Training Log Archive: slauensteinIn the 7 days ending Jan 14, 2018:
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Sunday Jan 14, 2018 #
Note
What a week. I am tired now.
9 AM
running 19:02 2.47 km (7:42 / km)
ahr:132 max:147
Orienteering 26:01 4.82 km (5:24 / km) +3m 5:23 / km
ahr:150 max:161
Effretikon-OL running DAL. It went fine but not perfect, 3 times I missed an entrance, so I guess I lost about 30-25 seconds in total to mistakes, plus I forgot my new SI Air at home and with 36 controls (!) I guess I also lost about 1 second per control. I think it does make a big difference in time...
But I had fun and I was proud of Ines B. who qualified in D16 for the team-sprint in the afternoon, since it's her first year 16 and our first race.
But I had fun and I was proud of Ines B. who qualified in D16 for the team-sprint in the afternoon, since it's her first year 16 and our first race.
running 20:02 2.01 km (9:59 / km) +14m 9:39 / km
ahr:124 max:154
Saturday Jan 13, 2018 #
11 AM
Pilates 40:00 [1]
As part of our info day, I had Sara come give a class on Pilates. She did this last year and gave yoga. It's always good to have an external person give a class, they listen better and it's interesting to see how they manage new movements and new ways of doing core strength. They thought it was really hard. She gave the class for an hour, but I don't think we did exercises for much more than 40 minutes of it. Lots of explaining.
3 PM
running 1:38:18 13.85 km (7:06 / km) +418m 6:10 / km
ahr:158 max:191
A day with my juniors, I spend 4 hours talking to them about the program this year, some other details and we did some theory on sprint orienteering, since we are going to go do a sprint tomorrow. Afterwards we all went on a long run. My group started with some slower runners and ended up at the end with the three juniors out of the youngest ones who are the fastest, so I had to keep up. Plus, they kept asking me question, so I also had to talk... I was hurting at the end. But I am certain that it was a great training for me. I never really go out of my comfort zone on runs like this. I also have never done this loop and it was beautiful, really nice! I will have to do it from home once!
Friday Jan 12, 2018 #
6 PM
skimo 1:39:03 7.88 km (12:34 / km) +634m 8:58 / km
ahr:116 max:177
Skimo:-) I always have so much for doing this, I don't know why I don't do it more. Marc did a race tonight, so I left the start area before the start of the race and got to the top just before the best guys, including Marc caught me. 10min advance was just enough. Pfew. Afterwards I went flat over to where there racer went back down and skied all the way down to the finish. When I arrived, Marc and Pascal were going on their cool down, so we climbed back up to the top together and skied back down. The 2nd time skiing down I felt my quads and I was sore the next day.
The snow was better than expected, it wasn't too hard and even though someone walked right down the slope and made really big holes in the snow, it was fine to manage the irregularity of the snow.
The snow was better than expected, it wasn't too hard and even though someone walked right down the slope and made really big holes in the snow, it was fine to manage the irregularity of the snow.
Thursday Jan 11, 2018 #
5 PM
dance 1:00:00 [1]
There were 3 girls who actually dance and two new girls tonight, so the class had some dynamics and was a better workout then the classes when it was just me and a new girl. I had fun, but I think these teenagers wonder what I am doing there. I was at least 20 years older than everyone (except the teacher who is also my age and my friend).
Wednesday Jan 10, 2018 #
8 AM
yoga 48:03 [1]
ahr:74 max:99
Morning yoga + 5min of meditation. Started my day well this way. Now if I only had the disciple and energy to do it at 5:30am when the kids are here so I am finished before they wake up...
7 PM
running 54:45 7.66 km (7:09 / km) +209m 6:18 / km
ahr:141 max:159
Went out in the dark and really enjoyed it. Got into a flow and was in my thoughts. Good sign, it means I am getting in shape and my foot isn't making noise anymore. DIdn't have this feeling most of 2017. Nice!
But I am feeling my right knee on the outside, IT-Band pain. Going to take it easy tomorrow and do some stretching and massage.
But I am feeling my right knee on the outside, IT-Band pain. Going to take it easy tomorrow and do some stretching and massage.
Tuesday Jan 9, 2018 #
3 PM
running 1:27 0.2 km (7:15 / km) +4m 6:39 / km
ahr:121 max:133
I have a "pause timer" function on my running option with this new watch, which is practical for running, but not for orienteering, especially for setting controls, since you do a lot of stop and go and I want to know how long the whole activity took me. So I had to change my "type of activity" on my watch to cross-country skiing so it wouldn't stop while setting controls. I will need to make an orienteering activity on my watch.
Orienteering 58:20 3.95 km (14:47 / km) +113m 12:56 / km
ahr:123 max:163
Setting controls for the night-O training tonight. I set 20 controls in rapid speed seeing my objects easily and not really having to verify to be sure and then at the end two controls were hard to set. One I thought was a pit and I couldn't find the pit on the hill side, so I decided it didn't exist anymore. I put the control at the right location according to other objects close by. It was only later that I noticed that the "pit" was a tiny nose draw with a form-line... ended up that I basically put the control on the nose. The other control was a boulder and that boulder must be covered by cut down trees, so I had to place the control where I think the boulder is... I had already printed the maps and since it's night-o and you see the reflectors from far away, it wasn't a problem.
6 PM
running 28:28 2.98 km (9:32 / km) +78m 8:26 / km
ahr:137 max:169
Running around to the different starts and finishes with the athletes, seeing how they are doing (I have 7 new athletes all in first year 16, so night-O training is new to them). Everyone seemed pretty happy and had fun.