Training Log Archive: 007In the 29 days ending Feb 29, 2016:
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Monday Feb 29, 2016 #
Note
Today is 3 weeks until my Thesis is due.. that 6 months went fast!
Sunday Feb 28, 2016 #
stretch/yoga 10:00 [0]
walking 1:00:00 [0]
Saturday Feb 27, 2016 #
Strength 20:00 [0]
stretch/yoga 10:00 [0]
Skiing - XC 1:23:57 9.11 km (9:13 / km) +162m 8:28 / km
ahr:142 max:164
The ups were ok but oooh the decents... the track was quite narrow and curvy and I was relieved before the first descent to see a guy ahead of me so I could try to copy his style, at least until he spectacuarly stacked it in on the first corner and a few seconds later I did the same. From then on we pretty much crashed in synchrony on every corner. It was hysterical, I wasn't sure whether to laugh or cry! A few of my stacks were quite scary, skis crossed in front so I went flying face first down the slope. I think my neck has whiplash from trying to avoid face first landings.
After loosing a ski and chasing it about half a k down the track, I realised that running whilst holding skis was a better option.
Nice sunny day out though, really needed some outside time!!
Skiing - XC 36:54 4.17 km (8:51 / km) +11m 8:44 / km
ahr:136 max:153
Running 30:00
shoes: Roc lite #3
Thursday Feb 25, 2016 #
Running 35:03 6.73 km (5:12 / km) +42m 5:03 / km
ahr:149 max:169 shoes: Nike Lunarglide Pink
Wednesday Feb 24, 2016 #
Note
(rest day)
Tuesday Feb 23, 2016 #
Note
(rest day)
Monday Feb 22, 2016 #
running drills/plyo 10:00
Strength 35:00
Didn't do the more intense last section because feeling really tired and not 100%.
Sunday Feb 21, 2016 #
stretch/yoga 20:00 [0]
Strength 15:00 [0]
Running 1:00:03 10.53 km (5:42 / km) +215m 5:11 / km
ahr:158 max:185 shoes: Nike Lunarglide Pink
Note
Been feeling really tired lately and got low iron confirmed on friday. Managed to keep it at a good level all of last year. Doctor recommended another infusion but I'm not sure yet..
Saturday Feb 20, 2016 #
Strength 25:00 [0]
Wednesday Feb 17, 2016 #
Strength 20:00 [0]
Getting sick of this gloomy gloomy winter weatjer.
Knee sore. Does it have to be sore after every run!?!
Tuesday Feb 16, 2016 #
Running 36:51 [3] 6.13 km (6:00 / km) +131m 5:26 / km
shoes: Nike Lunarglide Pink
Sunday Feb 14, 2016 #
Note
(rest day)
Saturday Feb 13, 2016 #
Note
(rest day)
Planned to do some cross training but no time.
Awesome surreal evening sledding down mountains in the dark!
Friday Feb 12, 2016 #
Running 1:11:48 10.29 km (6:59 / km) +368m 5:55 / km
ahr:145 max:162 shoes: Nike Lunarglide Pink
Thursday Feb 11, 2016 #
stretch/yoga 20:00 [0]
Strength 20:00 [1]
Wednesday Feb 10, 2016 #
Strength 10:00 [0]
Running warm up/down 7:16 1.03 km (7:02 / km) +38m 5:57 / km
ahr:143 max:164
orienteering 59:44 6.81 km (8:46 / km) +150m 7:54 / km
ahr:155 max:168 shoes: Roc lite #3
Mass start but mostly alone as I stuffed up the first one, and then most of the others had tracks on the map and kept disappearing in funny directions..
Relationship between me and my compass has improved.
Can't say the same about the vegetation of Swiss Mittleland forests.
Map&Route
2D Rerun
Tuesday Feb 9, 2016 #
riding 1:21:57 0.69 km (1:58:25 / km)
ahr:144 max:163 slept:7.5
Knee was a bit sore this morning but felt fine after this.
stretch/yoga 5:00 [0]
Monday Feb 8, 2016 #
Note
Pretty much met my goals for the last week, best week of training so far this year (not that that was hard to beat!
Plan next week:
M: run 30 + TSV Hallentraining
T: 80min bike ints
W: Night O
T: ?
F: 70min run
S: ?
S: 3k XC race
Running 22:00 3.9 km (5:38 / km) +32m 5:25 / km
slept:8.0 shoes: Saucony Cortana
Strength 31:00 [1]
Shortened normal set plus jumps and squats with ball.
random ball sports 5:00 [4]
running drills/plyo 6:00 [4]
Starving by the end of this, thankful for the carnival stand selling juicy steaks outside the hall!
Sunday Feb 7, 2016 #
Running 45:57 4.22 km (10:54 / km) +545m 6:37 / km
ahr:142 max:170 slept:8.0 shoes: Nike Lunarglide Pink
Still need to learn how to use my lazy bum muscles more!!
Strength 20:00 [0]
Saturday Feb 6, 2016 #
walking 1:00:00
Strength 20:00 [0]
riding 47:04 14.18 km (3:19 / km) +73m 3:14 / km
ahr:118 max:145 slept:8.5
Friday Feb 5, 2016 #
orienteering 1:07:46 6.51 km (10:25 / km) +279m 8:35 / km
ahr:151 max:171 slept:5.0 shoes: Roc lite #3
My orienteering was pretty sloppy, probably because I know the forest so well and was being complacent. I'll try to be more diciplined on wednesday night O training next week.
Lost my SI stick and went back to search a bit but didn't find it, then unbelievably one of the others found it!
Last 12mins collecting controls.
Happy that my knee is cooperating.
Thursday Feb 4, 2016 #
Strength 15:00 [0]
Wednesday Feb 3, 2016 #
Running warm up/down 11:53 2.02 km (5:53 / km) +26m 5:31 / km
ahr:144 max:160 slept:6.5 shoes: Nike Lunarglide Pink
orienteering 33:59 5.08 km (6:41 / km) +85m 6:10 / km
ahr:150 max:176 shoes: Nike Lunarglide Pink
Head to head sprint racing- first two short courses with splitting and then three super short, detailed line O.
Some mistakes:
- getting confused mid leg because I hadn't planned the whole leg out and the end of the leg was tricky, so I started looking at the end of the leg and then stuffed up where I was.
- Last control racing and over confident, didn't look at tricky control detail.
- some very confusing inside corners where there multiple inside corners in the circle- get better at recognising the direction from control description.
Good things:
- Often visualised quite far ahead on route- know whats coming up to allow for a bit more speed!
Tuesday Feb 2, 2016 #
riding 1:20:00
ahr:151 max:168
Time went by faster than I expected! I paced myself a bit, not pushing as hard as in the shorter class.
Monday Feb 1, 2016 #
Running 23:56 4.2 km (5:42 / km) +4m 5:40 / km
ahr:147 max:174 shoes: Nike Lunarglide Pink
Knee was ok. Pushed 1km 4:08 rather slow ;)
Balmy warm evening, running in a singlet in the middle of winter!?!
running drills/plyo 15:00 0.9 km (16:40 / km)
shoes: Nike Lunarglide Pink
Strength 35:00 [0]