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Training Log Archive: 007

In the 31 days ending Oct 31, 2015:

activity # timemileskm+m
  Running12 8:33:23 45.26 72.83 2131
  walking2 4:30:00
  riding3 3:55:00
  Strength10 3:05:00
  orienteering2 1:25:40 3.12 5.02 207
  stretch/yoga5 50:00
  map/mental1 10:00
  Total25 22:29:03 48.38 77.85 2338
  [1-5]18 18:58:09

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Saturday Oct 31, 2015 #

10 AM

Running 47:00 intensity: (17:00 @2) + (15:00 @3) + (15:00 @4) 4.78 km (9:50 / km) +307m 7:26 / km

Hike with Tobias, ran some bits. Awesome being above the fog, the mountains are so speccy at the moment.

walking 1:30:00 [1]

From Niderurnen to Reichenburg.. (time is just an indication of total effort, were out much longer!)

Thursday Oct 29, 2015 #

6 PM

Running 1:08:47 [3] 12.33 km (5:35 / km) +179m 5:12 / km
ahr:153 max:173 shoes: Nike Lunarglide Pink

ASVZ run from Hönggerberg. Daurlauf with 15x 30/30.
This sounds a bit feeble, but I was suffering doing 2 runs in 2 days! Efforts weren't much faster than the recoveries!

Strength 10:00 [0]

Wednesday Oct 28, 2015 #

1 PM

Running 1:05:12 intensity: (3:28 @1) + (4:06 @2) + (23:59 @3) + (33:33 @4) + (6 @5) 11.0 km (5:56 / km) +221m 5:23 / km
ahr:150 max:170 shoes: Nike Lunarglide Pink

Run from uni (Hönggerberg). Had no idea where I was after 20mins and was out way longer than planned.. Had to stop a few times to stretch out a bad side stitch, have a really tight knot in my back and muskelkater in my arms and shoulders from some climbing manouvers yesterday.
Awesome autumn day, I have to make the most of days like this!

Tuesday Oct 27, 2015 #

Strength 25:00 [1]

Monday Oct 26, 2015 #

Strength 20:00 [0]

Sunday Oct 25, 2015 #

walking 3:00:00 [1]

Hiking with Tobias and two friends on the Walensee side of the Churfirsten range. Started with more than two hours climb up, to a narrow meadow plateau with the autumn below us and spectacular cliffs and peaks above us. Made a little campfire to grill our sausages, a suprise bottle of red wine appeared and there was enough autumn sun to loll in for a while before hiking further along and back down into the blue dusk of the valley.
One of my most beautiful days in Switzerland.

Saturday Oct 24, 2015 #

riding 2:20:00 intensity: (50:00 @1) + (1:00:00 @2) + (30:00 @3)

Galgenen-Brunnen-Satelegg-Pfiffegg-Ruchweid-Galgenen with the MTB.
So much uphill and so much autumn beauty!!!
C • So glad 2

Friday Oct 23, 2015 #

stretch/yoga 10:00 [0]

quite tight from the run yesterday, esp hip flexors

Thursday Oct 22, 2015 #

6 PM

Running 1:20:58 intensity: (5:58 @2) + (30:00 @3) + (37:00 @4) + (8:00 @5) 14.63 km (5:32 / km) +230m 5:08 / km
shoes: Nike Lunarglide Pink

First group run in ages, with the 'strength' running group from Hönggerberg. It was quite tough and long for my current state of fitness but it's only up from here :)
Some fartlek mixed in: 1 1 2 2 3 1 mins with long recovery. My efforts weren't much faster than the rest of the run!
Will be making this a regular training through winter, no excuse especially as it starts a few mins walk from my office..

Tuesday Oct 20, 2015 #

6 PM

Running 38:01 intensity: (5:58 @1) + (8:40 @2) + (18:19 @3) + (5:04 @4) 5.87 km (6:29 / km) +236m 5:24 / km
ahr:141 max:159 shoes: Nike Lunarglide Pink

Evening run, must have been taking it too easy as I managed to whistle and run at the same time..

Saturday Oct 17, 2015 #

Event: Schweizer Meisterschaft im Mitteldistanz-OL / 10. Nationaler OL WR-Event La
 
2 PM

Running warm up/down 18:58 intensity: (5:14 @3) + (10:22 @4) + (3:22 @5) 2.08 km (9:08 / km) +274m 5:30 / km
ahr:151 max:193

orienteering race 40:40 intensity: (46 @1) + (4 @2) + (18 @3) + (10:42 @4) + (28:50 @5) 5.02 km (8:06 / km) +207m 6:43 / km
ahr:170 max:181

Swiss Middle champs.
Report to follow :)
https://www.o-l.ch/cgi-bin/results?type=rang&y...

Running warm up/down 8:55 intensity: (2:00 @1) + (2:20 @2) + (4:10 @3) + (25 @4) 1.37 km (6:31 / km) +9m 6:19 / km
ahr:140 max:151

Friday Oct 16, 2015 #

6 PM

Running 33:14 intensity: (9:30 @1) + (8:19 @2) + (11:25 @3) + (4:00 @4) 4.9 km (6:47 / km) +220m 5:32 / km
ahr:119 max:162 shoes: Nike Lunarglide Pink

Run up to Luegeten, pretty dark already at 6.30!
Feeling much better today, though my sinuses still not quite normal.

Thursday Oct 15, 2015 #

Strength 20:00 [0]

Wednesday Oct 14, 2015 #

Note
(sick)

uurgh. thought I was getting better yesterday but my sinuses have flaired up again and my head hurts :(

Tuesday Oct 13, 2015 #

Strength 20:00 [0]

Monday Oct 12, 2015 #

5 PM

Running 51:39 intensity: (53 @0) + (5:04 @1) + (25:32 @2) + (15:43 @3) + (4:27 @4) 7.73 km (6:41 / km) +218m 5:51 / km
ahr:138 max:159 (sick) shoes: Saucony Cortana

This is one hard to drop cold! Over the last week it hasn't got much better/worse and I still have almost voice.
Anyway, the forecast for the next week is very much dark grey and days with max 10°, so I though I should make the most of a nice autumn evening. Ran easy, felt better than expected. Just got a bit itb/knee soreness at the end.
Today we started looking at the application process for an aussie partner visa for Tobias, and the thought of leaving Switzerland made me very appreciative of the beauty. Ich lieeeeebe Herbst :)
C • GoodO 2
6 PM

Strength 20:00 [0]

stretch/yoga 10:00 [0]

Sunday Oct 11, 2015 #

Note
(sick)

uurgh. cold worse today and have lost my voice.. perhaps a side effect of a rowdy night at the local autumn market celebrations!
Anyway, I have a bit of a training plan to start tomorrow.

Saturday Oct 10, 2015 #

riding 25:00 [2]

Strength 30:00 [0]

Friday Oct 9, 2015 #

riding 25:00 [1]
(sick)

to work
This cold is very stubborn, fresh air seemed to help, although sweated an abnormal amount.

riding 45:00 [1]

longer home from work, enjoying the glorious still autumn.

Strength 20:00 [0]

mostly glutes

stretch/yoga 10:00 [0]

Thursday Oct 8, 2015 #

Note
(sick)

head still very stuffy. went for a nice walk in the forest as an arvo break.

Wednesday Oct 7, 2015 #

Strength 10:00 [0]
(sick)

V stuffy head.

stretch/yoga 10:00 [0]

Tuesday Oct 6, 2015 #

map/mental 10:00 [0]
(sick)

Going though course in detail from the weekend.
Didn't get around to doing my exercises and stretching, but did do 5 hours of job-work, 5 hours of uni-work, 2 hours of travel and my cello practice.

Monday Oct 5, 2015 #

Strength 10:00 [1]
(sick)

Sore throat and sinuses suddenly flared up last night, and I felt generally shit all over today. Went for an hour or so stroll in the evening with Tobias to clear the head with some autumn air and to enjoy life :)
R knee still a little irritated from yesterday and generally a bit of Muskelkater.

My goal for October is to do my strength excercies and stretching evey day.
And to make a bit more time for excercise alongside my masters work, job work, social life, music and other things that I enjoy doing.

stretch/yoga 10:00 [0]

Sunday Oct 4, 2015 #

Running 30:00 [2]

Run in the snow with Lachy and Lizzie, from the top of Weisshorn (2650m) to Mittelstation. Awesome fun running in fresh snow, just following footsteps through the clouds. Right knee got a bit irritated halfway down.

Saturday Oct 3, 2015 #

10 AM

Running 20:44 [3] 3.06 km (6:47 / km) +80m 6:00 / km

Morning run with Sabine and Lizzie.
2 PM

orienteering race 45:00 [5]

WC Middle final, Arosa.
Awesome alpine course with lots fo controls and downshill.
Lost a stupid 2 minutes at the first control, then the rest was pretty clean, only a few 10sec misses perhaps, so I was very happy with how I got it back on track and stayed focussed. Also happy to feel I pushed my hardest and felt positive the whole way.
Not so happy about complete lack of training in the last 2 months.
43rd/60, 10mins down on Cat T.
RESULTS
MAP

Running warm up/down 15:00 [2]

Friday Oct 2, 2015 #

Event: World Cup Final 2015
 

Thursday Oct 1, 2015 #

6 AM

Running 34:55 intensity: (1 @0) + (13:50 @1) + (2:54 @2) + (10:52 @3) + (7:18 @4) 5.09 km (6:52 / km) +157m 5:57 / km
ahr:138 max:158 shoes: Adistar esm purple

Morning run from home.

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