Training Log Archive: 007In the 7 days ending Nov 11, 2012:
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Saturday Nov 10, 2012 #
4 PM
Running 48:00
shoes: Nike Lunar Glide #2 white
Slump run.. started with 3x3min hill efforts (just a push, not super hard) but just felt so tired like I wanted to curl up in the Autumn leaves and hibernate for winter. Let my self plod bach through Buechberg which was nice except for not feeling good. Didn't do drills as they felt like too much effort..mental and physical. Perhaps I ate too much sugar in the arvo causing a low..
Friday Nov 9, 2012 #
3 PM
orienteering 1:15:00
ahr:156 max:176
NLZ training in Kloten. Did the longer course, 10km with the (many) tracks removed from the map. The vegetation mapping was also a bit variable and often vague contours, so it was an interesting exercise in direction, distance, trusting myself and minimalist relocation. It was particuarly off putting coming across large roads or tracks and I was forced to orienteer much better than if tracks were on the map.
The course was a mix of long legs and fine orienteering- forced by more detailled sections of 'follow the line on the map'. Ran quite well though was often unsure. Felt quite good in the terrain and ran a moderate pace, a bit faster in the middle section when running with some boys who caught me.
Great training and the forest was beautiful :)
The course was a mix of long legs and fine orienteering- forced by more detailled sections of 'follow the line on the map'. Ran quite well though was often unsure. Felt quite good in the terrain and ran a moderate pace, a bit faster in the middle section when running with some boys who caught me.
Great training and the forest was beautiful :)
Thursday Nov 8, 2012 #
5 PM
Running 56:00
ahr:145 max:165 shoes: Nike Lunar Glide #2 white
Up round Buechberg etc, absolutely beautiful evening to be running above the valley with view of the snow mountains.
Ran tempo intervals, mainly uphill. 3-4-3-5drills-4-2 with1min rec then steady back.
Ran tempo intervals, mainly uphill. 3-4-3-5drills-4-2 with1min rec then steady back.
running drills/plyo 7:00
Drills during run and at the end. Feeling a better running style in there somewhere with quicker feet and more forward movement but I hav eto think about it.
Wednesday Nov 7, 2012 #
riding 55:00
Morning ride, flat except pushed the 10min hall back from Tuggen. Beautiful and fresh out, I should do it more often. Missed my planned run later as my free arvo didn't end up being so.
Got my first tick immunisation injection and the doctor said the rash from my june tick bite was ok.
Got my first tick immunisation injection and the doctor said the rash from my june tick bite was ok.
Tuesday Nov 6, 2012 #
7 PM
Running 54:00 12.0 km (4:30 / km)
shoes: Nike Lunar Glide #2 white
My first TSV Galgenen lauf training.
A steadish run on streets from Galgenen-Lachen-Altendorf return. It felt easy for the first half but we wound up the pace a bit on the way back, particuarly accelerating steadily for the last 10mins. Hit low blood sugar or something after 25mins, for about 10mins feeling a bit weak. I'm not used to running so late (dinner time) and need to eat something beforehand.
I dont usually know the distance I run but apparently this was 12km, nice to know :) Maybe I should get a GPS watch..
A steadish run on streets from Galgenen-Lachen-Altendorf return. It felt easy for the first half but we wound up the pace a bit on the way back, particuarly accelerating steadily for the last 10mins. Hit low blood sugar or something after 25mins, for about 10mins feeling a bit weak. I'm not used to running so late (dinner time) and need to eat something beforehand.
I dont usually know the distance I run but apparently this was 12km, nice to know :) Maybe I should get a GPS watch..
riding 20:00 [1]
to/from training. still have to work out how to not lose my fingers to the cold in winter- my windproof running gloves were certainly not enough for riding home!
Monday Nov 5, 2012 #
7 AM
Running 16:00
Easy morning wake up run including some drills. Legs felt much more lively after the drills.
running drills/plyo 5:00 [3]
8 PM
random ball sports 20:00
shoes: Nike Lunar Glide #2 white
TSV Galgenen training
10mins basketball at start / 10mins soccer at finish
10mins basketball at start / 10mins soccer at finish
Running 10:00
shoes: Nike Lunar Glide #2 white
Warm up run and some run sprints between exercises.
Strength 54:00
Various exercises on floor, with stretchy band, arm weights etc. Some different exercises to last week and aimed at runners. Finished with step ups and skipping.
2x15 calf drops per leg at home. calves a little sore from yesty so cut back a bit.
2x15 calf drops per leg at home. calves a little sore from yesty so cut back a bit.