Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 28 days ending Feb 28, 2014:

activity

time

miles

Running

17:14:20

riding

7:09:00

Strength

3:21:00

orienteering

2:18:04

stretch/yoga

1:40:00

water running

1:40:00

running drills/plyo

1:21:00

random ball sports

20:00

map/mental

10:00

Total

35:13:24

[1-5]

32:08:24

averages - sleep:6.8

2:31

0:00

» now

Friday Feb 28, 2014 #

7 AM

riding 30:00 [1]

3 PM

riding 25:00 [1]

5 PM

orienteering 25:00 [1]
ahr:103 max:126 (sick) shoes: Roc lite #3

Unfortunately arrived at training after 1.5 hour train trip do discover I was suddenly feeling sick. Thought that maybe I was just a bit travel sick from reading on the bus so went out on the course hoping it would settle. After 20mins very slow jogging I had to spew, then again on the bus home, then again in the train station, then again at home, and again... horrible, especially sitting in busy public transport on the way home!
The compass training course (I love it when tracks are removed from the maps) and forest was great so I will have to go back.

Thursday Feb 27, 2014 #

running drills/plyo 10:00
shoes: Asics GT 2000

drills

Strength 15:00 [0]

leg strength.
no time for planned evening run session- work is at it's busiest time as carnival comes to an end.

7 AM

Running 20:00
ahr:140 max:161 shoes: Asics GT 2000

morning run with drills

Wednesday Feb 26, 2014 #

riding 30:00 [1]

6 PM

Running hills 47:00
ahr:144 max:169 shoes: Asics GT 2000

warm up
5x 30sec peed 30sec ez on flat
8x 60sec hill with 60sec rec (varying steepness, the last few steeper)
5x 30sec hill
warm down

Tuesday Feb 25, 2014 #

riding 30:00 [1]

to work

riding 1:00:00

home with detours in the beautiful foothills.

Monday Feb 24, 2014 #

riding 25:00 [1]

Note

didn't do my normal monday pool run or strength training. had everything packed but to go straight after work but just felt like a lazy evening at home..

Sunday Feb 23, 2014 #

Running 2:12:00
ahr:134 max:163 shoes: Innov8 Oroc

Run up to the top of my local 'mountain' Etzel about 600m above us. Such a incredibly beautiful sunny day for it and amazing view from the top over the snow to Einsiedeln and the real mountains.
I am course setting our club's event on this area, so on the way up and down I zigzagged about checking out the forest (mostly stayed on the tracks). Ran hard from St Meinrad up to the top of Etzel and was feeling great! Legs only got a bit achey in the last 15mins after long downhill.

Saturday Feb 22, 2014 #

6 PM

Running hills 29:00
ahr:142 max:166 shoes: Asics GT 2000

Just had time for a very short run this evening which I could have missed if I wasn't so pissed about our lazy ex housemate not helping clean the old flat at all, after we spent ALL day cleaning it.
2x 1min hill at the start (not properly warmed up)
then about 5mins oof quick up and down stairs (10x about 30sec loop)
then 10x 30sec uphill sprint with 30 sec fast jog down.
Was a bit short to really get a good feeling on the hills but felt fantastic in the last 10mins running home! Looking forward to more proper hill intervals.

Friday Feb 21, 2014 #

7 AM

stretch/yoga 10:00 [0]

found some good new stretches on the internet.

Strength 5:00 [0]

glute activation excercises, trying to stop them from being lazy muscles to improve pelvis posture

7 PM

Running warm up/down 21:00

longer run to the start, then jog back from finish

orienteering 58:00

Night O Winterthur. Could never see far with the rain and my foggy breath, mostly looked at compass which was ok though concentration not great. Tempo easyish.

Thursday Feb 20, 2014 #

7 AM

Strength 20:00 [0]

Core, knee stability

11 AM

riding 30:00 [1]

ride to Wangen to meet Thomas

12 PM

Running 53:00
ahr:156 max:173 shoes: Asics GT 2000

Lunch run with Thomas (danke Päde!) in Buechberg in spring like weather. Good to run at 'boy pace'.. it started feeling like a tempo run after the first 15mins but time goes faster with company so it was a nice session :) tried to take the hills especially hard.

Calves, especially lower, feeling quite tight. Something is always sore or stiff!

C • Glad 1

Wednesday Feb 19, 2014 #

8 AM

riding 25:00 [1]

stretch/yoga 10:00 [0]

7 PM

Running 36:00
ahr:145 max:163 shoes: Asics GT 2000

after drills did 10x20sec sprints with good recovery focusing on speed and strong form.

running drills/plyo 10:00 [3]

Tuesday Feb 18, 2014 #

7 AM

Running 17:00
ahr:129 max:143 shoes: Saucony Cortana

easy morning leg loosener

riding 25:00 [1]

to work, main street

7 PM

Running 1:06:00
shoes: Asics GT 2000

TSV group run, Galgenen -Pfaffikon slightly hills route. Think I had a bit of a sugar crash after 20mins (too many tempting lollies at work) and legs were quite heavy from training lastnight but a solid effort anyway. 5x30/30 at the end.

riding 35:00 [1]

home after training with detour to pick up some maps. was over the moon to discover a bakery which is open till 9pm on my way home :)

Monday Feb 17, 2014 #

stretch/yoga 10:00 [0]
slept:8.5

20mins stretch, roll, ball massage. the whole right side of my back is very tight

7 PM

water running 30:00

pool run, just short because I left work late. 5mins hard then spent the rest of the time doing 'straights and bends'

8 PM

running drills/plyo 23:00
shoes: Saucony Cortana

laufschule to begin with, various drills over poles.

Jumping to finish with 2x(4x6x double leg jump over 60cm hurdles, 2x held steps/swaps, 2x6 pony prancing over 60cm hurdles)
better than 2 weeks ago, felt much more springy on the jumps, managing them with good posture and could do the pony steps with my left leg which i couldnt last time (though only just)

Strength 35:00 [1]

TSV strength. feel like i am definitely getting stronger, took a heavier medball today too. tried to remember to breathe a bit more..

riding 24:00 [1]

i have a commute long enough to log now. probably good to have a little warm down after training too.

Sunday Feb 16, 2014 #

Running 1:25:00
ahr:133 max:164 slept:5.0 shoes: Asics GT 2000

This weeks training has been a bit of a write off- moving house was exhausting, was fighting off a cold for a few days, left knee sore on thurs-fri.. but we have settled into the new flat now and today I explored my training surrounds a bit more with an easy long run.

C • Where do you live now? 4

stretch/yoga 10:00 [0]

Saturday Feb 15, 2014 #

Running 30:00
ahr:128 max:161 shoes: Saucony Cortana

Strength 15:00 [1]

core stability,abs

Wednesday Feb 12, 2014 #

7 AM

stretch/yoga 10:00 [0]

Strength 10:00 [0]

calves and feet

5 PM

Running 1:09:00
ahr:134 max:167 shoes: Saucony Cortana

Legs still feeling quite sore so easy/mod pace run, with some easy drills to try and loosen up. Hopefully feel better tomorrow, being knocked out of proper training for 2 days from a few strength exercises feels a bit pathetic!

Tuesday Feb 11, 2014 #

stretch/yoga 10:00 [3]

morning stretch roll.
didn't go to TSV run training tonight, feeling sore and achey all over. thought i might be getting sick but it's probably just musklekater from yestrdays training. seem to take ages to recover.

Monday Feb 10, 2014 #

7 AM

Running 23:00
shoes: Saucony Cortana

early run, easy

stretch/yoga 10:00 [0]

Strength 15:00 [0]

calves and feet, arches have been a bit sore

7 PM

water running 40:00
ahr:136 max:155

Pool running intervals, quite hard on the quads, tried to use arms more.
5x 30/30 then 1-2-3-4-3-2-1 (1min rec) then 5x 30/15

8 PM

random ball sports 20:00
ahr:145 max:160

10mins basketball at to start, 10mins indoor soccer at the end.

Strength 30:00 [1]

TSV strength core etc

running drills/plyo 13:00
max:161

3x (lunge squat with medicine ball - spring up throwing ball - slalomlauf)
this leg strength part of the training is always tough because always something new!

Sunday Feb 9, 2014 #

Running race 28:20
shoes: Inov8 XTalon red

District XC race. 6x around a 1km loop in a soft grassy field. Tough but good mental and physical training and fun in hindsight :)

Running warm up/down 30:00

Good warm up with with Norbert with hard run-throughs. Warm down with Franziska, easy.

Saturday Feb 8, 2014 #

Note
(rest day)

bit of an easy week. legs feeling a bit heavy and in need of a rest and warding off a sore throat.

Friday Feb 7, 2014 #

7 AM

Running 20:00
shoes: Saucony Cortana

Easy morning run to enjoy the sunrise and warm wind before the weather changes.

stretch/yoga 10:00 [0]

riding 30:00 [1]

Thursday Feb 6, 2014 #

Running intervals 1:22:00
ahr:143 max:167 shoes: Asics GT 2000

Is it spring already?? Not a cloud in the sky and I ran in short sleeves, no hat/gloves and such a beautiful view of the snow capped peaks :) Only 3 weeks ago I was still in Aus, it's so strange to realise that I'm living in Switzerland now!
Long warm up to Buechberg with some drills.
Then 5x30sec hill sprint, moderately sloping, with 60sec rec
Then 8-6-4-2mins hard 2min rec. (The first 8mins was uphill, then flattish or slightly up.)
Then 5x30sec sprint, v.slight up, 30sec rec.
Feeling a bit tight/heavy in the quads and didn't manage to push to higher heart rate.

running drills/plyo 5:00 [3]

Strength 20:00 [0]

Wednesday Feb 5, 2014 #

riding 30:00

Tuesday Feb 4, 2014 #

7 AM

stretch/yoga 10:00 [0]

stretch and roll

7 PM

Running tempo 1:08:00
ahr:153 max:171 shoes: Asics GT 2000

TSV group run. Ran to Schubelbach, easy at first then hardish up the hill. From Schubelbach-Wangen-Siebnen about 6km tempo run. I got left behind by the boys but pushed hard to keep them in sight, then was joined by Urs and ran the last couple of ks even harder. Was tough with legs feeling a bit heavy from yesterdays training but felt great to finish :)
Tight/sore spot under right arch, will tend to it and see how it is running on thursday.

Monday Feb 3, 2014 #

7 PM

water running 30:00 [2]

bobbing about in the pool. used arms quite a bit as it felt hard on the legs, they are out of practice.. easy to moderate effort, different techniques.

8 PM

Strength 36:00 [1]

TSV strength normal session covering whole body. tough but feeling stronger and concentrated

running drills/plyo 20:00 [4]

running drills over sticks to start
finished with jumping- double hops over 60cm hurdles, running over them (couldnt manage this with my left leg), and some snappy ones over smaller hurdles. Tough!

Running 2:00 [5]

Finished with 8 acceleration sprints running across the hall

Sunday Feb 2, 2014 #

5 PM

Running long 2:01:00
ahr:132 max:149

Easy pace long run. Pleased to do this run despite the 3 degree drizzle, a late boozy night and the temptation of my sitting on the couch with tobias eating my freshly made tiramisu. Ended up a bit further away than expected but felt good in the last half hour. No niggles in the legs either though they feel pretty stiff and tired now.

stretch/yoga 10:00 [0]

Saturday Feb 1, 2014 #

Running 35:00

12 warm up for bush sprint, 13 between sprints, 10 warm down

orienteering race 11:42

Swiss High Tech High Speed training day. Forest sprint.

orienteering race 10:00

Town Sprint chasing start

Running 20:00 [3]

warming up and down for the afternoon training

orienteering 16:42
ahr:164 max:172

Mass start short middle

orienteering race 16:40
ahr:159 max:171

Chasing start short middle

map/mental 10:00 [0]

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