Training Log Archive: 007In the 7 days ending Nov 18, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Saturday Nov 17, 2012 #
Running 32:00
10min Einlaufen, 10x 20/20, drills, langer auslaufen.
running drills/plyo 10:00
Friday Nov 16, 2012 #
riding 20:00 [1]
3 PM
orienteering 1:04:00
shoes: Innovate 'roc lite'
NLZ Training in die Nähe von Kindhausen. Es war Relief-Training mit viele Posten und die Karte war ohne Strassen. Wir sind die erste 10 Posten ohne Compass gelaufen!
Ich bin die lange Bahn gelaufen (5.5, 300m). Das Gelände hatte spannend Relief, und oft schwer Vegetation. Es was kalt und hatte auch Nebel gegeben. Wirklich super Training!
Really cool contour training on a map without tracks mapped. Many controls. First 10controls ran without compass and really focussed on using the relief to orientate. I orienteer well without compass and felt much more aware. Often used tracks as there are many and the forest was often green, but at the same time had to be very careful to read the terrain around the tracks. Really loved it!
Ich bin die lange Bahn gelaufen (5.5, 300m). Das Gelände hatte spannend Relief, und oft schwer Vegetation. Es was kalt und hatte auch Nebel gegeben. Wirklich super Training!
Really cool contour training on a map without tracks mapped. Many controls. First 10controls ran without compass and really focussed on using the relief to orientate. I orienteer well without compass and felt much more aware. Often used tracks as there are many and the forest was often green, but at the same time had to be very careful to read the terrain around the tracks. Really loved it!
Running 4:00 [2]
shoes: Innovate 'roc lite'
Thursday Nov 15, 2012 #
Running 53:00
ahr:150 max:168 shoes: Nike Lunar Glide #2 white
TSV Training war zu späte, also ich bin früher gerannt, aber es was noch schon dunkel. 10mins Einlauf, dann Tempolauf/Fahrtspiel.
2- 2- 2 -1:30- 2:30- 1- 1- 1- 1
Recovery was still steady, hr generally still in zone 4. Legs STILL a bit stiff and sore from monday's training.
2- 2- 2 -1:30- 2:30- 1- 1- 1- 1
Recovery was still steady, hr generally still in zone 4. Legs STILL a bit stiff and sore from monday's training.
Strength 2:00 [0]
R leg calf drops
Wednesday Nov 14, 2012 #
riding 1:00:00
Muskelkater noch, also nur licht Training heute. Ich have eine Velofahrt in meiner Mittagspause gemacht. Das Wetter was ein wenig kalt fur die Hände, aber sehr sehr schön und sonnig :)
Tuesday Nov 13, 2012 #
riding 55:00 [3]
Few bits and pieces.. 35min longer ride home from work, then rode extra to Lachen to get a (hopeless) haircut, home from training. Legs sore so tried to spin more than push.
Happy addition to life in Switzerland is a beautiful Cello I have hired..for playing when the boys are all out at training which starts when mine finishes on Tu and Th ;)
Happy addition to life in Switzerland is a beautiful Cello I have hired..for playing when the boys are all out at training which starts when mine finishes on Tu and Th ;)
7 PM
Running (TSV) 1:23:00
ahr:145 max:161 shoes: Nike Lunar Glide #2 white
Ich habe Muskelkater von gestern Abends Springen Trainieren gehabt, besonders in meine Schultern und Beine. Gestern Abend hat Paul (unser Leiter) gesagt dass, heute wir werden nicht schnell laufen. Ich bin glucklich gewesen :)
Zuerst bin von zu Hause bis Galgenen gelaufen (zwanzig Minuten), also ich konnte ein langer Lauf machen. Dann bin ich zusammen mit Paul, Andy und Andrina gelaufen. Das Tempo war nicht zu schwer, aber meine Beine müde geworden, besonders meine Quadrizeps. Zum Abschluss haben wir 3mal schnell Lauftechnik gemacht.
Super! Und ich habe nur noch Deutsch gesprochen. Aber ich bin jetzt müde- zu Hause habe ich Eis in meinen Salad setzen, aber nicht in mein Wasser.
Zuerst bin von zu Hause bis Galgenen gelaufen (zwanzig Minuten), also ich konnte ein langer Lauf machen. Dann bin ich zusammen mit Paul, Andy und Andrina gelaufen. Das Tempo war nicht zu schwer, aber meine Beine müde geworden, besonders meine Quadrizeps. Zum Abschluss haben wir 3mal schnell Lauftechnik gemacht.
Super! Und ich habe nur noch Deutsch gesprochen. Aber ich bin jetzt müde- zu Hause habe ich Eis in meinen Salad setzen, aber nicht in mein Wasser.
Monday Nov 12, 2012 #
8 PM
Running 42:00
shoes: Nike Lunar Glide #2 white
21+21mins run to/from Galgenen for TSV training. Lovely night running through the fields, didn't even need the torch. I think it is good to have this warm up and down from the session and it felt good to run home easy to settle th legs after some new exercises.
random ball sports (TSV) 10:00 [2]
Soccer warm up. Not coordinated enough to do anything skilled with the ball except ok at defending, in one instance with my face...
Strength (TSV) 45:00 [1]
core, full body strength. Some pumping tunes for entertainment, and as before we always have some new exercises.
running drills/plyo (TSV) 10:00 [3]
Drills at the beginning, coordination and quick steps over low poles. Simple leg movements become hard when trying to do something different with arms at the same time as trying to go fast and not step on poles.
running drills/plyo (TSV) 15:00
shoes: Nike Lunar Glide #2 white
Ended with some intense jumping exercises with hurdles- if I keep up with this group in training I will become a frog in no time, and probably a much better runner :)
Hurdles 60cm high, 160cm apart and we started with double foot hops over the hurdles with double hop between (difficult for me) then progressed to double foot hops with just one bounce between (impossible for me- moved to baby hurdles), then progressed to one foot hops over the small hurdles (though one guy did this over the 60cm hurdles which I though was amazing..) and some other quick footing then sprints.
Overall wirklich super training, and so far have only spoken german with everyone. (now have to stop being lazy and write in german)
Hurdles 60cm high, 160cm apart and we started with double foot hops over the hurdles with double hop between (difficult for me) then progressed to double foot hops with just one bounce between (impossible for me- moved to baby hurdles), then progressed to one foot hops over the small hurdles (though one guy did this over the 60cm hurdles which I though was amazing..) and some other quick footing then sprints.
Overall wirklich super training, and so far have only spoken german with everyone. (now have to stop being lazy and write in german)