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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Sep 24:

activity # timemileskm+m
  Hiking2 3:00:00
  Running2 1:15:57 7.84(9:41) 12.62(6:01) 125
  riding2 1:15:00
  orienteering1 44:01 2.37(18:34) 3.82(11:32) 99
  Strength2 30:00
  stretch/yoga5 25:00
  water running1 20:00
  swimming1 13:00
  Total10 7:42:58 10.21 16.44 224
  [1-5]6 6:03:06
averages - sleep:8

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Sunday Sep 24 #

Hiking 2:00:00 [1]

Hiking up above Flims. Longer than expected and knee a bit iffy on the way down. Probably would have been smarter to spend the day doing O training and not hiking but it was really lovely up there (with Tobias, Jas and Louis).
5 PM

orienteering 44:01 [0] 3.82 km (11:32 / km) +99m 10:12 / km

Oing with Jas in Foppa, took turns with and some map memory (only had one map). Such a beautiful golden evening in the mountains, I would have liked to just orienteer for hours! Knee felt fine after not feeling good on the hike down. Shouldn't be a problem for next weekend.

Saturday Sep 23 #

riding 25:00 intensity: (20:00 @1) + (5:00 @2)

Hiking 1:00:00 [1]

Night hike up the hill from Flims to find a camp, just before the thunderstorm :)
11 AM

Running 38:03 intensity: (4 @0) + (2:05 @1) + (8:30 @2) + (14:22 @3) + (7:44 @4) + (5:18 @5) 6.28 km (6:04 / km) +16m 5:59 / km
ahr:149 max:178 shoes: Adidas boost blue

Quick little interval session around the Eichholz Finnenbahn to test my form.
5 x single lap with 1 min rec.
1:52, 1:50, 1:53, 1:53, 1:52
Pushed hard and was feeling very lactic after the first two!
10-15 seconds faster than in June, and fastest lap 4 secs faster than previous pb of 1:54, which surprised me :) Knee also felt fine!

Friday Sep 22 #

riding 50:00 intensity: (30:00 @1) + (20:00 @2)

ez

Strength 25:00 [0]

Thursday Sep 21 #

stretch/yoga 5:00 [0]

itb stretch/roll

Strength 5:00 [0]

glutes
11 AM

Running 37:54 intensity: (47 @0) + (11:17 @1) + (9:31 @2) + (4:32 @3) + (11:38 @4) + (9 @5) 6.34 km (5:59 / km) +109m 5:30 / km
ahr:140 max:170 shoes: Adistar esm purple

First half of the run was testing out the knee.. feeling very uncertain but seemed to settle in and was fine to run a few short hill ints next to the vineyard near work (5x about 55sec with 1min rec)

stretch/yoga 5:00 [0]

Wednesday Sep 20 #

stretch/yoga 5:00 [0]

black roll

Tuesday Sep 19 #

stretch/yoga 5:00 [0]
slept:8.0

Black roll

swimming 13:00 [3]

Swimming! Nice and mind numbing.

water running 20:00 [3]

Pool running rather aimlessly.
Also got so hungry that I couldn't keep going, that strange kind of hungry which you only feel after swimming.. I literally thought i might faint!

Monday Sep 18 #

Note
(injured)

Right knee suddenly switched on sharp pain on stairs :(

stretch/yoga 5:00 [0]

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