Training Log Archive: 007In the 7 days ending Nov 4, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Nov 4, 2012 #
Running warm up/down 15:00 [1]
orienteering race 1:20:00
shoes: Innov8 Roclite #2
Swiss Team OL mit Barbara und Isa, wir haben viel Spass gemacht und auch haben den achten Rang gemacht :) Perfektes Wetter und goldenen Herbst Wald.
A new format for me- it was like a normal long distance race except we started 3 together with just one SI stick which could switch runners as we liked. I started by running the first 4 controls hardh then passing to Barbara then running to a further meeting point and met Isa for another section etc. We timed it well with the stick never having to wait- other teams swapped more often which may have increased speed but would be more risky and we would have had to run harder the whole way but I think we did it well. For the last few short controls we ran closer together taking turns to run ahead and lead. Fun!
Physically felt a bit weak especially on the hills. L calf a little sore/tight after but achilles ok.
Map: http://doma.orienteering.asn.au/show_map.php?user=...
A new format for me- it was like a normal long distance race except we started 3 together with just one SI stick which could switch runners as we liked. I started by running the first 4 controls hardh then passing to Barbara then running to a further meeting point and met Isa for another section etc. We timed it well with the stick never having to wait- other teams swapped more often which may have increased speed but would be more risky and we would have had to run harder the whole way but I think we did it well. For the last few short controls we ran closer together taking turns to run ahead and lead. Fun!
Physically felt a bit weak especially on the hills. L calf a little sore/tight after but achilles ok.
Map: http://doma.orienteering.asn.au/show_map.php?user=...
Saturday Nov 3, 2012 #
11 AM
Running 42:00
shoes: Nike Lunar Glide #2 white
Ein neuer Lauf von Galgenen im wunderschön Herbst.
Ran harder in the last 10mins.
Ran harder in the last 10mins.
Friday Nov 2, 2012 #
4 PM
Running 32:00
shoes: Innov8 Roclite #2
Run to and from Buechberg, trying to stick of the roads in O shoes!
orienteering 15:00
shoes: Innov8 Roclite #2
A little orienteering in Buechberg but was much darker in the forest and I couldn't continue.
Running 25:00
shoes: Innov8 Roclite #2
Continued with running in the terrainng just following the light.
Thursday Nov 1, 2012 #
11 AM
Strength 15:00 [0]
core, abs, planks. Public holiday for canton Schwyz :)
Running 35:00
shoes: Nike Lunar Glide #2 white
50min run including drills. Feeling much better and the run cleared the lungs out a bit. Didnt push super hard though HR was a bit high, elevated a bit by the drills and hill.
Beautiful weather! I realised that whenever it is cold back home it is shit weather, but with sunshine and no wind 10 degrees is really balmy tshirt and shorts running weather :) All green down here again.
Spent 2 hours 'wandering' around Wägitalsee afterwards with Martina and family- still snowy up there and SO beautiful.
Beautiful weather! I realised that whenever it is cold back home it is shit weather, but with sunshine and no wind 10 degrees is really balmy tshirt and shorts running weather :) All green down here again.
Spent 2 hours 'wandering' around Wägitalsee afterwards with Martina and family- still snowy up there and SO beautiful.
running drills/plyo 15:00
Drills on the primary school's 100m track.
Wednesday Oct 31, 2012 #
Note
(sick)
developed a gross, vicious cough, body feels ok but cant handle breathing the cold air. I wish I had an option for indoor training..
Tuesday Oct 30, 2012 #
Note
(sick)
my poor warm climate body is not coping well with the cold air! throat very sore but not in the usual scratchy way, bit deeper with cough. Legs etc feel good so it's a bit frustrating.
riding (commute) 10:00 [1]
Strength 9:00 [0]
10x eccentric calf drop, both sides, straight leg then bent leg.
2x10 per side deep 1leg bum squats
(i.e. both the exercises which caused me pain last week, so need to improve)
2x10 per side deep 1leg bum squats
(i.e. both the exercises which caused me pain last week, so need to improve)
Monday Oct 29, 2012 #
3 PM
Running 47:00 [3]
Easy run enjoying the sun and snow. Roads dry and I didn't need all the clothing I was wearing!
8 PM
random ball sports 10:00 [4]
basketball for warm up- intense!
running drills/plyo 20:00 [4]
with TSV Galgenen running club. Training starts this week.
Started with running drills over small sticks on the ground, th coordination ones got me.
Finished with step drills, skipping and sprints
Started with running drills over small sticks on the ground, th coordination ones got me.
Finished with step drills, skipping and sprints
Strength 50:00 [1]
Various strength for whole body.