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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  orienteering7 7:32:43 24.89 40.06 134321 /25c84%
  Running14 6:04:26 30.4 48.93 1303
  Strength6 1:26:00
  riding1 1:22:11
  stretch/yoga4 40:00
  running drills/plyo2 18:05 0.31 0.5
  Total26 17:23:25 55.61 89.49 264621 /25c84%
  [1-5]19 15:15:59

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Wednesday Mar 30, 2016 #

7 PM

Running 22:53 intensity: (3 @0) + (5:06 @1) + (5:04 @2) + (9:11 @3) + (3:29 @4) 3.7 km (6:11 / km) +17m 6:03 / km
ahr:139 max:159 shoes: Nike Lunarglide Pink

Jog in Sydney.

Tuesday Mar 29, 2016 #

stretch/yoga 10:00 [0]

Stretch by the pool at Grannys, legs feeling quite stiff!

Monday Mar 28, 2016 #

orienteering 55:00 intensity: (35:00 @4) + (20:00 @5)

Easter day 3. 6:15 behind Jo, 5th.

Started well physically but lost contact on the first leg and made a huge detour, then misunderstood #2. After the navigation was cleaner but I was too slow to make use of the fast open terrain.

http://obasen.orientering.se/winsplits/online/en/d...

Running warm up/down 10:00 [3]

Sunday Mar 27, 2016 #

Running ( ) 10:00 [3]

12 AM

orienteering 1:28:49 intensity: (21 @2) + (2:21 @3) + (1:15:01 @4) + (11:06 @5) 10.64 km (8:21 / km) +220m 7:34 / km
ahr:162 max:181

Easter day 3, long distance.
Not a good run. Started well but really struggled in the second half.
Lost 2 mins and my momentum being too high on #8, 3 mins at #12 not relocating well in green, getting stuck in green before #10 and otherwise loss on running speed and wobbles.
9th, 14:40 behind Jo.

http://obasen.orientering.se/winsplits/online/en/d...

Saturday Mar 26, 2016 #

8 AM

stretch/yoga 10:00 [0]

Running 5:00 [1]

12 PM

Running warm up/down 10:00 [3]

Warm up to start.
Didn't warm down properly again..

orienteering race 40:11 [5]
shoes: Innov8 Oroc

Easter Day 1, Isaacs Ridge.
Technically quite a clean run except slow RC to #2, hesitant in the circle three times (#6,8,11) and a contour or two too low on #10.
Physically struggled and didn't have much aggression.
2nd, 2:15 behind Jo.

http://obasen.orientering.se/winsplits/online/en/d...

https://www.tulospalvelu.fi/gps/20162603ae3dd1w21e...

Friday Mar 25, 2016 #

Event: #NIN3DAYS
 

Strength 5:00 [0]

Wednesday Mar 23, 2016 #

Strength 6:00 [0]

Tuesday Mar 22, 2016 #

Note

Flying, always confusing to lose a day!

Sunday Mar 20, 2016 #

Event: 1. Nationaler Langdistanz verkürzt
 

Note

Didn't go to the national race today because I was exhausted and need time to pack and chill! Feel on the verge of getting sick, probably just chronic lack of sleep for the last 2 weeks.

Saturday Mar 19, 2016 #

Event: Schweizer Meisterschaft im Nacht-OL Langdistanz
 
5 PM

Note

Submitted my thesis at 5pm, then straight to the Night O. So tired!
8 PM

Running warm up/down 6:20 intensity: (29 @0) + (32 @1) + (19 @2) + (36 @3) + (1:04 @4) + (3:20 @5) 0.94 km (6:42 / km) +35m 5:39 / km
ahr:166 max:190

Shortish warm up. No warm down except for a hot shower..

orienteering 1:33:50 intensity: (1:22 @1) + (1:42 @2) + (2:33 @3) + (1:08:50 @4) + (19:23 @5) 10.78 km (8:42 / km) +422m 7:17 / km
ahr:165 max:180

Swiss NIght O champs, Long distance.
Some good legs but also some messy ones and one 3min loss at #4. There was quite a lot of track running and I was pushing hard in the beginning but started to hit the wall at around 60mins.

19th (Simone 1:12 (28%), Sarina 1:16 (21%))

http://doma.orienteering.asn.au/show_map.php?user=...

http://www.o-l.ch/cgi-bin/results?type=rang&year=2...
C • saw you 1

Thursday Mar 17, 2016 #

Strength 10:00 [0]

Monrning run then exercises to wake my brain for 2nd last day of thesising.
8 AM

Running 30:25 intensity: (9 @0) + (2:14 @1) + (1:55 @2) + (9:18 @3) + (15:32 @4) + (1:17 @5) 4.92 km (6:11 / km) +100m 5:37 / km
ahr:151 max:173

Tuesday Mar 15, 2016 #

Strength 10:00 [0]

C • When do you fly to Aust? 10

Monday Mar 14, 2016 #

Note
(rest day)

Sunday Mar 13, 2016 #

11 AM

Running warm up/down 7:42 intensity: (2:48 @1) + (1:06 @2) + (1:23 @3) + (2:25 @4) 1.09 km (7:03 / km) +3m 6:58 / km
ahr:141 max:166

orienteering race 37:33 intensity: (39 @1) + (25 @2) + (11 @3) + (29:01 @4) + (7:17 @5) 6.61 km (5:41 / km) +88m 5:20 / km
ahr:166 max:181 spiked:21/25c

Unfortunately we couldn't do the long distance training we had planned because of snow, so went to local Ticino race. Middle distance sprint. Lots of pure running, but also very interesting bits in two small old stone villages. Pushed hard but really lacking speed, and a couple of mistakes.

http://www.o-l.ch/cgi-bin/results?type=rang&year=2...

Running warm up/down 17:48 intensity: (6:25 @1) + (3:40 @2) + (7:09 @3) + (34 @4) 2.58 km (6:54 / km) +25m 6:35 / km
ahr:136 max:152

Saturday Mar 12, 2016 #

11 AM

orienteering 11:32 intensity: (1 @0) + (1:29 @1) + (3 @2) + (48 @3) + (9:11 @4) 0.49 km (23:24 / km) +162m 8:51 / km
ahr:152 max:169

ZesOLNak Training weekend in Ticino.
Steep run up to the start.

orienteering 53:14 intensity: (42 @0) + (40:32 @1) + (8:07 @2) + (3:04 @3) + (49 @4) 3.39 km (15:42 / km) +136m 13:05 / km
ahr:119 max:156

Shadowing, Taverne. I really like shadowing!
Always funny to be back on the map where I ran my first JWOC.
3 PM

Running 15:00 [3]

Sprint control collecting. Unfortunately the map had lots of closed gates and a couple of building sites, which made my course setting efforts go a little to waste. Very cool little areas in the old stone towns though.

Friday Mar 11, 2016 #

2 PM

Running 37:22 intensity: (1:19 @1) + (4:20 @2) + (8:08 @3) + (23:35 @4) 6.84 km (5:28 / km) +109m 5:04 / km
ahr:152 max:168

Hönggerberg, fartlek but not v. energetic.
Generally feeling extremely tired today, fell asleep twice at desk, on bus and train!

Thursday Mar 10, 2016 #

Strength 20:00 [0]

Had my masters presentation today, went for over an hour! Relieved.
Planned to go for a run in the sun afterwards but got caught up in work, damn.
Too tired in the evening to make myself go out but did my little strength essentials.

Wednesday Mar 9, 2016 #

Note
(rest day)

Bombed out today, super stressed working on thesis. Just over one week to go!

Tuesday Mar 8, 2016 #

6 PM

riding 1:22:11 intensity: (12:55 @1) + (9:24 @2) + (22:38 @3) + (37:14 @4)
ahr:146 max:167

Cycling class, mix of hills, sprints etc.
Got a lit light headed at the so took the last 15mins easy. Low blood sugar, ate something straight afterwards.

Monday Mar 7, 2016 #

Strength 35:00 [0]

TSV strength

running drills/plyo 12:00 [4]

4 x box/hurdle jumpng, 1 leg step/hold with ball, 'flying' run over jumps.
Was better over the jumps than last month!

Sunday Mar 6, 2016 #

1 PM

Running long 1:27:01 intensity: (6:34 @1) + (17:23 @2) + (38:12 @3) + (24:52 @4) 12.11 km (7:11 / km) +574m 5:49 / km
ahr:145 max:161 shoes: Nike Lunarglide Pink

Longest run for a while. Felt quite good and confidence in my knee is returning, no problems today.
At first planned to stick to roads, but as usual got tempted onto the muddy/snowy tracks, hence the rather slow speed.
Really beautiful sunshine with a touch of spring in the air!

stretch/yoga 10:00 [0]

stretch and roll after run

Saturday Mar 5, 2016 #

3 PM

Running 46:02 intensity: (8:00 @1) + (14:44 @2) + (21:48 @3) + (1:30 @4) 6.49 km (7:06 / km) +283m 5:50 / km
ahr:139 max:157 shoes: Nike Lunarglide Pink

Bit of a plod in the rain/snow with a headache and stomach ache.
Surprisingly nice out though!

Friday Mar 4, 2016 #

4 PM

Running 53:32 intensity: (46 @1) + (2:59 @2) + (8:30 @3) + (40:30 @4) + (47 @5) 9.07 km (5:54 / km) +157m 5:26 / km
ahr:157 max:170 shoes: Nike Lunarglide Pink

Afrernoon run in Hönggerberg with pyramid fartlek 1-2-3-4-4-3-2-1 mins with 1min rec. Felt ok. Right hip/glute sore before and after but not during.

Feeling both energised and stressed after a meeting with my supervisor - only two weeks left to finish my thesis and there is still so much I want to do!!!
The next two weeks will be much the same as the last few - out of the house for 14 hours. At least I have one weekend to chill between due date and my flight to Aus!!

Also thinking about how annoyed I am at myself for not sticking to the awesome training plan I made myself at the end of last year for up until easter. Partly put off by knee problems but I also haven't done everything I could to help it. The races might be a struggle physically, but I'm REALLY lookign forward to orienteerign in aussie bush again, especially the flinders :)
5 PM

running drills/plyo 6:05 intensity: (1:18 @3) + (4:47 @4) 0.5 km (12:11 / km)
ahr:155 max:161 shoes: Nike Lunarglide Pink

Running drillslies after run.

Thursday Mar 3, 2016 #

Note

Went to teh gym all pumped fo rthe cycling intervals class, but the semester has started again and it was full. All the bikes in the 'free' part of the gym were also full so I went home to bed.

Wednesday Mar 2, 2016 #

4 PM

Running warm up/down 5:21 intensity: (2 @0) + (1:23 @1) + (1:36 @2) + (2:20 @3) 1.19 km (4:30 / km)
ahr:133 max:149 shoes: Innov8 Oroc

orienteering 1:12:34 intensity: (5:49 @1) + (24:09 @2) + (22:25 @3) + (20:11 @4) 8.15 km (8:54 / km) +315m 7:28 / km
ahr:144 max:164 shoes: Innov8 Oroc

O training Chomberg, route choice focus.
Happy with route choices and mostly with execution. Lots of track running.

I've never been SO cold running though, it was pouring with freezing rain which is much worst than snow! I cut it short at the end because I totally lots feeling and control of my hands and arms, was still shivering more than an hour after I finished.

Tuesday Mar 1, 2016 #

stretch/yoga 10:00 [0]

L calf still v. sore

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