Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 30 days ending Jun 30, 2017:

	activity	#	time	miles		km		+m
	Running	9	5:54:45	27.78		44.7		1555
	walking	3	4:00:00
	stretch/yoga	10	2:35:00
	riding	2	2:06:33	16.78		27.0		243
	Strength	5	1:19:00					21
	orienteering	1	1:00:00	3.16	(18:58)	5.09	(11:47)	114
	climbing	1	30:00
	kayaking etc	1	30:00
	running drills/plyo	2	15:00	0.62		1.0
	water running	1	5:00
	swimming	1	5:00
	Total	26	18:20:18	48.34		77.79		1933
	[1-5]	15	12:07:09
averages - sleep:7.1

2:35

0:00

» now

Thursday Jun 29, 2017 #

7 PM

climbing 30:00 [1]
slept:7.0

Bouldering Hönggerberg, arms dead quite quickly!

Strength 10:00 [0]

Slackline

Tuesday Jun 27, 2017 #

7 AM

stretch/yoga 20:00 [0]
slept:8.5 (rest day)

Keeping up my morning yoga, a whole 4 days in a row ;) runners yoga today.

Had a small op today under general anisthetic and was really tired after. Not sure when I'm allowed to run.

Monday Jun 26, 2017 #

6 AM

stretch/yoga 15:00 [0]
slept:7.0

4 PM

riding 40:00 [1]

Sunday Jun 25, 2017 #

10 AM

stretch/yoga 30:00 [0]
slept:8.0

12 PM

Running intervals 43:01 6.16 km (6:59 / km) +308m 5:35 / km
ahr:145 max:173

Eichholz finnenbahn intervals Pfaeffikon.

8x with 1min recovery, 3mins break after 5
2:13 - 2:15 - 2:14 - 2:07 - 2:09
2:07 - 2:05 - 2:06
Started pushing them a bit harder after conservative start. (previous PB for similar session 1:54)

Strength 12:00 +21m
ahr:120 max:154

Vitaparcour with Tobias. Working towards doing a chin up and gymnastics on the rings ;)

running drills/plyo 10:00 1.0 km (10:00 / km)

5mins drills before intervals
5mins plyo/jumping afterwards

stretch/yoga 5:00 [0]

Saturday Jun 24, 2017 #

stretch/yoga 25:00 [0]

Strength 17:00 [0]

Thursday Jun 22, 2017 #

7 PM

swimming 5:00 [1]
slept:6.0

10 PM

stretch/yoga 5:00 [0]

Wednesday Jun 21, 2017 #

9 PM

water running 5:00 [2]
slept:6.0

stretch/yoga 10:00 [0]

Running 13:53 2.23 km (6:13 / km) +6m 6:08 / km
ahr:130 max:141

Sunday Jun 18, 2017 #

9 AM

stretch/yoga 15:00 [0]

mountain yoga!

10 AM

Running long 1:20:00 6.64 km (12:03 / km) +687m 7:57 / km
slept:8.0 shoes: Roc lite #3

Rather epic warm up for an event.. Ran down to Wagital (600m drop) to to event center for the O, and then the incredible way up to the start (1.5km, 550m climb!)
Pretty smashed by the time I got to the start so only did the short hard.

orienteering 1:00:00 5.09 km (11:47 / km) +114m 10:36 / km

'Swiss O day' on a new map on the steep slopes south of Wagitalsee. Very tough running (rocky often covered with vegetation) but some really cool limestone terrain, sometimes felt like Jura. Made a couple of pretty bad mistakes, but enjoyed myself and feel very motivated for apline orienteering :)

https://www.o-l.ch/cgi-bin/results?type=rang&year=...

C • Winners are grinners :) 2

Saturday Jun 17, 2017 #

walking 1:30:00 [1]
slept:6.0

Hike from Klontal to the saddle towards Wagital, beautiful camping spot found.

Friday Jun 16, 2017 #

7 AM

stretch/yoga 20:00 [0]
slept:7.0

Thursday Jun 15, 2017 #

7 PM

Running 44:59 7.92 km (5:41 / km) +16m 5:37 / km
slept:8.0 shoes: Adidas boost blue

Wednesday Jun 14, 2017 #

11 AM

Running 40:00
shoes: Nike Lunarglide Pink

Tuesday Jun 13, 2017 #

Note
slept:6.0

Monday Jun 12, 2017 #

Note
slept:7.5

Sunday Jun 11, 2017 #

kayaking etc 30:00 [1]

Walensee

Saturday Jun 10, 2017 #

walking 1:30:00 [0]
slept:7.5

Morning hike from camping spot. Felt tired, I haven't slept nearly enough the last week.

Friday Jun 9, 2017 #

walking 1:00:00 [0]
slept:6.0

Set of at 9pm for a hike and camp in the hills above our place, needed to get out of every day life! Found a spectacular spot looking over the lake and lights of Zurich, unfortunately too cloudy for the full moon though.

Thursday Jun 8, 2017 #

7 PM

riding 1:26:33 27.0 km (3:12 / km) +243m 3:04 / km
ahr:109 max:135 slept:7.0

Ride home from work, well to Wadenswil and then I got the train because it was getting dark. Love doing this, must do it more often!
Sore muscles from yesterday, quads and ITB.

Wednesday Jun 7, 2017 #

7 PM

Running 3:51 0.65 km (5:56 / km)
ahr:123 max:144 slept:7.0 shoes: Adidas boost blue

v short warm up

Running 35:46 7.4 km (4:50 / km) +163m 4:21 / km
ahr:165 max:182 shoes: Adidas boost blue

Forchlauf, an evening race put on by the uni sports club, set along beautiful forest tracks on the hill above Zurich. Reasonably hilly, but nice to have most of the up in the first half and then more downhill towards the end.
The start was extremely slow and crowded for about 1.5km which was a bit frustrating but at least forced me to start conservatively and also then I could feel fast by overtaking constantly ;)
Ran at a tempo pace, but the last few km's started to feel like I was racing, trying to hold off the guy on my shoulder and had a tough sprint battle with at the end which was fun.
Felt weak in the middle of the race, like low blood sugar so I was glad I didn't do the 15km option. Have a few running races in the next month or so to remind me what running hard is..

Running 4:48 [1] 0.54 km (8:56 / km) +5m 8:32 / km
ahr:120 max:126 shoes: Adidas boost blue

Legs felt really smashed after, short jog and then walking warm down

Tuesday Jun 6, 2017 #

8 PM

Running 22:54 3.62 km (6:20 / km) +78m 5:43 / km
ahr:134 max:152 shoes: Adidas boost blue

Evening joggli

Monday Jun 5, 2017 #

10 AM

Strength 20:00 [0]
slept:7.0

4 PM

Running 41:31 6.26 km (6:38 / km) +201m 5:43 / km
ahr:135 max:159 shoes: Adidas boost blue

running drills/plyo 5:00 [3]
shoes: Adidas boost blue

stretch/yoga 10:00 [0]

Saturday Jun 3, 2017 #

Strength 20:00 [0]

Thursday Jun 1, 2017 #

7 PM

Running 24:02 [2] 3.28 km (7:19 / km) +91m 6:26 / km
shoes: Nike Lunarglide Pink

« Earlier | Later »