Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Mar 29, 2015:

activity # timemileskm+m
  Running5 3:48:16 21.89 35.23 1130
  orienteering2 2:02:18 8.37(14:37) 13.47(9:05) 523
  running drills/plyo1 25:02 0.99(25:24) 1.59(15:47) 1
  Strength2 20:00
  riding1 20:00
  stretch/yoga1 10:00
  Total8 7:05:36 31.24 50.28 1654
  [1-5]7 6:35:36

«»
1:48
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 29, 2015 #

10 AM

Running warm up/down 21:20 intensity: (6:27 @1) + (7:13 @2) + (7:40 @3) 1.47 km (14:33 / km) +277m 7:29 / km
ahr:136 max:148

Uphill to the start, very slow jog.. started feeling hungry and noticed tired legs.

orienteering race 43:53 intensity: (25 @1) + (1:27 @2) + (8:40 @3) + (33:21 @4) 4.9 km (8:58 / km) +110m 8:03 / km
ahr:155 max:165

In Ticino for the day, beautiful sun and 20 degrees, as opposed to rain and cold on the north side of the Alps!
Ran a race at Sonvico, new map for me. Nice.
Was feeling tired, and really tired on any hill, so I didn't push it too hard. Also very wimpy on the steep downhills. Lost 5 mins to Elena, about what I expected at this pace.
Enjoyed it and loved running into a sunny meadow which smelt like thyme at the end :) And enjoyed the rest of the day wandering with Tobias.

Running warm up/down 8:00 [1]

warm down.
Gotta rest up before flying to UK on Thursday. And finish a shit load of work!
C • Good luck for JK :) 1

Saturday Mar 28, 2015 #

2 PM

Running warm up/down 15:53 intensity: (5:00 @1) + (3:53 @2) + (5:00 @3) + (2:00 @4) 2.8 km (5:40 / km) +50m 5:12 / km
ahr:137 max:152

Next time, try not to eat too soon before race, even if just a banana!

Running race 51:17 intensity: (5 @2) + (9 @3) + (38:12 @4) + (12:51 @5) 11.31 km (4:32 / km) +252m 4:05 / km
ahr:168 max:174 shoes: Adidas Supernova boost

Männerdorf Waldlauf, a hilly 11.5km race, part of the Zürilaufcup.
Started a bit too hard, because it was fun running up the hill from the start. But otherwise wasn't feeling great today.. I had trouble pushing, couldn't give as much as I thought I should be able to. HR not that high but couldn't seem to go harder, even at the end when a few people overtook me and I should have been able to fight them off.
But running races take practice I suppose, or perhaps better intense training (longer intervals etc). At least it was good race training. Also a beautiful sunny morning with views over the lake and to the snow capped mountains :)
Course was supposed to be 11.5km 190 climb, Garmin is a bit different..
Results

Running warm up/down 9:06 intensity: (8:12 @1) + (54 @2) 0.9 km (10:03 / km) +13m 9:23 / km
ahr:119 max:135

Friday Mar 27, 2015 #

Note
(rest day)

Rest day from training.. but not from life!
Hopefully not getting sick, had trouble keeping warm today.

Thursday Mar 26, 2015 #

7 AM

Running 30:15 intensity: (9:42 @1) + (16:11 @2) + (4:11 @3) + (11 @4) 4.49 km (6:44 / km) +150m 5:46 / km
ahr:134 max:151 shoes: Saucony Cortana

Easy morning jog, legs feeling rather stiff still but better towards the end.
4 PM

orienteering 1:18:25 intensity: (6:00 @1) + (17:59 @2) + (27:44 @3) + (26:42 @4) 8.57 km (9:09 / km) +413m 7:22 / km
ahr:144 max:163

NLZ O training, map from World Cup middle 2013.
Plan was speed control:
Longer legs fast and trying not to look at the map too much (getting a good picture in head).
Line O running exact as possible and anticipating.
Some parts I did really well, but also had some mistakes (6,8,9), in the section with the tracks removed. Direction and don't use tracks when they aren't on th emap!
Physically didn't feel good, legs felt slow and I felt tired, so I didn't manage to run as hard as I wanted. Generally tired this week, judged by how easily I fall asleep on the train!

Map/GPS

Wednesday Mar 25, 2015 #

Note
(rest day)

Was supposed to do ASVZ intervals this evening, but my legs were still really sore from mon/tues and I was tired. Better not to overdo it before easter I suppose.
7 AM

Strength 15:00 [0]

stretch/yoga 10:00 [0]

legs still rather sore.
good stretch and massage.

Tuesday Mar 24, 2015 #

11 AM

Running 54:35 intensity: (8:00 @1) + (18:15 @2) + (16:41 @3) + (11:39 @4) 7.28 km (7:30 / km) +359m 6:01 / km
ahr:142 max:169 shoes: Asics GT 2000

Legs were feeling smashed from the strength yesterday, so I did just 5x 'power hill', a steep staircase in the forest. 56-57 seconds up with jog back down. Painful for the legs, but felt good too.
Maybe should have made myself do 5 more.
5 PM

riding 20:00 [1]

to Galgenen

Monday Mar 23, 2015 #

Note

Two weeks till easter. Last week with hard sessions.
M: Leg strength/plyometrics
T: Power hills
W: 5x5min ASVZ intervals
T: O training
F: -
S: 11.8km running race
S: O race Ticino (yay interesting terrain!)
plus do some map/mental prep for JK
7 PM

Running 22:01 intensity: (1:53 @1) + (5:28 @2) + (5:45 @3) + (8:55 @4) 4.36 km (5:03 / km) +24m 4:55 / km
ahr:145 max:165 shoes: Adidas Supernova boost

Warm up run to track, with 10x 100m run throughs

running drills/plyo 25:02 intensity: (6:50 @3) + (18:12 @4) 1.59 km (15:47 / km) +1m 15:44 / km
ahr:153 max:164 shoes: Adidas Supernova boost

Running drills and plyometrics/jumping hopping etc

Running 15:49 intensity: (11 @1) + (3:24 @2) + (12:14 @3) 2.62 km (6:02 / km) +5m 5:59 / km
ahr:143 max:149 shoes: Adidas Supernova boost

Run home.

Strength 5:00 [0]

Additional leg strength before running home- step ups forwards and sideways

« Earlier | Later »