Training Log Archive: 007In the 30 days ending Jun 30, 2018:
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| 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 | Fr | Sa | ||||||||||||||||||||||||||||||||||
Saturday Jun 30, 2018 #
2 PM
orienteering 1:16:36 6.34 km (12:05 / km) +415m 9:06 / km
ahr:135 max:156
Brambruesch OL.
Very steep slopes - up, across, down - and mostly poor runnability (rough and vegetation underfoot).
Not very difficult orienteering but focus was pretty poor and had a few minor things I could have done better.
Got suddenly weak after about half an hour and felt like my legs could barely hold me going downhill, but only lasted about 10 mins (low blood sugar? running 3pm and forgot to have lunch)
Very steep slopes - up, across, down - and mostly poor runnability (rough and vegetation underfoot).
Not very difficult orienteering but focus was pretty poor and had a few minor things I could have done better.
Got suddenly weak after about half an hour and felt like my legs could barely hold me going downhill, but only lasted about 10 mins (low blood sugar? running 3pm and forgot to have lunch)
8 PM
walking 30:00 [1] +250m
Hike uphill to camping spot with Jas, on the way to the O event at Kesch Hut.
Friday Jun 29, 2018 #
12 PM
Running hills 51:53 5.72 km (9:04 / km) +455m 6:29 / km
ahr:138 max:170 slept:8.5 shoes: Asics DS Trainer
16mins steep uphill warm up (Hirschloch).
10x 60sec hill sprints with 90 secs rec, 2.5mins break after 5.
Then jog back down same way.
For the first 5 ints I did 60secs and marked how far I got (varied a bit!), and for the second five I ran to the furthest point from the first five. This made me push really hard to try get there in 60secs but I managed it (59, 61, 60, 60, 59)!
Good session, really smashed after the interals. My legs felt pretty tired throughout though. My right knee has been bothering me a bit, just feeling achey on the stairs sometimes, but running didn't feel anything despite the steepness.
Got swooped a few times by some kind of squawking bird of prey! Larger than a magpie but not as persistent :)
10x 60sec hill sprints with 90 secs rec, 2.5mins break after 5.
Then jog back down same way.
For the first 5 ints I did 60secs and marked how far I got (varied a bit!), and for the second five I ran to the furthest point from the first five. This made me push really hard to try get there in 60secs but I managed it (59, 61, 60, 60, 59)!
Good session, really smashed after the interals. My legs felt pretty tired throughout though. My right knee has been bothering me a bit, just feeling achey on the stairs sometimes, but running didn't feel anything despite the steepness.
Got swooped a few times by some kind of squawking bird of prey! Larger than a magpie but not as persistent :)
stretch/yoga 20:00 [0]
black roll and stretch before and after run
3 PM
riding 54:13 19.75 km (2:45 / km) +250m 2:35 / km
ahr:130 max:151
Galgenen - Pfaeffikon / Einsiedeln - Brunni
(train Pfaeffikon - Einsiedeln)
Had a work celebration for 50 years of research in the Alptal catchment, where I sometimes helped with snow measurements. So I rode there with the help of the train (legs felt tired and not particularly like doing a big climb), and a little swim just before arriving to freshen off :)
(train Pfaeffikon - Einsiedeln)
Had a work celebration for 50 years of research in the Alptal catchment, where I sometimes helped with snow measurements. So I rode there with the help of the train (legs felt tired and not particularly like doing a big climb), and a little swim just before arriving to freshen off :)
9 PM
riding 1:30:00 29.67 km (3:02 / km) +376m 2:51 / km
ahr:69 max:69
Brunni - Einsiedeln - St Meinrad - Altendorf - Galgenen
Ride back from Brunni, very full from a feast of a dinner but not really feeling the three wines fortunately. It is just such magic riding the bike on a summers evening!! Needed a bit better front light in some of the forest sections coming down to Altendorf, but almost traffic free the whole way!
Ride back from Brunni, very full from a feast of a dinner but not really feeling the three wines fortunately. It is just such magic riding the bike on a summers evening!! Needed a bit better front light in some of the forest sections coming down to Altendorf, but almost traffic free the whole way!
Thursday Jun 28, 2018 #
3 PM
riding 1:12:33 12.5 km (5:48 / km) +615m 4:39 / km
ahr:131 max:152 slept:8.0
54 mins ride up to Alp Brunnen to meet Tobias and Cyril, and then cruised back down.
Wednesday Jun 27, 2018 #
stretch/yoga 10:00 [3]
Black roll - r hammy tight, and r knee also a bit niggly
5 PM
orienteering 52:01 6.66 km (7:48 / km) +181m 6:52 / km
ahr:150 max:162
Zug Milchsuppe OL.
O) focus on planning leg and having certain approach to spike control: mostly good but lost contact coming into a couple of controls (more a lack of focus)
L) run whatever pace, not important: felt pretty ploddy but at least ankle was fine!
M) stay focused on optimizing route constantly, stay focused despite shitty boring terrain: struggled the most with focus, maybe because of not pushing to any intensity and lots of track running. Thoughts wandering way too much, even at crucial moments (started reading into 6 when was going into 3).
It will be good preparation to do some more training in shitty green forest in prep for Latvia. I actually really loved orienteering this evening despite the terrain..
O) focus on planning leg and having certain approach to spike control: mostly good but lost contact coming into a couple of controls (more a lack of focus)
L) run whatever pace, not important: felt pretty ploddy but at least ankle was fine!
M) stay focused on optimizing route constantly, stay focused despite shitty boring terrain: struggled the most with focus, maybe because of not pushing to any intensity and lots of track running. Thoughts wandering way too much, even at crucial moments (started reading into 6 when was going into 3).
It will be good preparation to do some more training in shitty green forest in prep for Latvia. I actually really loved orienteering this evening despite the terrain..
Tuesday Jun 26, 2018 #
Event: 5 days of Italy 2018
4 PM
Running 37:50 6.15 km (6:09 / km) +167m 5:25 / km
ahr:144 max:162
4x4mins in forest
Knee felt fine
Knee felt fine
Monday Jun 25, 2018 #
6 PM
Running 19:07 3.68 km (5:12 / km) +10m 5:08 / km
ahr:149 max:166
Flugplatz Mollis, pushiing. Tobi am Gleitschirmfliegen!
R knee a bit iffy
R knee a bit iffy
Sunday Jun 24, 2018 #
12 PM
Running 52:00 [3]
slept:9.0
Run along the spectacular Rheinschlucht, flattish but pushing the few hills a bit harder.
In the last 10mins or so my right knee was slightly sore.
Felt lousy all day, I think because of having 2 coffees at breakfast and getting a bit car sick..
In the last 10mins or so my right knee was slightly sore.
Felt lousy all day, I think because of having 2 coffees at breakfast and getting a bit car sick..
9 PM
stretch/yoga 30:00 [0]
Saturday Jun 23, 2018 #
walking 4:00:00
slept:8.0
Speccy hike with Jas and friends, Zervrailahorn.
Strength 10:00 [0]
Climbing exercises.
Friday Jun 22, 2018 #
6 PM
Running 18:36 2.49 km (7:29 / km) +94m 6:17 / km
ahr:132 max:150
Evening jog
Thursday Jun 21, 2018 #
stretch/yoga 30:00 [0]
11 AM
Running 36:18 [3] 4.49 km (8:05 / km) +11m 7:59 / km
Run with Norina and Manuela
Wednesday Jun 20, 2018 #
8 AM
stretch/yoga 20:00 [0]
slept:8.5
Note
Tetanus etc and Rabies vaccine
Strength 10:00 [0]
7 PM
water running 15:00 [1]
riding 20:00 [1]
Tuesday Jun 19, 2018 #
Note
slept:8.0 (rest day)
Feeling even better (at least appetite is mostly back, not feeling sick after food), but still tired and legs v tired on the small hikes I did today.
Monday Jun 18, 2018 #
Note
Maybe wasn't the ride that made me sick but a drawn out stomach bug or something which seems to be affecting me.. somehow lost almost 3 kg in the last couple of days!
12 PM
Running 1:35:14 9.41 km (10:07 / km) +614m 7:38 / km
ahr:129 max:151 slept:8.0 shoes: Adidas boost blue
Went for an easy jog with Eef, still feeling pretty weak but wanted to get out so just made sure I kept my HR low, which meant I walked quite a lot fo the climb.
Lovely mountains :)
Slight pain in left foot (from old ankle sprain) after we took an 'offpiste' route along the slope by the lake.
Lovely mountains :)
Slight pain in left foot (from old ankle sprain) after we took an 'offpiste' route along the slope by the lake.
Sunday Jun 17, 2018 #
Note
slept:8.0 (sick)
Waay better than yesterday, just feeling bit weak, slightly achey and bit queasy. Went for an evening walk from Klosters.
I really think this has been a reaction the overly strenuous ride.
I really think this has been a reaction the overly strenuous ride.
Saturday Jun 16, 2018 #
Note
slept:8.0 (sick)
In Davos. Terrible sleep, body aching and too hot, rhr way too high. Body feels totally wrecked the whole day, not just sore muscles but everything aching, weak and fever/chills. The ride yesterday was way too intense and my poor body seems to be in meltdown :(
Friday Jun 15, 2018 #
9 AM
stretch/yoga 30:00 [0]
11 AM
riding 4:04:18 99.27 km (2:28 / km) +1391m 2:18 / km
ahr:141 max:166
Ride from Galgenen to Klosters with Eef and Daniel. I'd planned to ride up today for a conference and since the others had the same idea we joined forces. The others already had 50km before they met me, but are way fitter on the bike so that wasn't much handicap, unfortunately! Quite a quick pace from the start but it was mostly flat and I managed ok for the first hour or two, although often lactic. It just got less and less enjoyable though as I tired, and Daniel didn't understand the concept of slowing down, so I tried to keep up and it was tough! In hindsight I don't think it was smart to push so hard for so long, and not at all the enjoyable day riding though the countryside which I had planned.
Have to upload GPS/HR data later.
Have to upload GPS/HR data later.
Thursday Jun 14, 2018 #
5 PM
riding 2:08:40 48.65 km (2:39 / km) +263m 2:34 / km
Back in Zurich. Went into work to pick up spare roadbike/commuter from my boss for the ride to Davos tomorrow. (actually ex-work, ex-boss as I'm officially finished!).
Pretty fancy road bike to have as a spare, nice ride!
Pretty fancy road bike to have as a spare, nice ride!
8 PM
Running 22:42 [1] 3.57 km (6:21 / km)
V slow jog to Lachen to pick up other bike from the station. Legs felt a bit hopeless after the ride.
riding 12:54 [1] 3.73 km (3:27 / km) +72m 3:09 / km
Normally wouldn't log the ride home from the station but was knackered enough to feel like it ;)
Sunday Jun 10, 2018 #
walking 3:00:00 [1]
Hike up Mt Stromboli active volcano, leaving 6pm and back at midnight! Spectacular.
Friday Jun 8, 2018 #
8 AM
Running 35:27 2.85 km (12:26 / km) +314m 8:01 / km
Up from Malfa and back
Thursday Jun 7, 2018 #
stretch/yoga 30:00 [0]
8 AM
Running 32:00 3.93 km (8:08 / km) +203m 6:28 / km
From Salina Santa Marina up and back. Foot a little iffy going down, but pretty good.
Tuesday Jun 5, 2018 #
8 AM
stretch/yoga 30:00 [0]
slept:7.0
Morning stretch
Running 19:00 [1]
Easy jog to test foot. Still a bit iffy (bit unstable and putting power or toe running feels like too much strain) so didn't over do it.
Still infinitely better than last attempt.
Still infinitely better than last attempt.
Monday Jun 4, 2018 #
Note
slept:9.0
Rome. SO much walking!
Foot still not 100% bit definately improved :)
Foot still not 100% bit definately improved :)
Sunday Jun 3, 2018 #
Note
slept:5.0 (rest day)
Holidays! Train to Rome via Milano (6.5hours all up).
Lots of walking!
Lots of walking!
Saturday Jun 2, 2018 #
1 PM
riding 2:42:18 49.84 km (3:15 / km) +615m 3:04 / km
ahr:133 max:166 slept:7.0 (injured)
Lovely ride with Eef, heavenly day and went through so many beautiful places. Freezing cold swim in Linthcanal along the way :)
Foot is still too sore to run.
Foot is still too sore to run.
Friday Jun 1, 2018 #
8 AM
riding 25:00
Fast ride to the Pfaffikon train station, had to really push and then missed the train anyway.. which at least gave me time to de-sweat before getting the next train..
C • mtbo 3
8 PM
riding 30:00 [1]