pinchy hills. Raced hard trying to keep ahead of a polish girl who I went out with, made one mistake towards the end when I was going too fast to look at the map in the rough terrain, but managed to stay ahead.

Route gadget GPS

Splits

Running warm up/down 15:00 [3] 1.0 km (15:00 / km)

Sunday Apr 5, 2015 #

orienteering race 1:24:04
shoes: Roc lite #3

JK Long distance. Started very cleanly, though not pushing super hard (was having some trouble with pain from too tight ankle tape and lost a bit of time trying to fix it up on the way to 7). Then I started pushing harder and messed up 9 and 10, sort of lost the plot approaching the control and wasn't thinking clearly, quite big mistakes (2+ 3mins?). Need to pick up that unclear feeling earlier.
In the second half I was pushing harder but also feeling strong enough for my navigation to keep up, and racing well against others I saw. Really happy with the end of the race despite disappointment at the big mistakes earlier.
15mins behind Cat.

Route
Splits

Running warm up/down 10:00 [3]

Saturday Apr 4, 2015 #

orienteering 43:23 [5]

JK Middle. Planned to start carefully because I knew it would be tricky.. but somehow didn't go to plan. I lost control approaching 1 which got me off to a bad start, then similar mistakes on 5 of the first 10 controls!
Helen caught me after the mistake on 6 which made me a bit rushed, but after another mistake on 8 I was got ahead and managed to pull myself together to run the rest much better. Pushing really hard and nailing the controls, how racing should feel :) Happy to have the 3rd fastest split on the longest leg and to feel physically strong.
6mins behind Ida.

map
Splits

Running warm up/down 20:00 [3]

Friday Apr 3, 2015 #

Event: Jan Kjellstrom International Festival of Orienteering 2015

orienteering race 18:30 [5]

JK Sprint.
V slippery and slow in the beginning, managed to get up a bit more speed in the second half. Not unhappy but never felt like I could ever push hard because of slippyness. Poor shoe choice but didn't want to carry a pair of shoes just for one race..
22nd, 2:50 behind Emma K.

http://obasen.orientering.se/winsplits/online/en/d...

Running warm up/down 20:00 [3]

Thursday Apr 2, 2015 #

Running 5:00 [2] 1.0 km (5:00 / km)

Wednesday Apr 1, 2015 #

Running 28:00 [3] 5.11 km (5:29 / km)

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