Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 30 days ending Apr 30, 2017:

	activity	#	time	miles		km		+m
	orienteering	12	10:39:43	39.36		63.35		1277
	Running	15	8:04:58	47.48		76.4		543
	stretch/yoga	9	2:25:00
	riding	3	2:23:00	17.21		27.7
	Strength	1	1:00:00
	running drills/plyo	1	20:00	1.06	(18:57)	1.7	(11:47)	1
	Total	33	24:52:41	105.11		169.15		1821
	[1-5]	23	21:59:47
averages - sleep:7.1

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Sunday Apr 30, 2017 #

9 AM

Running 31:39 6.04 km (5:14 / km) +4m 5:13 / km
ahr:147 max:165 shoes: Asics DS Trainer

Augarten again with 10x 1min.

Saturday Apr 29, 2017 #

9 AM

Running 19:54 3.53 km (5:38 / km) +4m 5:36 / km
ahr:137 max:153 shoes: Asics DS Trainer

Morning jog, first run since half marathon last weekend. Lovely park in Vienna. Was really busy with the conference during the week, from early morning to late night/early morning ;)

Monday Apr 24, 2017 #

riding 45:00 [3]

Cruising round Vienna on the city bikes feeling summery. Great city and so much green space!
Legs a bit sore, quads and hammies.

Sunday Apr 23, 2017 #

9 AM

Running 1:44:54 21.3 km (4:56 / km) +58m 4:52 / km
ahr:158 max:176 slept:8.0 shoes: Asics DS Trainer

I ran my first ever half marathon!!! Vienna City Marathon.

This did seem like a pretty rash idea when I entered a few months ago (under pressure from work friends who I am at a conference with) because I knew that I would be tired from the O camp and races last week. I also did pretty much no suitable training and had a cold most of the last 2 months, and my longest run this year was about 14km. Yesterday I was really wishing I was elsewhere and considering missing it. Also my preparation on the day was hopeless, I couldn't find anywhere open for breakfast this morning so had three small jam filled doughnut balls 30mins before the start, so even at the start I was very apprehensive about it.

But it went well! I had no goals and didn't know what to expect because in my last proper training run even hitting 5m/k was hard. I just wanted to run at a constant pace and be strong enough at the end to still be pushing. In the first few km's I though 5:30 m/k average would be ok, set teh expectations low so as not to be disappointed. Then found running just over 5m/k was comfortable enough and gradually shifted my goal to 1h45. The kilometers really just slipped by, suddenly 10km was done, legs just started feeling tired at 14km but then it was home stretch and I managed to increase the pace for the last few km's and snuck in under 1:45.
Cadence 80-85 not bad, was trying to keep it high.

The only unpleasant moment was getting a really bad chest/back/side stitch/cramp, partly from carrying my heavy bags yesterday and partly from my sore rib. I had to stop to stretch it a couple of times. Right knee was a little achey at the start and right at the end coming down a hill into a cold wind.

Otherwise I felt quite good and enjoyed it more than I expected. Vienna is grand and amazing and the atmosphere was pretty cool! Enjoyed watching the marathon finishers after my race, first the top ones and all the way down to the stragglers. Never thought I would want to do a marathon but today I was tempted, 21km seemed to fly by and that was without training properly..

Now i'm tired and have a headache..

http://www.vienna-marathon.com/?surl=6c78ba5f11ae0...

5km 25:25
10km 50:18
15km 1:15:22
20km 1:40:10

Also, I can't deal with being in category W30, I'm not 30 yet!!!

C • congrats 7

C • W30 3

Saturday Apr 22, 2017 #

Note
slept:4.5 (rest day)

travel to Vienna took most of the day and lots of traipsing about and not enough food. feeling really negative about having to run half marathon tomorrow.
tired and felt like I barely slept, had to get up at 4:30 to get my bus.

Friday Apr 21, 2017 #

3 PM

orienteering 6:35 1.14 km (5:45 / km)
ahr:163 max:196 shoes: Asics DS Trainer

Camp sprint relay, run the 3rd leg with the boys. It was super fun, short enough that I could run flat out, and also technical enough that I could almost keep up a bit with them. Usually by brain is much faster than my legs so I like super tricky sprints like this where my slowness doesn't limit me as much. Or I should just get faster..
Got at least 1 wrong route choice.

Running 6:00 [2]

my legs were really sore today so I did as little running as possible.. and had a swim in the freezing ocean which made me feel super amazing. Every time I see the ocean again I realise afresh how much I have missed it!

Thursday Apr 20, 2017 #

10 AM

orienteering 1:15:43 7.52 km (10:04 / km) +270m 8:32 / km
ahr:130 max:169 slept:6.0

slowish shadowing again, v rocky and hilly terrain, really cool for long distance.
legs tired with Muskelkater from terrain or perhaps running drills yesterday

6 PM

stretch/yoga 15:00 [0]

legs really very sore..

Wednesday Apr 19, 2017 #

10 AM

running drills/plyo 20:00 1.7 km (11:47 / km) +1m 11:45 / km
slept:5.0

warm up drills

orienteering 26:53 3.28 km (8:11 / km) +35m 7:46 / km
ahr:150 max:175

collecting controls after training in the beautiful 'white' contour only forest (actually found the map simpler with all the vegetation and rock removed). Slovenian countryside is beautiful, there were wild jonquils which I've never seen before! And heaps of wild sage.

orienteering 1:30:16 7.25 km (12:27 / km) +86m 11:45 / km
ahr:118 max:156

running a pretty difficult compass/countour training with two of the younger girls. they did really well even on the long legs with nothing to go on, but a fair bit at walking pace.
Whilst bashing through a thicket a few wild pigs started charging through and grunting, I tried to climb a ridiculously small sapling in panic but they went on their way..

3 PM

orienteering 51:32 7.18 km (7:11 / km) +53m 6:55 / km
ahr:141 max:162

Shadowing one of the W16s on the middle 'race' training. Pretty much fast, flat terrain but with cool rock details and poor visibility. I like shadowing!

6 PM

stretch/yoga 15:00 [0]

legs feeling pretty tired from the terrain actually. don't really have any niggles though which is good.

Tuesday Apr 18, 2017 #

Note

For the record: over a month on rib still a bit sore to stretch and breathe deep but not bothering my running.
Cold pretty much gone, just a bit stuffy nose.

5 PM

stretch/yoga 15:00 [0]
slept:7.0 (rest day)

Monday Apr 17, 2017 #

11 AM

Running warm up/down 5:21 0.64 km (8:18 / km) +63m 5:34 / km
ahr:144 max:147

up to start on hilltop

orienteering 51:22 5.2 km (9:53 / km) +172m 8:29 / km
ahr:156 max:165

Last stage. Totally different terrain - on top of a limenstone hill/plateau, partially open but with lots of different types of green and random stone walls, cairns, trenches. Bit messy today, massively overshooting one and once getting confused and reading/running 6-7 instead of 10-11.. even thinking it was strange I would have such a similar leg again. Also some good bits though i.e. running downhill ;)
Just enough for a win, not as many good splits though.
http://orienteeringonline.net/SplitTimes.aspx?Comp...

C • Congratulations 2

4 PM

Running 22:49 2.8 km (8:09 / km) +60m 7:22 / km
ahr:120 max:148

Again out into the terrain with the girls, stop start.

6 PM

stretch/yoga 15:00 [0]

Sunday Apr 16, 2017 #

10 AM

Running 14:40 1.94 km (7:34 / km) +70m 6:25 / km
ahr:144 max:160

warm up to start

orienteering race 1:13:32 7.45 km (9:52 / km) +203m 8:41 / km
ahr:161 max:167

Easter 4 day 3. Felt very physical today and got pushed around by the terrain more than I would have liked. Had a great start and found all controls pretty cleanly but lost quite some time on wobbly, messy routes in the rocky depressiony stuff or losing contact mid leg.

2 PM

Running 49:15 5.5 km (8:57 / km) +100m 8:13 / km
ahr:116 max:156

Back out into the terrain again to look at some stuff with the girls. Massive drenching thunderstorm after a beautiful sunny morning.

6 PM

stretch/yoga 15:00 [0]

Saturday Apr 15, 2017 #

9 AM

Running 8:21 1.32 km (6:20 / km)
ahr:136 max:151

wup

orienteering race 36:26 3.63 km (10:02 / km) +71m 9:08 / km
ahr:160 max:166

Middle race in cool karst terrain, lots of big holes! Good visibility but running a bit tough because of rocky ground.
Technically pretty good but did lose contact once for about a minute and a few smaller mistakes. Could be more efficient picking lines around the holes.
Fun!
4 min win, but two splits >30sec behind fastest.
http://www.orienteeringonline.net/SplitTimes.aspx?...

Running 8:51 1.35 km (6:35 / km) +16m 6:12 / km
ahr:124 max:141

6 PM

stretch/yoga 15:00 [0]

Friday Apr 14, 2017 #

1 PM

orienteering 39:05 4.2 km (9:18 / km) +34m 8:56 / km
ahr:147 max:166 shoes: Roc lite #3

Very exciting catching the night train to Slovenia for a week long training camp with the central schweiz junior team!
First a jog around a semi open map with sink holes, bit of shadowing, mostly just enjoying the beautiful day and terrain. Felt really joyous to be orienteering in totally new terrain :)

5 PM

Running 14:00 1.82 km (7:41 / km) +1m 7:40 / km
ahr:126 max:148

warm up for sprint, didn't feel fast

orienteering race 18:50 3.54 km (5:19 / km) +2m 5:18 / km
ahr:166 max:172

We are running the 'Easter 4' http://www.easter4.com/

Sprint race in a really cool old seaside town, lots of alleyways and almost always a route choice, often had too look quite wide. Loved the feeling of confidently turning down the right alley in the more complicated bits, reading the map welll. Didn't love how slow I felt on the more running legs, wasn't pushing 100% though (do I even have a 10)% at the moment?).
Dip in the ocean and a huge, cheap icecream after.
4th 2:47 behind the hungarian girl Ildikó who I ran with a bit in the WOC middle last year.

Running 5:21 0.8 km (6:41 / km)
ahr:127 max:136

6 PM

stretch/yoga 15:00 [0]

Wednesday Apr 12, 2017 #

7 PM

Running 26:29 [0] 3.12 km (8:29 / km) +53m 7:49 / km

collecting controls Etzel Milchsuppe OL

Monday Apr 10, 2017 #

Note
slept:8.0 (sick) (rest day)

Head cold worse again after the weekend and body also not feeling top so I guess I'll take it easy this week before heading to Slovenia at Easter.

C • :( 2

Sunday Apr 9, 2017 #

11 AM

Running 24:35 0.12 km (3:30:07 / km) +13m 2:15:04 / km
ahr:146 max:163

very steep way to the start, took longer than expected. missed my start but got an empty slot, rather stuffed before starting!

orienteering 1:30:20 9.51 km (9:30 / km) +304m 8:11 / km
ahr:145 max:167 (sick)

Italy long, running just a mod pace because I didn't feel good. Set the goal of really enjoying it, which I did :) Beautiful place up above lake Como!

Saturday Apr 8, 2017 #

stretch/yoga 20:00 [0]

Bit of a stretch/yoga on a sunny hillside in the Alps with Tobias and Jas on our way over to Italy!

4 PM

Running 14:27 2.37 km (6:06 / km) +3m 6:04 / km
ahr:131 max:161

orienteering 19:09 3.44 km (5:34 / km) +47m 5:12 / km
ahr:166 max:172

Italy sprint race

Friday Apr 7, 2017 #

Note
(rest day)

another rest day to try be better for the weekend. not feeling too bad, just gross blocked sinuses..

Thursday Apr 6, 2017 #

orienteering 1:00:00

checking control sites from Bieberbrugg, v. steep map but forest was beautiful in parts. pyhsically I didn't feel good. head a bit stuffy but mainly just tired and weak feeling so I didn't push.

Wednesday Apr 5, 2017 #

Note
(rest day)

rest to try let the cold get better

Tuesday Apr 4, 2017 #

Note
slept:7.5 (sick)

Fark, seriously, another cold? or the same one which has lingered since feb coming back..? Sore throat and sinuses.
Also in the arvo felt super weak and tired and kinda dizzy, but maybe it was the coffee after lunch.
Training feels like a losing battle at the moment.

Monday Apr 3, 2017 #

7 AM

riding 15:00 [1]

7 PM

riding 1:23:00 [1] 27.7 km (3:00 / km)
ahr:105 max:140 slept:8.0

Ride from work to Wädenswil, where I got on the train for the last 11km home cos I was tired and late.
I so miss having a bike commute, wish I lived in Zurich. Riding a bike is such a great feeling! Will ride home at least once a week :)

Sunday Apr 2, 2017 #

Note

Kind of happy with training this week, my cold finally gone and rib pain ok. Really need to get back into stretching and strength to make sure knee doesn't become problematic.

Plan for next week:
M: long bike home
T: TSV run 12+ km with tempo
W: Short with short speed
T: Long run
F: -
S: Italy sprint O race
S: Italian long O champs

1 PM

Running 1:19:08 14.24 km (5:33 / km) +42m 5:29 / km
ahr:145 max:157 slept:8.0 shoes: Adidas boost blue

Long run (a bit shorter than planned but also a bit faster). Pretty flat. Felt better than yesterday and time seemed to pass quickly - tried to keep a strong but not too hard pace. 30s harder every 5mins or so.
Right knee was sore on and off in the first 25 mins, almost gave up but it was better after stopping for a stretch.

4 PM

Strength 1:00:00 [3]

Climbing in the gym, 2.5 hours there total, by then end my arms had absolutely reached their limit, couldn't hold on any longer and now using a pen is hard.. Successful up to level 5c, on a couple of 6a not quite.

7 PM

stretch/yoga 20:00 [0]

Saturday Apr 1, 2017 #

5 PM

Running 49:14 9.52 km (5:10 / km) +56m 5:01 / km
ahr:148 max:162 slept:8.5 shoes: Asics GT 2000

Apparently 5m/km is my 'tempo run'.. Running feels kind of shit at the mo, legs really reluctant and running style feels weak (glutes not doing enough), and I stopped a few times because I lost momentum.
But at least my rib pain has stopped bothering me whilst running (still sore lying down and especially rolling over).

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