Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Jan 22, 2017:

	activity	#	time	miles		km		+m
	orienteering	2	2:26:57	8.88	(16:33)	14.3	(10:17)	619	22 /	31c	70%
	Running	3	1:34:25	7.14		11.5		213
	Skiing - XC	1	1:30:00	3.17	(28:21)	5.11	(17:37)	45
	stretch/yoga	5	1:20:00
	Strength	3	1:00:00
	water running	2	47:00
	running drills/plyo	2	30:00
	swimming	1	5:00
	Total	12	9:13:22	19.2		30.9		877	22 /	31c	70%
	[1-5]	8	6:57:57
averages - sleep:9.5

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Sunday Jan 22, 2017 #

Note

Training goals for the week pretty much met :) Knee bothered me a couple of times so I won't increase running volume, and be more diligent with specific strength training.

10 AM

running drills/plyo 15:00 [1]

Laufschule etc

Strength 10:00 [0]

3 PM

water running 15:00 [3]

Teaching the squad aqua jogging! I joined in for the second group but got a blood nose and had to stop :(

Strength 15:00 [0]

Saturday Jan 21, 2017 #

9 AM

Running 30:25 [0] 4.59 km (6:38 / km) +179m 5:33 / km
shoes: Adistar esm purple

Morning Rundi. R knee a bit grumbly towards end.

stretch/yoga 20:00 [0]

15 yoga, 5 black roll

2 PM

Skiing - XC 1:30:00 5.11 km (17:37 / km) +45m 16:52 / km

Training weekend with the juniors. They were all pretty much experts on skis, even the first timers! I tried skating toady and took 1.5 hours for 5 km. Need I say more???
It was so beautiful up in the mountains in the sun! I am determined to learn skating, and saw just enough improvement by the end to encourage me to try again.

Friday Jan 20, 2017 #

stretch/yoga 15:00 [0]

7 PM

orienteering 1:09:57 [3] 6.29 km (11:07 / km) +299m 8:59 / km
spiked:6/12c

Night O training Buechberg Ost. Wasn't feeling very good today (cold returning?) and wasn't moving fast or concentrating well, but it was really fun to run in the dark in the snow.
Strangely after 20mins felt like my blood sugar crashed and felt really weak for 20 mins, even though I ate well this arvo. Maybe just a reaction to the cold (-6).
Knee totally fine.

Thursday Jan 19, 2017 #

7 AM

stretch/yoga 20:00 [0]
slept:8.0

15mins morning yoga, 5mins black roll

8 PM

Running 39:00 6.91 km (5:39 / km) +34m 5:31 / km
slept:8.0 shoes: Adistar esm purple

Missed ASVZ, went out later alone for a few laps.
R Knee bit grumbly.

Wednesday Jan 18, 2017 #

3 PM

orienteering 1:17:00 8.0 km (9:37 / km) +320m 8:01 / km
spiked:16/19c slept:7.0 shoes: Roc lite #3

Training at Gnuell.
First time orienteering since September- probably my longest break forever!!!
Back in the typical Mittelland Terrain (lots of vegetation, tracks and broad with some a few finer contour details) but with tracks removed.
Apart from running off the warmup map to the start, I was pretty happy with how I felt in the forest, reading contours well and most controls popped up where expected, just one search action 4 minutes..
I just need to get fitter!!

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

10 PM

stretch/yoga 15:00 [0]

night yoga

Tuesday Jan 17, 2017 #

8 PM

water running 32:00 [3]
slept:7.5

Mixed pool running, hardish (as always without a belt..). Nice to be back in the pool.

swimming 5:00 [2]

stretch/yoga 10:00 [0]

Monday Jan 16, 2017 #

Note

Plan for week (hard week, no longer sick):
M: 30 run + TSV training
T: 30-60 pool or xc ski
W: O training NLZ
T: ASVZ group run w hill sprints
F: Night O training OLG
S: XC ski with ZesOLNaK
S: Hallentraining and pool running with ZesOLNaK

+ daily stretch/yoga at least 10 mins

8 PM

Running 25:00 [3]
slept:7.5 shoes: Asics GT 2000

Run on the snowy fields before Hallentraining. Snow makes stronger legs I'm hoping!

running drills/plyo 15:00 [3]

Laufschule at start
Skipping and accelerations at end. Felt unfit doing the sprints.

Strength 35:00 [1]

TSV strength training. Arms def my weak point.

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