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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Apr 26, 2015:

activity # timemileskm+m
  Running4 3:08:51 21.58(8:45) 34.72(5:26) 291
  riding4 3:07:16 5.76 9.27 192
  Strength4 1:14:00
  orienteering2 39:37 5.21(7:37) 8.38(4:44) 73
  Total11 8:09:44 32.54 52.37 556
  [1-5]7 6:51:35
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Apr 26, 2015 #

11 AM

Running warm up/down 13:39 intensity: (17 @0) + (7:16 @1) + (1:59 @2) + (2:31 @3) + (1:36 @4) 2.44 km (5:35 / km) +1m 5:35 / km
ahr:130 max:158 shoes: Asics DS Trainer

Warm up in Quarantine and to the start. A little worried about my foot so I wore the more supportive shoes.

orienteering race 16:27 intensity: (7 @1) + (7 @2) + (7 @3) + (7:02 @4) + (9:04 @5) 3.35 km (4:55 / km) +33m 4:41 / km
ahr:168 max:178 shoes: Asics DS Trainer

Weinfelden Sprint. 14th, 2:23 behind Rahel in a not full elite field.
Lacking speed mainly, I felt much faster in the training on thursday. I was mostly happy with route choices, until in hindsight I realise that I chose a few wrong, which is a sign I wasn't really doing a proper comparison sometimes.
Fun, I always enjoy sprints even if the speed or result wasn't great.

http://www.o-l.ch/cgi-bin/results?type=rang&year=2...

Running warm up/down 9:23 [1] 1.29 km (7:16 / km)
ahr:124 max:131 shoes: Asics DS Trainer

Didn't feel foot at all running, but it is a little more achey afterwards, so I am going to focus on some intense cross training, strength and stretching, and maybe see physio.
6 PM

riding 45:00 [1]

easy ride with Tobias

Saturday Apr 25, 2015 #

Strength 10:00 [0]

1 PM

Running warm up/down 20:29 intensity: (11:23 @1) + (5:37 @2) + (1:53 @3) + (1:36 @4) 2.52 km (8:09 / km) +18m 7:52 / km
ahr:128 max:160 shoes: Asics DS Trainer

Warm up jogging, in a pair of new shoues I got just before the race. They felt good.
I have been worried about achiness in my R foot, but I don't really seem to feel it running, more often walking (worse shoes?). I think foot needs a bit more support, and perhaps I should fork out for the physio..

Running race 45:44 intensity: (13 @1) + (4 @2) + (7 @3) + (14:33 @4) + (30:47 @5) 10.4 km (4:24 / km) +190m 4:02 / km
ahr:170 max:177 shoes: Asics DS Trainer

Eschenbach running day. Another 'training race' to get me pushing hard.
I started way too fast (first km in 3:52), but it felt easy and there was lots of cheering for the first km which got my adrenaline up.. So for the rest of the course I was slowly being overtaken, and couldn't often stay with the overtaker long. It was quite a tough course, flat and fast for the first fiw k's then always a bit of up and down in the last half. Didn't have the speed towards the end to catch the girl who finished 9 seconds infront of me.
However, I was pretty happy with the effort. Luckily I'm relatively better in the forest than on the road.. but I still need to get faster and practice pushing.
Won a voucher for a fancy thermal spa :)

Running warm up/down 10:24 intensity: (11 @0) + (9:26 @1) + (47 @2) 1.34 km (7:46 / km)
ahr:124 max:133 shoes: Asics DS Trainer

Slow warm down on the grass, a little bit barefoot but then I felt the foot a bit. Definately seems to need support..

Friday Apr 24, 2015 #

Note
slept:8.0

Strength 25:00 [0]

strength in the gym, mostly upper body, not too hard on the legs before the weekend.

Thursday Apr 23, 2015 #

Note
slept:8.0

7 AM

Strength 22:00 [0]

5 PM

Running warm up/down 18:27 intensity: (5 @0) + (6:40 @1) + (5:06 @2) + (4:37 @3) + (1:59 @4) 2.92 km (6:19 / km) +67m 5:40 / km
ahr:135 max:159 shoes: Saucony Kinvara

Warm up with the girls for Sprint O training above Richterswil, beautiful views down to the lake!

orienteering tempo 13:10 intensity: (24 @1) + (6 @2) + (9 @3) + (4:48 @4) + (7:43 @5) 2.83 km (4:39 / km) +40m 4:21 / km
ahr:168 max:176 shoes: Saucony Kinvara

Sprint O course, ran hard and well.

orienteering intervals 10:00 intensity: (4:00 @4) + (6:00 @5) 2.2 km (4:33 / km)
ahr:144 max:178 shoes: Saucony Kinvara

Did 3 short courses (each about 3mins) in the scool with really larges scale map. Mass start, chasing start, then map memory in groups of three. Pushed hard against the others and felt good, but totally stuffed up the first control of the map memory.

Running warm up/down 9:15 intensity: (3:32 @1) + (4:07 @2) + (1:36 @3) 1.27 km (7:17 / km) +15m 6:53 / km
ahr:133 max:149

Wednesday Apr 22, 2015 #

Note
slept:8.0

7:30 'sleep in' felt luxurious :)

Strength 17:00 [0]

8 AM

riding 35:16 intensity: (3:36 @0) + (23:11 @1) + (6:09 @2) + (2:20 @3) 9.27 km (3:48 / km) +192m 3:27 / km
ahr:118 max:144

morning rideli

Tuesday Apr 21, 2015 #

Note
slept:7.0

Had headache on and off all day, previous two days also..

Running tempo 1:01:30 intensity: (4:30 @2) + (20:00 @3) + (35:00 @4) + (2:00 @5) 12.55 km (4:54 / km)
ahr:149 max:167 shoes: Saucony Kinvara

TSV run, just with the boys who were going for an 'easy' run after having done a race on sunday. Progressively got harder till around 9ks I couldn't keep up any more (around 4:30-4:10 m/km). I felt like I should have been able to push harder to keep up.. I don't think my iron is low but somehow feeling a bit average..(test before easter showed that Ferratin had dropped quite rapidly from 170 to 50 in the last two months, so maybe it has dropped further but not that much?)
Then a little later I ran to lachen at a much slower pace. After stopping and then starting again I found my knees felt stiff, esp left one was sore. Bloody old lady knees!
I think I am going to cut back running to minimum, quality sessions and do more cross trainign and strength. And more in the terrain as that seems to be much better for knees.
Also R foot still feeling kind of achey.

riding 25:00 [2]

to training

Monday Apr 20, 2015 #

Note
slept:6.5

riding 1:22:00 intensity: (12:00 @1) + (40:00 @2) + (25:00 @3) + (5:00 @4)
ahr:124 max:154

MTB up to Schindeleggi and round about..

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