Training Log Archive: 007In the 31 days ending Jan 31, 2015:
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| 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 | Fr | Sa | |||||||||||||||||||||||||||||||||||||||||
Saturday Jan 31, 2015 #
7 PM
Strength 30:00 [0]
Friday Jan 30, 2015 #
6 PM
orienteering 1:27:00 9.0 km (9:40 / km) +296m 8:18 / km
ahr:153 max:169 shoes: Roc lite #3
Adlisberg Night O NLZ training. HEAPS of snow, sometimes knee deep and very powdery, and sometimes hard to see beyond my weak headlamp's illumination of falling snowflakes (ordered a better headlamp from china!).
Great fun though, I love night adventures (though was getting pretty frozen by the end and looking forward to pie for dinner).
Technically a bit sloppy- rough compass not too bad but confidence and visibility low, often messed up at the end of the leg. Tried to go straight mostly, not always the fastest choice.
Map/GPS. nice to see all my failings ;)
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Great fun though, I love night adventures (though was getting pretty frozen by the end and looking forward to pie for dinner).
Technically a bit sloppy- rough compass not too bad but confidence and visibility low, often messed up at the end of the leg. Tried to go straight mostly, not always the fastest choice.
Map/GPS. nice to see all my failings ;)
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Thursday Jan 29, 2015 #
5 PM
Running 37:00 6.2 km (5:58 / km) +79m 5:36 / km
ahr:145 max:170 slept:9.0 shoes: Adidas Supernova boost
Another exam down, then a head clearing run in the evening from Pfäffikon. Two harder exams coming up next week.
Tried to run in the snow as much possible, fun though it was very slushy. Last km or so running faster on the street, racing the slow moving traffic.
*Right foot slightly sore/achy on top. Surely my shoes aren't to old already (42hours?).
First run with my new garmin watch!! First time I've had a GPS watch, thanks to Tobias for my birthday present :) It is mainly for O analysis but will use it for all running training to track km's too, though I'm not overly interested in what slow pace I'm running through snow ;)
Impressed to see how it can all be downloaded straight into AP, better than garmin training centre which can't even tell me how long I was in each HR zone..
Test it out with night orienteering training tomorrow.
Tried to run in the snow as much possible, fun though it was very slushy. Last km or so running faster on the street, racing the slow moving traffic.
*Right foot slightly sore/achy on top. Surely my shoes aren't to old already (42hours?).
First run with my new garmin watch!! First time I've had a GPS watch, thanks to Tobias for my birthday present :) It is mainly for O analysis but will use it for all running training to track km's too, though I'm not overly interested in what slow pace I'm running through snow ;)
Impressed to see how it can all be downloaded straight into AP, better than garmin training centre which can't even tell me how long I was in each HR zone..
Test it out with night orienteering training tomorrow.
9 PM
Strength 17:00 [0]
bit more on glutes/legs today
stretch/yoga 10:00 [0]
Wednesday Jan 28, 2015 #
11 AM
Running 59:00
ahr:147 max:166 slept:8.0 shoes: Adidas Supernova boost
Run in sun and snow :) Around Eichholz in the forest, Freienbach etc. Tried to run in the snow as much as possible, should make me stronger..
Felt calf pain this morning in bed but doesn't seem to have much to do with running.
Felt calf pain this morning in bed but doesn't seem to have much to do with running.
stretch/yoga 10:00 [0]
mainly foam roller massage and hip/leg stretches
9 PM
Strength 15:00 [0]
daily strength, mainly abs and upper body as legs feeling tight enough.
stretching for them instead.
stretching for them instead.
Tuesday Jan 27, 2015 #
7 AM
stretch/yoga 10:00 [0]
slept:8.0
morning stretch. calf still sore during the night, but perhaps a bit better than yesterday.
8 PM
swimming 25:00 [1]
Jona pool. 10mins breast stroke, 15mins freestyle
water running 15:00 [1]
pool running easy
Monday Jan 26, 2015 #
stretch/yoga 10:00 [0]
slept:8.0 (injured) (rest day)
Calf was quite sore in bed, whilst turning over. Soreness comes when rotating leg/hip, not when stretching the actual calf muscle in a running position.. so will focus on stretching out everything in the next few days.
Note
pm leg/calf feeling really weird.. pain in calf with certain movements even when just sitting or lying, without the calf being in a stretched position. feel really unco walking on it, thought walking isn't necessarily painful.
I have the feeling it is some tightness from above going down the leg. sitting all day seems to make it worse?
stretch/roll/tobias massaged
Not sure how this weeks training will be considering leg. Priority stretches, go to pool if not confident about running/skiing.
M- rest
T- pm swim
W- try short run + pm swim?
T- pm run if ok or try xc skiing?
F- night O training
S- XC ski?
S- XC run race 4km?
I have the feeling it is some tightness from above going down the leg. sitting all day seems to make it worse?
stretch/roll/tobias massaged
Not sure how this weeks training will be considering leg. Priority stretches, go to pool if not confident about running/skiing.
M- rest
T- pm swim
W- try short run + pm swim?
T- pm run if ok or try xc skiing?
F- night O training
S- XC ski?
S- XC run race 4km?
Sunday Jan 25, 2015 #
Strength 5:00 [0]
(injured) (rest day)
Little bit of core, then decided I was so stiff that stretching and massage would be more beneficial.
At some point during the day I noticed strange calf pain, on the right, inside upper part. Similar as in 2007, which was primarily from tight piriformis causing tightness in calf. Massaged tightness in calf and stretched.
At some point during the day I noticed strange calf pain, on the right, inside upper part. Similar as in 2007, which was primarily from tight piriformis causing tightness in calf. Massaged tightness in calf and stretched.
stretch/yoga 10:00 [0]
Saturday Jan 24, 2015 #
4 PM
Running 49:00
ahr:143 max:160 shoes: Innov8 Oroc
Up to Feusisberg for some running in snow :)
Strength 15:00 [0]
Friday Jan 23, 2015 #
8 AM
Strength 30:00 [0]
stretch/yoga 10:00 [0]
7 PM
Running warm up/down 32:00
Run from home up to Luegeten for night O training in Etzel. Very exciting running up to the snow with amazing views over the lake. 19mins up then 13 back down.
orienteering 1:14:00
ahr:147 max:176 shoes: Roc lite #3
Night control picking in Etzel. 74 Controls on the map but I only got up to 40 as my lamp started getting really dim. The controls were just tapes, not the reflectors, so had to be right on top of them!
I was not being quite careful enough, really need to get direction right from the beginning of the leg.
Lots of snow, fun fun fun!
I was not being quite careful enough, really need to get direction right from the beginning of the leg.
Lots of snow, fun fun fun!
Thursday Jan 22, 2015 #
6 PM
Running hills 1:03:00
ahr:154 max:182 slept:7.0 shoes: Adidas Supernova boost
Running group from Hönggerberg, straight after my first exam.
15min warm up, magic running in the forest in winter at night :)
2x 4min hill, 5min jog back down (HR 170/180, 175/182).
4x 1min hill, 1:40 jog back down (HR 168/179, 168/180, 167/178/, 169/179)
Covered about the same distance on the two long hills, pushed hard.
The shorter hill was steeper and I was focusing on leg speed and strength, ow! First one got further, the last 3 about the same.
Felt quite good, channeling my motto for the year: fierce and strong!
HR got higher in the intervals than other trainings in the last months, a good thing I think. R knee/ITB felt a bit achey towards the end.
15min warm up, magic running in the forest in winter at night :)
2x 4min hill, 5min jog back down (HR 170/180, 175/182).
4x 1min hill, 1:40 jog back down (HR 168/179, 168/180, 167/178/, 169/179)
Covered about the same distance on the two long hills, pushed hard.
The shorter hill was steeper and I was focusing on leg speed and strength, ow! First one got further, the last 3 about the same.
Felt quite good, channeling my motto for the year: fierce and strong!
HR got higher in the intervals than other trainings in the last months, a good thing I think. R knee/ITB felt a bit achey towards the end.
7 PM
Strength 15:00 [0]
excercises before run, then some more at home later
stretch/yoga 10:00 [0]
stretch after run and more at home (roll)
Wednesday Jan 21, 2015 #
Strength 15:00 [0]
core and stretching
no time for training today :(
maximum study cram, I should know that learning one semester's worth in 2 days isn't the best idea..
I see on my log that it is -5 outside, feels like -8! Actually I love it and really just want to go skiing or snow frolliking.. I think I have been outside for total of less than 2hours since i arrived back.
no time for training today :(
maximum study cram, I should know that learning one semester's worth in 2 days isn't the best idea..
I see on my log that it is -5 outside, feels like -8! Actually I love it and really just want to go skiing or snow frolliking.. I think I have been outside for total of less than 2hours since i arrived back.
Tuesday Jan 20, 2015 #
4 PM
Running 39:00
ahr:141 max:159 slept:8.0 shoes: Adidas Supernova boost
Afternoon study break run. Ran up to the edge of Züriberg forest, in beautiful, magical snow! Lots of study for exams so it was nice to get out. Wanted to go much longer but study is priority the next few weeks.
Feeling a bit stiff but otherwise good, ran a bit harder than yesterday. L knee a tiny it achey running back down.
Feeling a bit stiff but otherwise good, ran a bit harder than yesterday. L knee a tiny it achey running back down.
9 PM
Strength 15:00 [0]
knee excercises and stretching/rolling
Monday Jan 19, 2015 #
Note
Plan for this week (plus 15mins strength daily)
M: short easy run
T: short mod run
W: something at the gym
T: evening hill intervals after exam
F: evening night O Pfäffikon
S:long run or ski or swim
S:long run or ski or swim
M: short easy run
T: short mod run
W: something at the gym
T: evening hill intervals after exam
F: evening night O Pfäffikon
S:long run or ski or swim
S:long run or ski or swim
6 PM
Running 29:00
ahr:137 max:150 slept:10.0 shoes: Adidas Supernova boost
Flat easy run round the Pfäff. Felt awesome to be running after a solid day of study and 35 hours travel before that. I like winter training and am feeling motivated after rather disappointing World Cup in Tassie. Fire in the belly to keep me warm till spring!
Strength 15:00 [0]
15min strength every day for the rest of the year..
Today focus was on glutes/core
Today focus was on glutes/core
Sunday Jan 18, 2015 #
Note
arr. europe
throat gland and ear on right hand side is really sore when swallowing. really slept on the flight from china.
throat gland and ear on right hand side is really sore when swallowing. really slept on the flight from china.
Saturday Jan 17, 2015 #
Note
dep. aus.
Friday Jan 16, 2015 #
Note
last day in aus, in Melb with family
Thursday Jan 15, 2015 #
Note
yass - melbourne
Wednesday Jan 14, 2015 #
Running 31:00
ahr:135 max:151
from Grannys in Yass
Sunday Jan 11, 2015 #
Note
(rest day)
Saturday Jan 10, 2015 #
orienteering race 1:32:00 [5]
shoes: Roc lite #3
WC Long Tassie. Report to follow.
Running warm up/down 10:00 [2]
Friday Jan 9, 2015 #
Running 26:00 [2]
Long model, but mostly ran on the tracks. Right arch a little sore.
Thursday Jan 8, 2015 #
orienteering race 42:00 [5]
shoes: Roc lite #3
WC Middle.
Running warm up/down 15:00 [2]
Wednesday Jan 7, 2015 #
orienteering 30:00 [2]
middle model
Tuesday Jan 6, 2015 #
orienteering race 41:00
ahr:168 max:176 shoes: Roc lite #3
Oceania middle
Running warm up/down 20:00 [2]
Monday Jan 5, 2015 #
orienteering 42:00
ahr:139 max:157
Training 1.15000 Mt Pearson
Sunday Jan 4, 2015 #
Note
(rest day)
Saturday Jan 3, 2015 #
Note
(rest day)
Friday Jan 2, 2015 #
Running 47:00 [3]
shoes: Adidas Supernova boost
Mix of short intervals- 1mins and 30secs
Very hot weather so did it early in the morning in the quarry
Very hot weather so did it early in the morning in the quarry
Thursday Jan 1, 2015 #
Running 35:00 [3]
Mundoo Island rescue run
kayaking etc 1:30:00 [1]
Coorong/Mundoo channel