Training Log Archive: 007In the 30 days ending Jun 30, 2016:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||||||
Thursday Jun 30, 2016 #
Note
slept:8.0 (sick)
Body really tired, especially in the evening. Wanted to go for a jog but symptoms not just 'above the neck', worse than yesty.
Wednesday Jun 29, 2016 #
Strength 10:00 [0]
slept:8.0 (sick)
Sore throat turned into chesty cough, not too bad but enough to rest today.
Got iron (ferritin) result back: 28, not bad!
Iron: liquid
Got iron (ferritin) result back: 28, not bad!
Iron: liquid
Tuesday Jun 28, 2016 #
Note
(sick)
Aaaargh. Have had a slight sore throat/sinus thing for the last 2.5 weeks which wasn't going away but wasn't getting worse and the rest of me felt fine.
Now today it's totally flared up an throat feels terrible.
Going to doctor tomorrow.
Bummed because this was supposed to be a hard training week.
Now today it's totally flared up an throat feels terrible.
Going to doctor tomorrow.
Bummed because this was supposed to be a hard training week.
stretch/yoga 10:00 [0]
Monday Jun 27, 2016 #
Note
slept:7.0 (rest day)
Super tired today.
Rough plan for the week:
M: -
T: yoga | TSV run
W: map run | x intervals (swim or bike)
T: ASVZ short intervals
F: gym strength
S: hill intervals
S: O/terrain training | long bike
+ daily stretch & black roll & knee excercises
+ get results from iron test
+ get rid of my sore throat!
Iron: none
Rough plan for the week:
M: -
T: yoga | TSV run
W: map run | x intervals (swim or bike)
T: ASVZ short intervals
F: gym strength
S: hill intervals
S: O/terrain training | long bike
+ daily stretch & black roll & knee excercises
+ get results from iron test
+ get rid of my sore throat!
Iron: none
Sunday Jun 26, 2016 #
orienteering race 1:31:13
slept:8.0 shoes: Roc lite #3
National Long distance, Combe Grasse
More physical and less technical than yesterday, but a nice varied course. Thought I had a pretty good run but when I look at the splits I see I was just too slow.
One mistake at #9 where I lost about 1.5 mins, I was messy on on the leg and got annoyed at myself, then rushed into the control circle and just missed it, searched around a bit.
Also lost time on #14 where I didn't navigate a clean route and dropped too much, but otherwise technically cleaner than yesterday.
I felt like I started strong and was pushing well (lost steam a bit on the second long leg though) but just need to improve my fitness!
11th, 16:42 behind Natalie who had a 6min lead
Results
RouteGadget
More physical and less technical than yesterday, but a nice varied course. Thought I had a pretty good run but when I look at the splits I see I was just too slow.
One mistake at #9 where I lost about 1.5 mins, I was messy on on the leg and got annoyed at myself, then rushed into the control circle and just missed it, searched around a bit.
Also lost time on #14 where I didn't navigate a clean route and dropped too much, but otherwise technically cleaner than yesterday.
I felt like I started strong and was pushing well (lost steam a bit on the second long leg though) but just need to improve my fitness!
11th, 16:42 behind Natalie who had a 6min lead
Results
RouteGadget
Running warm up/down 20:00 [3]
Iron: none
Saturday Jun 25, 2016 #
orienteering race 44:07
slept:7.0 shoes: Roc lite #3
National middle distance, Givrine nord (same map as WOC middle in 2012)
Rough terrain with nice limestone contours.
Controls 1-7 were clean but apparently too slow, in the second half I started racing more but started making small mistakes.
Most of the mistakes had the same cause:
- struggling to hold compass line in the rough terrain (9,14)
- being careless with direction coming into the control, particuarly with downhill approach (8,10,12)
- rushing a bit, esp out of and in to controls
On the plus side my relocation was very quick so none of them turned into big mistakes.
Need to work on:
- faster confident compass in rough terrain (look ahead)
- dicipline coming into every control, take a moment to be certain
- practice race pace orienteering without 'rushing', especially taking a moment longer leaving and entering controls and being able to run faster in between.
8th, 6:11 behind Natalia, 15%
Results
Route gadget
Rough terrain with nice limestone contours.
Controls 1-7 were clean but apparently too slow, in the second half I started racing more but started making small mistakes.
Most of the mistakes had the same cause:
- struggling to hold compass line in the rough terrain (9,14)
- being careless with direction coming into the control, particuarly with downhill approach (8,10,12)
- rushing a bit, esp out of and in to controls
On the plus side my relocation was very quick so none of them turned into big mistakes.
Need to work on:
- faster confident compass in rough terrain (look ahead)
- dicipline coming into every control, take a moment to be certain
- practice race pace orienteering without 'rushing', especially taking a moment longer leaving and entering controls and being able to run faster in between.
8th, 6:11 behind Natalia, 15%
Results
Route gadget
Running warm up/down 30:00 [2]
Longer warm down.
Iron: little bit of meat
Iron: little bit of meat
Friday Jun 24, 2016 #
stretch/yoga 10:00 [0]
slept:7.5 (rest day)
Bloodtest for ferritin
Iron: meat
Iron: meat
Thursday Jun 23, 2016 #
Running (run with map) 45:00
slept:6.5 shoes: Nike Lunarglide Pink
Travelled an hour towards the orienteering event from work, but my train was late so I missed the connecting bus out to the event and the next wasn't for 40mins, couldn't be bothered waiting so travelled another hour home.
Anyway, the session I did instead was at least as good and no nettles ;)
Ran at a solid pace, reading the Swedish middle selection race map. Really good excercise, I'll do it once a week till WOC.
Helps train reading the map and making route choices on the run, and going through the legs in my head was a good excercise in focus. And there are heaps of routes online to compare with after. Sometimes I had difficulty knowing what parts of the forest would slow me down the most and it's relly useful to see the routes others actually took. The routes I chose were often wider than the ones I saw online. Switzerland has given me an aversion to green..
http://www.pan-kristianstad.nu/doma/show_map.php?u...
Iron: meat
Anyway, the session I did instead was at least as good and no nettles ;)
Ran at a solid pace, reading the Swedish middle selection race map. Really good excercise, I'll do it once a week till WOC.
Helps train reading the map and making route choices on the run, and going through the legs in my head was a good excercise in focus. And there are heaps of routes online to compare with after. Sometimes I had difficulty knowing what parts of the forest would slow me down the most and it's relly useful to see the routes others actually took. The routes I chose were often wider than the ones I saw online. Switzerland has given me an aversion to green..
http://www.pan-kristianstad.nu/doma/show_map.php?u...
Iron: meat
Wednesday Jun 22, 2016 #
orienteering race 1:00:00 [4]
slept:7.0
Local Zurich O, Hardwald (near Kloten).
Some parts very green (nettles OVER my head) and not as on the map, but I can't blame my poor run on that. Often got thrown by vegetation when I should have been relying instead on compass.
Need to work on keeping focus, my mind is generally waaay too over active and I need to teach it to shut up during orienteering. Going to experiment with some mindfulness training.
Some parts very green (nettles OVER my head) and not as on the map, but I can't blame my poor run on that. Often got thrown by vegetation when I should have been relying instead on compass.
Need to work on keeping focus, my mind is generally waaay too over active and I need to teach it to shut up during orienteering. Going to experiment with some mindfulness training.
Running warm up/down 5:00 [1]
The arrival of summer, at least for 3 days, made me sooooo happy today but it was tough running in the 'heat'. Scoffing down a bowl of salty instant noodles when I got home was the best.
Iron: tablet
Iron: tablet
Tuesday Jun 21, 2016 #
orienteering race 19:50 [5]
slept:7.0 shoes: Asics DS Trainer
Rapperswil sprint O race.
Pushed hard but pretty damn slow (2mins behind a junior girl..). Work to do there.
Didn't crack perfect race technically either, making one error through distraction, got caugh tup on details twice and maybe one slower RC. Generally reading ahead well though.
Pushed hard but pretty damn slow (2mins behind a junior girl..). Work to do there.
Didn't crack perfect race technically either, making one error through distraction, got caugh tup on details twice and maybe one slower RC. Generally reading ahead well though.
running drills/plyo 10:00 [4]
shoes: Asics DS Trainer
5 x per leg staircase hopping (18 steps)
Jump squats, lunges
Steep stair sprints
Jump squats, lunges
Steep stair sprints
Running warm up/down 20:00
shoes: Asics DS Trainer
Such a beautiful evening in Rapperswil!
Strength 14:00 [0]
Glutes
Iron: liquid
Iron: liquid
Monday Jun 20, 2016 #
Note
slept:8.0 (rest day)
Training for the next week.
M: -/strength
T: sprint O race (hard) + plyo
W: long O race (mod)
T: middle O race (hard) + plyo
F: -
S: middle O race national
S: long O race national
M: -/strength
T: sprint O race (hard) + plyo
W: long O race (mod)
T: middle O race (hard) + plyo
F: -
S: middle O race national
S: long O race national
Note
Iron: meat
Sunday Jun 19, 2016 #
Running 1:00:00 [3]
slept:7.0
Wanted to get some hill in my legs so ran up to Meinrad in the mist.
Felt slow, but sure I will be stronger next time..
Iron: meat
Felt slow, but sure I will be stronger next time..
Iron: meat
Saturday Jun 18, 2016 #
riding 1:20:00 [2]
slept:7.0
Bike, flat around upper Lake Zurich
Strength 15:00 [0]
Iron: little meat
Friday Jun 17, 2016 #
Running 44:00 [3]
shoes: Nike Lunarglide Pink
Sore throat still feeling toxic so I wnt for an easier run with some drills instead of road race. Will have to find another to do in a few weeks to make up for it..
Ran across the lake to Rappi at sunset, got back just in time to shelter from yet another hefty downpour.
Ran across the lake to Rappi at sunset, got back just in time to shelter from yet another hefty downpour.
running drills/plyo 5:00 [4]
shoes: Nike Lunarglide Pink
Short Plyo, aiming to build these sessions up so my legs are strong for the swedish forest :)
2 x per side single leg hopping up stairs (steep horgen bridge steps)
2x 10 squat jumps
Iron: steak
2 x per side single leg hopping up stairs (steep horgen bridge steps)
2x 10 squat jumps
Iron: steak
Thursday Jun 16, 2016 #
Strength 25:00 [3]
slept:7.5 (sick)
Mix of strength at home.
Damn sore throat hasn't got better in a week :(
Iron: liquid
Damn sore throat hasn't got better in a week :(
Iron: liquid
Wednesday Jun 15, 2016 #
stretch/yoga 10:00 [0]
slept:7.5
Stretch and roll.
R arch tight, gave it a massage and some heaty cream.
R arch tight, gave it a massage and some heaty cream.
Running 55:00
shoes: Nike Lunarglide Pink
4 x about 4min (1 song) efforts, finished with 6x30sec sprints.
Feeling a little bit stronger with every run, spent the time thinking about training sessions I want to do before WOC. Friday road race is still going to be a struggle though..
And it has seriously rained almost every day I can remember in the last few weeks and I'm a bit sick of it! Clouds at sunset are beautiful though..
Iron: liquid and bit of meat
Feeling a little bit stronger with every run, spent the time thinking about training sessions I want to do before WOC. Friday road race is still going to be a struggle though..
And it has seriously rained almost every day I can remember in the last few weeks and I'm a bit sick of it! Clouds at sunset are beautiful though..
Iron: liquid and bit of meat
Tuesday Jun 14, 2016 #
stretch/yoga 10:00 [0]
slept:7.0 (rest day)
Rolling ITBs, they felt tight towards the end of the run yesterday.
Note
Still have a mean sore throat, otherwise feeling ok.
Rest day because busy all day.
Iron: tablet
Rest day because busy all day.
Iron: tablet
Monday Jun 13, 2016 #
Running 56:00
slept:6.5 shoes: Nike Lunarglide Pink
Run with the ASVZ group. Running drills then short pyramid 1-2-4-2-1
Tried to focus on good running form, at least during the efforts.
Tried to focus on good running form, at least during the efforts.
running drills/plyo 5:00 [3]
Strength 5:00 [1]
Note
Iron: liquid and little bit of meat
stretch/yoga 10:00 [0]
Sunday Jun 12, 2016 #
Running 1:06:00
slept:7.0 shoes: Nike Lunarglide Pink
Moderate run from Pfäffikon-Wilen-Eichholz.
Still have a really mean sore throat but otherwise feel good.
Iron: meat
Still have a really mean sore throat but otherwise feel good.
Iron: meat
Note
plan so far for this week:
M: ASVZ run technique + 1-2-4-2-1
T:
W: ASVZ various intervals
T:
F: Nuolen Abendlauf 11.8km
S: cross training
S: O training
- Daily strength and stretch/roll
- 2x short plyo sessions
- 1x armchair O
M: ASVZ run technique + 1-2-4-2-1
T:
W: ASVZ various intervals
T:
F: Nuolen Abendlauf 11.8km
S: cross training
S: O training
- Daily strength and stretch/roll
- 2x short plyo sessions
- 1x armchair O
Friday Jun 10, 2016 #
Strength 25:00 [0]
stretch/yoga 10:00 [0]
riding 1:05:00
Thursday Jun 9, 2016 #
Running 30:00 [3]
(sick)
Wednesday Jun 8, 2016 #
Note
(sick)
Monday Jun 6, 2016 #
Running 27:00 [2]
running drills/plyo 5:00 [3]
Sunday Jun 5, 2016 #
Running intervals 43:00
slept:8.0 shoes: Nike Lunarglide Pink
stretch/yoga 10:00 [0]
Strength 10:00 [0]
Saturday Jun 4, 2016 #
Strength 10:00 [0]
slept:8.0
stretch/yoga 10:00 [0]
Friday Jun 3, 2016 #
Strength 45:00
slept:6.5
ASVZ pilates
Thursday Jun 2, 2016 #
Strength 10:00 [0]
slept:7.0
am maintenance
stretch/yoga 10:00 [0]
Morning and after run
Running 45:00
shoes: Adidas Supernova boost
From Galgenen to pfäffikon via johannisburg, easy/mod with some surges at the end.
L ITB tight at the end.
L ITB tight at the end.
Wednesday Jun 1, 2016 #
Running 16:00 [2]
slept:6.0 (sick) shoes: Nike Lunarglide Pink
Still not feeling recovered after being sick the last 2 days (achey bones feeling and tired) so just a little jog to stretch out and get some fresh air.
stretch/yoga 10:00 [0]
feeling very tight
Strength 10:00 [0]
Note
Keeping track of iron: iron liquid and some meat