Training Log Archive: 007In the 31 days ending Jan 31, 2016:
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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 | Su | ||||||||||||||||||||||||||||||||||||||
Sunday Jan 31, 2016 #
Note
(injured)
Knee cracked it again last night, prob not happy about standing all day at work and then jumping about and dancing in the evening. It was a little sore after the OL on friday too.
Note
Also didn't meet my training goals for the last week, mainly because I took a long time to recover from monday training, and then on weekend knee got sore again and caused a motivation flop..
Plan for this week:
M: TSV training
T: cycling class 90 mins
W: Sprint O training
T: gym
F: night O
S: long (ski/bike??)
S: uphill run
Plan for this week:
M: TSV training
T: cycling class 90 mins
W: Sprint O training
T: gym
F: night O
S: long (ski/bike??)
S: uphill run
Saturday Jan 30, 2016 #
riding 35:00
Ride to work.
Friday Jan 29, 2016 #
Strength 10:00 [0]
7 PM
orienteering 51:56 5.13 km (10:07 / km) +191m 8:32 / km
ahr:164 max:174
Night O in Löliwald (5mins from home). Mass start with lots of little loops to split people up. Waist high blackberries in some parts but otherwise quite fun.
Some controls nailed, but otherwise pretty faffy, not very focussed.
Some controls nailed, but otherwise pretty faffy, not very focussed.
8 PM
orienteering 12:05 1.3 km (9:18 / km) +52m 7:45 / km
ahr:127 max:157
Collecting controls.
Thursday Jan 28, 2016 #
Strength 20:00 [0]
Body balance.
Still really sore legs, especially VMOs
Still really sore legs, especially VMOs
stretch/yoga 30:00 [0]
Body balance
Wednesday Jan 27, 2016 #
Note
(rest day)
Oh my gosh I'm so sore today all over, definitely not going to do bike intervals as planned!
Can probably do them tomorrow or friday instead.
Can probably do them tomorrow or friday instead.
Tuesday Jan 26, 2016 #
12 PM
Running 45:00 7.75 km (5:48 / km) +124m 5:23 / km
ahr:153 max:179 slept:7.0 shoes: Nike Lunarglide Pink
Fartlek in the sun from uni, tshirt weather!
I feel pretty unfit running, but at least my knee was behaving.
Super muskelkater from the jumps last night kicked in mid arvo...
I feel pretty unfit running, but at least my knee was behaving.
Super muskelkater from the jumps last night kicked in mid arvo...
stretch/yoga 10:00 [0]
Stopped for a stretch during run, then 5mins foam roller afterwards.
Monday Jan 25, 2016 #
8 PM
Strength 33:00 [1]
slept:7.0
TSV strength
random ball sports 10:00 [3]
BB
running drills/plyo 14:00
Laufschule
Jumps on block/over hurdle (tough!!)
Slalomlauf
Jumps on block/over hurdle (tough!!)
Slalomlauf
Sunday Jan 24, 2016 #
Strength 25:00 [0]
4 PM
riding 54:00 11.63 km (4:39 / km) +256m 4:11 / km
Biking about a bit. Snow all melting.
Note
Didn't meet all my training goals this week, but better than last week. Happy to have done one good night O training.
Plan next week:
M: TSV training
T: Lunch run hill ints / pm Pool
W: Lunch cycling ints
T: Gym strength
F: OLG night O
S: (busy)
S: Uphill run 60mins / long XC or bike
Plan next week:
M: TSV training
T: Lunch run hill ints / pm Pool
W: Lunch cycling ints
T: Gym strength
F: OLG night O
S: (busy)
S: Uphill run 60mins / long XC or bike
Saturday Jan 23, 2016 #
5 PM
Running 32:07 4.65 km (6:54 / km) +223m 5:34 / km
ahr:144 max:168 shoes: Nike Lunarglide Pink
Löliwald.
Knee was a bit iffy at the start but I tried to run using my bum muscles more and it did seem to take stress of me knee.
Knee was a bit iffy at the start but I tried to run using my bum muscles more and it did seem to take stress of me knee.
Running 5:00 [4]
Long late night sprint for the train in Zurich.
Friday Jan 22, 2016 #
Strength 10:00 [1]
4 PM
Running 30:56 3.8 km (8:08 / km) +257m 6:05 / km
ahr:126 max:164 shoes: Nike Lunarglide Pink
Went for a bit of a walk in the snow with Tobias and ran the last 30mins with some snow hill ints. Bit of fun :)
Thursday Jan 21, 2016 #
7 PM
riding intervals 55:04
ahr:154 max:172
Bike interval group at the gym. Tough and sweaty!
stretch/yoga 5:00 [0]
ITB rolling at gym
Strength 5:00 [1]
Bosu ball at the gym- knee wasn't amused by hopping so just did balancing.
Wednesday Jan 20, 2016 #
6 PM
orienteering 1:18:04 9.34 km (8:21 / km) +319m 7:08 / km
ahr:157 max:187 shoes: Roc lite #3
NLZ Night training with tracks removed (except for 1, 16, 17 I used map with tracks).
Good compass training, mostly pretty smooth apart from 7 (lost confidence, couldn't really feel the knoll in the green) and slightly off on at the end on 10 and 17.Was picking lots of details and feeling the contours much better than when using map with tracks.
It was so beautiful running through the snow and moonlight tonight!
Knee behaved though were quite sore after from the cold.
DOMA map
2D rerun
Good compass training, mostly pretty smooth apart from 7 (lost confidence, couldn't really feel the knoll in the green) and slightly off on at the end on 10 and 17.Was picking lots of details and feeling the contours much better than when using map with tracks.
It was so beautiful running through the snow and moonlight tonight!
Knee behaved though were quite sore after from the cold.
DOMA map
2D rerun
9 PM
stretch/yoga 5:00 [0]
rolling ITB (left side really tight at the end of run)
Monday Jan 18, 2016 #
Note
M: -
T: -
W: NLZ night O
T: Bike intervals 60 + strength 30
F: Pool intervals 50
S: Gym strength 40 + terrain run 60 (or cross training)
S: Yoga + Skiing 90+ hopefully!
+ 10min stretch/roll daily
+15min strength daily
T: -
W: NLZ night O
T: Bike intervals 60 + strength 30
F: Pool intervals 50
S: Gym strength 40 + terrain run 60 (or cross training)
S: Yoga + Skiing 90+ hopefully!
+ 10min stretch/roll daily
+15min strength daily
Sunday Jan 17, 2016 #
11 AM
Skiing - XC 1:26:00 11.16 km (7:42 / km) +38m 7:35 / km
ahr:113 max:150
First XC skiing for the season!
I loved it and I want to ski as much as I can... so I just need skis now! Tobias also liked it for the first round and said he'd like to come again.
Up in Studen, with Tobias (first timer), Ari (friend from uni who had been a few times ages ago) and Pablo (barely ever seen snow before!).
Two laps of the flat loop with quite a lot of stops and mostly quite slow skiing, time is an estimate.
Ari and I headed out on another loop at the end, but it got massively stormy. Even though we were only a few hundred meters from the car park we couldn't see anything, not even if we were on the track! I've never felt such fierce weather, whipping stinging snow! I literally though I was getting frost bite on my hands.. so we turned back for hot soup :)
Lots of people out for the first really sowy weekend, bumped into Stefan and Nadia.
also, knee was fine skiing... joy!!!!
I loved it and I want to ski as much as I can... so I just need skis now! Tobias also liked it for the first round and said he'd like to come again.
Up in Studen, with Tobias (first timer), Ari (friend from uni who had been a few times ages ago) and Pablo (barely ever seen snow before!).
Two laps of the flat loop with quite a lot of stops and mostly quite slow skiing, time is an estimate.
Ari and I headed out on another loop at the end, but it got massively stormy. Even though we were only a few hundred meters from the car park we couldn't see anything, not even if we were on the track! I've never felt such fierce weather, whipping stinging snow! I literally though I was getting frost bite on my hands.. so we turned back for hot soup :)
Lots of people out for the first really sowy weekend, bumped into Stefan and Nadia.
also, knee was fine skiing... joy!!!!
Friday Jan 15, 2016 #
Strength 10:00 [0]
Feeling demoralized by my knee. Going to make an appointment on monday.
Fingers crossed it's ok for cross country skiing on the weekend!
Fingers crossed it's ok for cross country skiing on the weekend!
7 AM
Running 1:00 [1]
(injured)
Frustrating morning. First it took my Garmin 20mins to start working (had to reset it 3 times before it would react), and then when I started running I instantly had stabbing/jarring pain in my knee and had to stop.
Strangely it was fine later when running to the train, but sore again when I go off the train.
I guess I should fork out for an appointment with a sports doc.
Strangely it was fine later when running to the train, but sore again when I go off the train.
I guess I should fork out for an appointment with a sports doc.
Thursday Jan 14, 2016 #
stretch/yoga 10:00 [0]
Morning stretch and roll.
7 PM
riding intervals 52:00
ahr:152 max:172
Cycling class at the gym, various intervals. Pretty tough, sweaty session, missed the wind in my face!
Wednesday Jan 13, 2016 #
Note
slept:7.0 (rest day)
Legs very sore today and I'm super tired, needed rest day.
Tuesday Jan 12, 2016 #
3 PM
Running 38:56 6.09 km (6:23 / km) +149m 5:42 / km
ahr:155 max:178 slept:7.0 shoes: Nike Lunarglide Pink
Arvo run in Hönggerberg, some cold sunshine and strong wind blowing away the rain and bringing in snow from tomorrow!!
10x30sec, the first 5 on steep hill. HR pretty high the whole time relative to speed, because I'm out of shape.
Right foot arch sore from one of the drills last night.
10x30sec, the first 5 on steep hill. HR pretty high the whole time relative to speed, because I'm out of shape.
Right foot arch sore from one of the drills last night.
stretch/yoga 5:00 [0]
rolling foot and itb after run.
Muskelkater from yesterady in glutes and arms.
Muskelkater from yesterady in glutes and arms.
Monday Jan 11, 2016 #
Strength 39:00 [1]
slept:6.0
TSV strength. The normal set and then 4mins step ups, squats, lunges at the end.
random ball sports 10:00 [4]
Basketball before training. Small group so lots of sprinting back and forth.
running drills/plyo 14:00
6mins runnign drills at the beginning.
4x skipping and slalom at the end.
4x skipping and slalom at the end.
Note
M: TSV strength training
T: 40mins run with short hill ints
W: regenerate...
T: 55 min cycling intervals
F: 40min terrain run / 40min strength at the gym
S: 40min uphill run / yoga
S: Long XC skiing?!
T: 40mins run with short hill ints
W: regenerate...
T: 55 min cycling intervals
F: 40min terrain run / 40min strength at the gym
S: 40min uphill run / yoga
S: Long XC skiing?!
Saturday Jan 9, 2016 #
Strength 20:00 [0]
slept:9.0
Friday Jan 8, 2016 #
Strength 40:00 [1]
Strength at the gym. Started with about 8mins balance on the bosu ball (including jumping on and off it), then the usual ones with the equipment.. a bit of everything: leg press, hamstring curls, vmo lift, adductors/abductors, glutes, back, arms.
Running 15:00 [2]
Little jog in the rain after strength. No knee pain.
Just about the whole of Switzerland is grey and wet for the next week.. which I suppose means writing my master thesis should be easier ;)
Also makes me really appreciate the weather we had at Christmas!
Just about the whole of Switzerland is grey and wet for the next week.. which I suppose means writing my master thesis should be easier ;)
Also makes me really appreciate the weather we had at Christmas!
Thursday Jan 7, 2016 #
riding intervals 50:00
First ever Cycling class in the Gym, it was tough and I almost fell off the bike!
Wednesday Jan 6, 2016 #
Note
Been more than a week on holiday without running shoes and no training whatsoever.. time to get back in to it!
Monday Jan 4, 2016 #
Strength 10:00 [0]
Saturday Jan 2, 2016 #
Strength 15:00 [0]
stretch/yoga 10:00 [0]
Friday Jan 1, 2016 #
Strength 15:00 [0]