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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Feb 12, 2017:

activity # timemileskm+m
  Running5 2:58:27 17.56(10:10) 28.27(6:19) 307
  orienteering2 2:12:01 9.44(13:59) 15.19(8:41) 549
  stretch/yoga4 1:25:00
  Strength4 50:00
  running drills/plyo1 10:00 0.62(16:06) 1.0(10:00)
  Total9 7:35:28 27.62 44.46 856
  [1-5]6 5:20:09
averages - sleep:5.8

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MoTuWeThFrSaSu

Sunday Feb 12, 2017 #

10 AM

orienteering 22:47 intensity: (2 @0) + (4:02 @1) + (3:53 @2) + (8:35 @3) + (6:15 @4) 3.15 km (7:14 / km) +50m 6:42 / km
ahr:142 max:158 slept:5.0

HTHS near Rheinfelden.
Warm up with control picking on a map with about 1 contour.

orienteering race 35:31 intensity: (52 @3) + (34:39 @4) 4.99 km (7:07 / km) +152m 6:11 / km
ahr:161 max:167

Middle training race. Bit of a mixed bag - compass technique rusty.

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

Running 14:00 [3] 2.2 km (6:22 / km)

warm down

Saturday Feb 11, 2017 #

1 PM

Running race 17:58 intensity: (11 @1) + (2 @2) + (7 @3) + (10:08 @4) + (7:30 @5) 4.0 km (4:30 / km) +2m 4:29 / km
ahr:168 max:172 slept:4.0 shoes: Roc lite #3

Cross country race Luzern, 4 x 1km lap. Flat but grassy/muddy with two hay bales per lap.
Quite slow but I pushed hard, mainly felt held back by legs and feeling sick on the last lap when trying to push harder. Couldn't expect much more as I have done very little intense training.
I always had some dread before these kind of races, but actually I quite like them once I take the pressure off and enjoy the opportunity to push myself. So I have to find more opportunities, it will help me a lot with race toughness.
Laps 4:15, 4:32, 4:39, 4:34

Running 20:00 intensity: (10:25 @1) + (5:35 @2) + (3:00 @3) + (1:00 @4) 2.48 km (8:05 / km)
ahr:125 max:137

5mins warm (too short and not intense enough)
13mins warm down

Thursday Feb 9, 2017 #

Strength 10:00 [0]

stretch/yoga 10:00 [0]

6 PM

Running 1:07:54 intensity: (23:22 @1) + (17:42 @2) + (14:16 @3) + (12:34 @4) 10.98 km (6:11 / km) +145m 5:48 / km
ahr:138 max:168 shoes: Adidas boost blue

ASVZ, dauerlauf mit 8 x 1' h 3' Pause. Pushing them a bit harder towards the end.

Wednesday Feb 8, 2017 #

4 PM

orienteering 1:13:43 intensity: (9:17 @1) + (16:11 @2) + (26:32 @3) + (21:43 @4) 7.06 km (10:27 / km) +347m 8:23 / km
ahr:143 max:158 slept:7.0 shoes: Roc lite #3

NLZ Hasenberg contour training, very interesting map so close to Zurich, improved by having the tracks removed too.

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

stretch/yoga 25:00 [0]

20mins runners yoga session with my fave youtube yoga instructor :)
+ 5mins black roll

Strength 10:00 [0]

Tuesday Feb 7, 2017 #

11 AM

Running 36:54 intensity: (1:29 @1) + (7:38 @2) + (12:07 @3) + (15:40 @4) 5.2 km (7:06 / km) +99m 6:29 / km
ahr:148 max:168 slept:7.0 shoes: Nike Lunarglide Pink

Lunch run with 10x 45'' hill with 70-80'' recovery down
All up and down the same stretch of track which shows just how wrong the GPS track is!
7 PM

stretch/yoga 35:00 [0]

5' stretch after run
25' yoga
5' black roll

Strength 15:00 [0]

gotta work those lazy glutes until they wake up!

Monday Feb 6, 2017 #

Note

More running week, no time for cross training. Extra attention to stretching, rolling and strength to keep knee from complaining.

m: strength and jog
t: hill ints
w: O training
t: ASVZ run group
f: -
s: XC race
s: O training day intense
6 PM

Running 21:41 intensity: (17 @0) + (7:24 @1) + (9:00 @2) + (5:00 @3) 3.41 km (6:22 / km) +61m 5:51 / km
ahr:136 max:159 shoes: Adidas boost blue

New shoes run!

running drills/plyo 10:00 intensity: (3:00 @2) + (4:00 @3) + (3:00 @4) 1.0 km (10:00 / km)
shoes: Adidas boost blue

incl 10 frog jumps

stretch/yoga 15:00 [0]

stretch and roll

Strength 15:00 [0]

mainly glutes

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