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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 28 days ending Feb 28, 2015:

activity # timemileskm+m
  Running13 7:37:36 44.27(10:20) 71.25(6:25) 1537
  orienteering5 4:44:12 21.3(13:21) 34.28(8:17) 1236
  Strength11 3:40:00
  riding3 2:35:00
  Skiing - XC1 1:50:00 9.26(11:53) 14.9(7:23) 131
  walking1 1:00:00
  stretch/yoga5 50:00
  running drills/plyo3 23:00
  rowing1 20:00
  water running1 15:00
  swimming1 15:00
  Total31 23:29:48 74.83 120.43 2904
  [1-5]23 19:14:34
averages - sleep:7.2

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Saturday Feb 28, 2015 #

stretch/yoga 10:00 [0]

Strength 25:00 [0]

Friday Feb 27, 2015 #

stretch/yoga 10:00 [0]
(rest day)

Strength 10:00 [0]

Thursday Feb 26, 2015 #

Strength 10:00 [0]

stretch/yoga 10:00 [0]

riding 40:00 intensity: (10:00 @2) + (20:00 @3) + (10:00 @4)

2x20mins trainer

rowing 20:00 [2]

rowing machine

Wednesday Feb 25, 2015 #

6 PM

Running intervals 50:48 intensity: (12:34 @1) + (10:24 @2) + (8:50 @3) + (15:16 @4) + (3:44 @5) 7.8 km (6:31 / km) +109m 6:05 / km
ahr:144 max:175

With ASVZ running group
9x2 min intervals with 1min rec, about 4m/k pace
Stopped short because sudden sharp knee pain came during one effort, went and came again. I know this feeling and I know to stop straight away and move on to cross training until I feel confident bending it with weight..
Amping up stretches and knee strength again.
Sauna after training was awesome, 10mins of summer heat ;)

Monday Feb 23, 2015 #

Note
(rest day)

This semester I have an over-full load at uni, plus trying to work one day a week, plus training. It's going to be tough to fit every thing together and there will be days when I have no time for training. So I have to make sure that I plan well, prioritise quality sessions and work hard!

Plan for this week (slightly easier week)
M: (rest) Strength
T: am 40min mod run (or bike intervals if toe sore)
pm pool run intervals 60mins
W: pm: ASVZ Intervals (12x 2mins) + Strength
T: pm: long run terrain 90mins
F: (rest)
S: am 60 mod run w fartlek
S: Lauistafette (2.5km, 250m descent)
C • Be careful... 2
6 AM

stretch/yoga 10:00 [0]

Quite tight, need to get back into a regular morning stretch routine.

Sunday Feb 22, 2015 #

9 AM

Running 41:17 intensity: (13 @0) + (21:11 @1) + (11:25 @2) + (8:28 @3) 6.1 km (6:46 / km) +188m 5:52 / km
ahr:130 max:147 (injured) shoes: Adidas Supernova boost

Easy run, at first in the forest but then bailed to the roads because the new snow was really wet and slippery. Wanted to do a long jog today and was feeling quite good, but my toe was sore so decided for a shorter run to test it out. Otherwise I was feeling pretty good.
Right big toe sore since yesterday evening. Running I could feel it a bit today, especially when turning left and putting more weight on it. Mainly seems to be the ball of the foot leading to the big toe. The whole right side of my body is a bit tight so I will do lots of stretching and massage and XT for a couple of days.
8 PM

stretch/yoga 10:00 [0]

Saturday Feb 21, 2015 #

10 AM

Running warm up/down 11:00 intensity: (1:00 @1) + (1:01 @2) + (3:52 @3) + (5:07 @4) 2.02 km (5:28 / km) +30m 5:05 / km
ahr:148 max:163 shoes: Roc lite #3

Warm up run to start

orienteering tempo 1:13:13 intensity: (1:20 @2) + (6:42 @3) + (1:01:27 @4) + (3:44 @5) 10.01 km (7:19 / km) +294m 6:23 / km
ahr:157 max:173 shoes: Roc lite #3

HTHS Training day.
3 mass start courses: 3.2km, 2.5km, 3.1km
Terrain undulating mittellandwald with tracks, vegetation. Nice forest and runnability mostly good but some felled areas with deeper snow.
I started the first loop well, then couldn't keep the pace up and had a couple of controls where I lost time. Still struggle to orienteer well in mittelleandwald (lack of concentration/dicipline) and I was too slow compared to the others :(

Running warm up/down 10:48 intensity: (3:43 @1) + (6:46 @2) + (19 @3) 1.59 km (6:47 / km) +14m 6:30 / km
ahr:133 max:141 shoes: Roc lite #3

2 PM

Running warm up/down 11:22 intensity: (3:06 @1) + (7:41 @2) + (35 @3) 1.46 km (7:47 / km) +1m 7:46 / km
ahr:133 max:143 shoes: Inov8 XTalon red

warming the legs up, feeling a bit tired.

orienteering tempo 17:20 intensity: (7 @1) + (10 @2) + (1:00 @3) + (16:03 @4) 3.02 km (5:45 / km) +59m 5:14 / km
ahr:159 max:165 shoes: Inov8 XTalon red

Fun Sprint in old town of Schaffhausen. Legs were feeling a bit tired but I kept a steady pace. First few controls my sprint orienteering was a little rusty and had a few hesitations, but once I settled into it I was planning ahead and visualising the controls well (lots of corners of walls, buildings) and think the RC's were good. Enjoyed this heaps despite not having much top speed.

Running warm up/down 4:00 [1] 0.47 km (8:35 / km)
ahr:123 max:133 shoes: Inov8 XTalon red

Friday Feb 20, 2015 #

7 PM

Running warm up/down 6:46 intensity: (36 @1) + (4:28 @2) + (45 @3) + (57 @4) 1.03 km (6:35 / km) +57m 5:09 / km
ahr:138 max:154

orienteering 59:03 intensity: (1:39 @1) + (3:04 @2) + (10:21 @3) + (43:11 @4) + (48 @5) 6.36 km (9:17 / km) +283m 7:36 / km
ahr:156 max:171

Galgener Night O, Buechberg.
Fun and snowy. Searched a few controls in the circle and overshot 9 badly.
My lamp is quite dim, so in some parts I wanted to go faster but couldn't see far enough.
http://doma.orienteering.asn.au/show_map.php?user=...

Thursday Feb 19, 2015 #

Strength 30:00 [3]

20mins core
10mins legs (30lunges per side, 30 sideways lunges per side, 30 wide squats, calves)
5 PM

Running 33:35 intensity: (1 @0) + (2:28 @1) + (6:02 @2) + (19:54 @3) + (5:10 @4) 5.39 km (6:14 / km) +135m 5:32 / km
ahr:144 max:157 shoes: Adidas Supernova boost

felt good, unfortunately didn't have time for longer.

Wednesday Feb 18, 2015 #

10 AM

Running 1:00:00 intensity: (9:23 @2) + (21:38 @3) + (21:09 @4) + (7:50 @5) 8.07 km (7:26 / km) +493m 5:42 / km
ahr:151 max:174 shoes: Innov8 Oroc

Hill intervals- had to change my plan a bit as Luegeten hill was really icy.
2x Luegeten hill
4x 2min hill, 1min rec

running drills/plyo 5:00 [3]

drills during warm up

Tuesday Feb 17, 2015 #

Note

Ferratin 135, better than ever before
B12 74 (still on the low side, go back in 6 weeks after taking weekly dose)
C • iron and wheat 2
9 PM

swimming 15:00 [1]

Late by the time I got home from Exam, so had to go to Jona pool which isn't so good for pool running, so started off with some swimming..
But I have found something that swiss people can't do in an orderly manner- lap swimming! After 15mins I couldn't stand it any longer so did pool running anyway.

water running 15:00 [2]

Very small deep area.

Monday Feb 16, 2015 #

Note

Uni starts again this week and have an exam on tuesday, then HTHS training weekend.
Training Plan:
M: am short run / pm TSV Strength
T: pm pool intervals
W: pm run intervals
T: am commute, Strength
F: pm Buechberg night o tempo
S: am mass start O training race / pm sprint O training
S: am Long run 90+ / xc ski??
11 AM

Running 30:00 intensity: (1:00 @1) + (2:04 @2) + (2:59 @3) + (23:57 @4) 6.06 km (4:57 / km) +14m 4:54 / km
ahr:153 max:165 slept:8.0 shoes: Adidas Supernova boost

Study break run, 3km out and back along Seedam, pretty much flat with no snow.

Sunday Feb 15, 2015 #

6 PM

Running 10:00 [2] 1.9 km (5:16 / km)

knee sore

Strength 30:00 [1]

Saturday Feb 14, 2015 #

10 AM

Running 56:00 intensity: (2:49 @1) + (6:56 @2) + (14:53 @3) + (31:22 @4) 9.3 km (6:01 / km) +190m 5:28 / km
ahr:151 max:167 shoes: Saucony Cortana

Around Eichholz with 6x4min efforts w 2mins recovery. Legs holding me back a bit, also often rather slippery so HR didn't get that high. Felt progressively better during the run. Finished off with some short sprints.
Spring is in the air?? 3 degrees, no gloves, sunshine!! :)

running drills/plyo 5:00 [3]

4 PM

walking 1:00:00 [0]

Snowshoe hiking up to Brunnen. Then built a igloo for 7 of us to sleep in, was a success!
C • Great photos on FB 2

Friday Feb 13, 2015 #

3 PM

orienteering 1:12:00 intensity: (7:10 @1) + (6:49 @2) + (24:27 @3) + (33:34 @4) 8.47 km (8:30 / km) +261m 7:22 / km
ahr:147 max:163

NLZ Training, compass, corridor etc.
Not pushing too hard, legs still stiff especially lifting in terrain, but much better than yesterday.
Most mistakes I made were from doubting myself (5-6) or not being careful (#1, 8)
http://doma.orienteering.asn.au/show_map.php?user=...

Thursday Feb 12, 2015 #

Strength 15:00 [0]

8 AM

riding 55:00 [1]

commute to/from work.
still very sore, mainly hip adductors and quads.
5 PM

Running 27:00 intensity: (18:43 @1) + (7:52 @2) + (25 @3) 3.01 km (8:58 / km) +103m 7:40 / km
ahr:122 max:141 shoes: Saucony Cortana

Very slow shuffle. Adductors seriously sore! Did lots of stretching and massage when I could today.

Wednesday Feb 11, 2015 #

8 AM

riding 1:00:00 [1]

commute to/from work
legs work ok on the bike but I literally can barely walk after the skiing!
C • ooh 2

Tuesday Feb 10, 2015 #

4 PM

Skiing - XC 1:50:00 intensity: (20:35 @1) + (21:50 @2) + (43:21 @3) + (24:14 @4) 14.9 km (7:23 / km) +131m 7:04 / km
ahr:140 max:162

Classic skiing at Schwedentritt. First time skiing in two years, so still very much a beginner. Got a few tips from Paul then set off alone. Technique probably pretty terrible but really enjoyed it and I think I was slightly better by the end.. I think I will struggle with walking tomorrow, already sore!
But I love winter when it's like this! It was sunny dream of an afternoon with clear views to the mountain tops and sunset on the snow was pure gold!
Bought a pair of XC skis on the internet last night for 1Fr (+30Fr post), not even sure if they are classic or skating or even suitable, so I'm excited about their arrival!

Monday Feb 9, 2015 #

7 PM

Running 53:00 intensity: (19 @1) + (3:21 @2) + (23:19 @3) + (26:01 @4) 9.7 km (5:28 / km) +41m 5:21 / km
ahr:149 max:163

From Pfäffikon to Galgenen for TSV Kraft training. Bit slippery in parts but nice to be out. Feeling mostly better. Part of the Buff around my neck was stiff frozen at the end!
Left ITB knee got a bit sore in the last 5mins.
Freue mich auf Langlauf morgen oder mittwoch :)
8 PM

running drills/plyo 13:00 intensity: (5:00 @3) + (8:00 @4)

Laufschule am Anfang, Seilsprung und Slalomlauf am Schluss.

Strength 40:00 [0]

TSV Krafttraining, ein Paar neue Übungen seit letztem Mal.
Am Schluss noch 4x anspruchsvollere Beinübungen. Muskelkater Morgen?

Sunday Feb 8, 2015 #

Event: 18. Swiss Billygoat Run
 

Note
(rest day)

Strength 15:00 [0]

Saturday Feb 7, 2015 #

Note
(sick)

Friday Feb 6, 2015 #

Note
(sick)

Strength 15:00 [1]

Thursday Feb 5, 2015 #

3 PM

orienteering 1:02:36 intensity: (16 @1) + (7:48 @2) + (10:22 @3) + (43:46 @4) + (24 @5) 6.42 km (9:45 / km) +339m 7:43 / km
ahr:155 max:170 slept:6.0

NLZ O training, corridor, compass etc. Slowish.
Probably the coldest day I have ever experienced!
Finished first semester of exams, yeeeeeehooo!!
map: http://doma.orienteering.asn.au/show_map.php?user=...
C • Congrats... 2

Wednesday Feb 4, 2015 #

Note

study all day at uni, finally understood some important things I didn't get before for my hardest exam tomorrow.. at least i got some positive results as a boost.
Orienteering training tomorrow and return to more normal life.

Tuesday Feb 3, 2015 #

Strength 15:00 [0]

one more exam down. wanted to run but studied till late at uni.

Monday Feb 2, 2015 #

Note
(rest day)

stuuudy...

Sunday Feb 1, 2015 #

1 PM

Running 52:00 intensity: (4:32 @1) + (10:49 @2) + (16:50 @3) + (19:49 @4) 7.37 km (7:03 / km) +162m 6:21 / km
ahr:140 max:168 slept:7.5 shoes: Saucony Cortana

Run around Löliwald enjoying the fresh snow. Luckily had a gap in the snow whilst I was running, but it's started up again.. Pushed some bits, felt good! Looking forwards to exams being over and putting more though into training and amping it up a bit, and hopefully some XC skiing!

Strength 15:00 [0]

After run. Got some sore muscles from strength yesterday.

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