Training Log Archive: 007In the 7 days ending Feb 1, 2015:
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Sunday Feb 1, 2015 #
1 PM
Running 52:00 7.37 km (7:03 / km) +162m 6:21 / km
ahr:140 max:168 slept:7.5 shoes: Saucony Cortana
Run around Löliwald enjoying the fresh snow. Luckily had a gap in the snow whilst I was running, but it's started up again.. Pushed some bits, felt good! Looking forwards to exams being over and putting more though into training and amping it up a bit, and hopefully some XC skiing!
Strength 15:00 [0]
After run. Got some sore muscles from strength yesterday.
Saturday Jan 31, 2015 #
7 PM
Strength 30:00 [0]
Friday Jan 30, 2015 #
6 PM
orienteering 1:27:00 9.0 km (9:40 / km) +296m 8:18 / km
ahr:153 max:169 shoes: Roc lite #3
Adlisberg Night O NLZ training. HEAPS of snow, sometimes knee deep and very powdery, and sometimes hard to see beyond my weak headlamp's illumination of falling snowflakes (ordered a better headlamp from china!).
Great fun though, I love night adventures (though was getting pretty frozen by the end and looking forward to pie for dinner).
Technically a bit sloppy- rough compass not too bad but confidence and visibility low, often messed up at the end of the leg. Tried to go straight mostly, not always the fastest choice.
Map/GPS. nice to see all my failings ;)
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Great fun though, I love night adventures (though was getting pretty frozen by the end and looking forward to pie for dinner).
Technically a bit sloppy- rough compass not too bad but confidence and visibility low, often messed up at the end of the leg. Tried to go straight mostly, not always the fastest choice.
Map/GPS. nice to see all my failings ;)
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Thursday Jan 29, 2015 #
5 PM
Running 37:00 6.2 km (5:58 / km) +79m 5:36 / km
ahr:145 max:170 slept:9.0 shoes: Adidas Supernova boost
Another exam down, then a head clearing run in the evening from Pfäffikon. Two harder exams coming up next week.
Tried to run in the snow as much possible, fun though it was very slushy. Last km or so running faster on the street, racing the slow moving traffic.
*Right foot slightly sore/achy on top. Surely my shoes aren't to old already (42hours?).
First run with my new garmin watch!! First time I've had a GPS watch, thanks to Tobias for my birthday present :) It is mainly for O analysis but will use it for all running training to track km's too, though I'm not overly interested in what slow pace I'm running through snow ;)
Impressed to see how it can all be downloaded straight into AP, better than garmin training centre which can't even tell me how long I was in each HR zone..
Test it out with night orienteering training tomorrow.
Tried to run in the snow as much possible, fun though it was very slushy. Last km or so running faster on the street, racing the slow moving traffic.
*Right foot slightly sore/achy on top. Surely my shoes aren't to old already (42hours?).
First run with my new garmin watch!! First time I've had a GPS watch, thanks to Tobias for my birthday present :) It is mainly for O analysis but will use it for all running training to track km's too, though I'm not overly interested in what slow pace I'm running through snow ;)
Impressed to see how it can all be downloaded straight into AP, better than garmin training centre which can't even tell me how long I was in each HR zone..
Test it out with night orienteering training tomorrow.
9 PM
Strength 17:00 [0]
bit more on glutes/legs today
stretch/yoga 10:00 [0]
Wednesday Jan 28, 2015 #
11 AM
Running 59:00
ahr:147 max:166 slept:8.0 shoes: Adidas Supernova boost
Run in sun and snow :) Around Eichholz in the forest, Freienbach etc. Tried to run in the snow as much as possible, should make me stronger..
Felt calf pain this morning in bed but doesn't seem to have much to do with running.
Felt calf pain this morning in bed but doesn't seem to have much to do with running.
stretch/yoga 10:00 [0]
mainly foam roller massage and hip/leg stretches
9 PM
Strength 15:00 [0]
daily strength, mainly abs and upper body as legs feeling tight enough.
stretching for them instead.
stretching for them instead.
Tuesday Jan 27, 2015 #
7 AM
stretch/yoga 10:00 [0]
slept:8.0
morning stretch. calf still sore during the night, but perhaps a bit better than yesterday.
8 PM
swimming 25:00 [1]
Jona pool. 10mins breast stroke, 15mins freestyle
water running 15:00 [1]
pool running easy
Monday Jan 26, 2015 #
stretch/yoga 10:00 [0]
slept:8.0 (injured) (rest day)
Calf was quite sore in bed, whilst turning over. Soreness comes when rotating leg/hip, not when stretching the actual calf muscle in a running position.. so will focus on stretching out everything in the next few days.
Note
pm leg/calf feeling really weird.. pain in calf with certain movements even when just sitting or lying, without the calf being in a stretched position. feel really unco walking on it, thought walking isn't necessarily painful.
I have the feeling it is some tightness from above going down the leg. sitting all day seems to make it worse?
stretch/roll/tobias massaged
Not sure how this weeks training will be considering leg. Priority stretches, go to pool if not confident about running/skiing.
M- rest
T- pm swim
W- try short run + pm swim?
T- pm run if ok or try xc skiing?
F- night O training
S- XC ski?
S- XC run race 4km?
I have the feeling it is some tightness from above going down the leg. sitting all day seems to make it worse?
stretch/roll/tobias massaged
Not sure how this weeks training will be considering leg. Priority stretches, go to pool if not confident about running/skiing.
M- rest
T- pm swim
W- try short run + pm swim?
T- pm run if ok or try xc skiing?
F- night O training
S- XC ski?
S- XC run race 4km?