Training Log Archive: 007In the 7 days ending Jul 8, 2018:
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Sunday Jul 8, 2018 #
Note
slept:2.0 (rest day)
Saturday Jul 7, 2018 #
12 PM
Running 10:00 0.94 km (10:37 / km) +45m 8:34 / km
ahr:135 max:148
Warm up jog to start
orienteering 49:47 6.38 km (7:48 / km) +184m 6:49 / km
ahr:152 max:160
Albula pass OL.
Friday Jul 6, 2018 #
Event: Swiss O Day Bergün
5 PM
Running 15:15 1.32 km (11:33 / km) +305m 5:22 / km
ahr:129 max:144
Warm up jog, uphill
orienteering 1:08:23 6.73 km (10:09 / km) +355m 8:02 / km
ahr:152 max:170
Filisur OL.
Running 7:06 [1] 0.71 km (9:58 / km)
ahr:117 max:126
Warm down jog feeling done
Wednesday Jul 4, 2018 #
11 AM
Running intervals 41:16 7.02 km (5:53 / km)
ahr:150 max:176 slept:7.0 shoes: Asics DS Trainer
Went to Lachen track with the plan of doing 10x400 @ ~90sec with 60sec recovery.
It was way hotter than I was expecting and 400m @ 90sec felt way harder than I had hoped. So I ended up taking a longer break (and fully clothed dip in the lake) after the first 5 reps.
5x400m: 88, 88, 89, 89, 90. (60sec rec walk)
longish break
4x400m: 91, 87,88, 89,
then feeling so overcooked I couldn't face the last 400m so did
2x200m: 41, 44
At least I got my HR up higher than in a while.
Next time I want to combine some shorter ints (<200m) for speed with some longer ints (>1km).
It was way hotter than I was expecting and 400m @ 90sec felt way harder than I had hoped. So I ended up taking a longer break (and fully clothed dip in the lake) after the first 5 reps.
5x400m: 88, 88, 89, 89, 90. (60sec rec walk)
longish break
4x400m: 91, 87,88, 89,
then feeling so overcooked I couldn't face the last 400m so did
2x200m: 41, 44
At least I got my HR up higher than in a while.
Next time I want to combine some shorter ints (<200m) for speed with some longer ints (>1km).
riding 20:00 [1]
warm down by bike
Tuesday Jul 3, 2018 #
Note
slept:7.0
Proper rest day
Monday Jul 2, 2018 #
4 AM
walking 3:00:00 [3] +800m
slept:3.0
Got up at 2am to hike up Gross Mythen in the dark (moonlight actually so we didn't even need torches for most), to be at the top for sunrise! Was magical!
3hrs sleep and 800m climb probably isn't ideal rest-day behavior though.. legs feel pretty knackered!
Also see I've done almost 4500m climb in the last week!!
3hrs sleep and 800m climb probably isn't ideal rest-day behavior though.. legs feel pretty knackered!
Also see I've done almost 4500m climb in the last week!!
C • Wow! 2