Training Log Archive: 007In the 31 days ending Aug 31, 2013:
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Saturday Aug 31, 2013 #
11 AM
orienteering race 38:00 [4]
shoes: Innov8 Roclite #2
Running warm up/down 15:00 [3]
7 PM
Running 33:00
Friday Aug 30, 2013 #
7 AM
Running 23:00
shoes: Saucony Cortana
running drills/plyo 5:00 [4]
Thursday Aug 29, 2013 #
7 AM
Running 23:00 [3]
shoes: Nike Lunarglide black
6 PM
orienteering 53:00
shoes: Innov8 Roclite #2
Running warm up/down 5:00 [3]
Wednesday Aug 28, 2013 #
7 AM
Strength 25:00 [0]
Tuesday Aug 27, 2013 #
7 PM
Running 53:00
shoes: Nike Lunarglide black
Monday Aug 26, 2013 #
7 AM
Strength 25:00 [0]
Sunday Aug 25, 2013 #
1 PM
orienteering race 17:40 [5]
shoes: Inov8 XTalon red
Running warm up/down 30:00
shoes: Inov8 XTalon red
Saturday Aug 24, 2013 #
2 PM
orienteering race 40:00
shoes: Innov8 Roclite #2
Running warm up/down 25:00 [2]
shoes: Innov8 Roclite #2
Friday Aug 23, 2013 #
Running 23:00 [2]
shoes: Nike Lunarglide black
Morning run, testing knee. Ran carefully with slightly smaller steps. Was fine till just over 20mins, then a tiny bit sore I think from a slightly strange step around a Corner. Hopefully ok for races on the Weekend.
Thursday Aug 22, 2013 #
walking 3:00:00
Walking in the hills around Lugano with Kirst who is in Milan for a conference for a week! Pretty relaxed and knee felt ok. Looong but great day- left with the Train at 5.30 and got back just before midnight!
Wednesday Aug 21, 2013 #
orienteering 6:00 [4]
(injured) shoes: Nike Lunarglide black
Sprint OL score Event in Weesen, Tobias brother was really keen to go and I hadn't even heard of the event before yesterday! After about 5mins something twinged sharply in my right knee and I couldn't run more than a few little steps before it would come stabbing Bach, but walking ok. Went and stood in the lake for a bit. Was looking forward to the challenge of trying to get all points but perhaps should not have started so fast without warming up.
Tuesday Aug 20, 2013 #
Running 1:16:00
shoes: Nike Lunarglide black
TSV group run. New route with a nice little hill around the back of Altendorf. First 30mins felt easy then went with 3 other guys for a slightly longer loop back which felt progressively harder and we always push the finish. Felt really good and they all thought i must have trained a lot in the last few months, which i haven't. I was a bit puzzled, thinking maybe it was all my high altitude walking until I remembered the iron injections- I think they have really helped.
Right arch feeling a bit stiff in the first 30mins and started feeling left ITB/knee in the last 10mins.
Right arch feeling a bit stiff in the first 30mins and started feeling left ITB/knee in the last 10mins.
Monday Aug 19, 2013 #
Running 46:00
shoes: Nike Lunarglide black
Recovery run. A few stiff spots in the legs and felt a bit sluggish to start with. Felt good towards the end.
Sunday Aug 18, 2013 #
Event: 6. Nationaler OL
orienteering race 1:15:08
shoes: Innov8 Roclite #2
Swiss national league long distance at Melchsee Frutt, up in some beautiful alps 1800-2000m.
The first half was in very rough tough terrain- completely open but the ground was almost unrunnable limestone ridge rock covered in bushes. Nice tricky navigation though and I was happy to run cleanly through (though missed a couple of places where it would have been faster to run out to a track. The second half was faster and easier though with a cool tricky rock section. I think I lost time running too slow in the faster terrain and a 40seconds hesitation.
Overall I was very happy with the run considering I haven't done any hard training or orienteering for a month, and happy to be only 11mins (17%) behind Simone, 12th in a strong field
http://www.o-l.ch/cgi-bin/results?type=rang&year=2...
The first half was in very rough tough terrain- completely open but the ground was almost unrunnable limestone ridge rock covered in bushes. Nice tricky navigation though and I was happy to run cleanly through (though missed a couple of places where it would have been faster to run out to a track. The second half was faster and easier though with a cool tricky rock section. I think I lost time running too slow in the faster terrain and a 40seconds hesitation.
Overall I was very happy with the run considering I haven't done any hard training or orienteering for a month, and happy to be only 11mins (17%) behind Simone, 12th in a strong field
http://www.o-l.ch/cgi-bin/results?type=rang&year=2...
Running 5:00 [3]
short warm up
felt too stuffed for warm down, just a swim in the freezing lake :)
Had a headache for the last part of the course and the rest of the day though drank alot for the rest of the day.
felt too stuffed for warm down, just a swim in the freezing lake :)
Had a headache for the last part of the course and the rest of the day though drank alot for the rest of the day.
Friday Aug 16, 2013 #
7 AM
Running 47:00
shoes: Saucony Cortana
Up to Buechberg, comfortable but pushing pace.. The aim of this week is to get used to running more frequently and in the mornings.- feeling really good! Left knee/ITB just a bit sore on the last downhill.
Looking forward to a race again on sunday- though it will be a tough Long distance at altitude :)
Calves a bit tight after from the shoes.
Looking forward to a race again on sunday- though it will be a tough Long distance at altitude :)
Calves a bit tight after from the shoes.
stretch/yoga 10:00 [0]
Stretches/ITB rolling before the run
6 PM
water running 20:00 [1]
Thursday Aug 15, 2013 #
9 AM
stretch/yoga 10:00 [0]
Had a fair bit of time for Training today but used most of it stretching and ITB rolling. ouch!
Strength 10:00 [0]
Running 37:00
shoes: Nike Lunarglide black
Shorter than planned, don't want to let ITB get out of control and stretching was priority. Ran the hill up to the golf/quarry hard, then did 5x60H/30E, legs still a little sore and tight from tuesday.
running drills/plyo 3:00 [3]
shoes: Nike Lunarglide black
form drills at the end of the run. feel faster when incorporating this into my normal running, though it also feels harder..
Wednesday Aug 14, 2013 #
7 AM
stretch/yoga 10:00 [0]
Long Stretch/ITB roll
Strength 12:00 [0]
Tuesday Aug 13, 2013 #
7 AM
Strength 10:00 [0]
7 PM
Running 1:15:00
shoes: Nike Lunarglide black
TSV Galgenen group run, flat on bitumen around the Nuolen fields, nice cool summer evening. Pace felt moderate to begin with and for once I could comfortably keep and maintain conversation. It started feeling hard after about 50mins and left hip and leg feeling tight towards the end- particular adductor and then knee (ITBish) sore.
After 60mins we did 10x 30/30, apparently inspired by Monica and Christians training in Falls Creek!
Need to drink more during the day- bangy sort of headache.
After 60mins we did 10x 30/30, apparently inspired by Monica and Christians training in Falls Creek!
Need to drink more during the day- bangy sort of headache.
Monday Aug 12, 2013 #
7 AM
Running 45:00 [3]
shoes: Nike Lunarglide black
normal morning Loop, a bit longer extra down/up to avoid new construction
7 PM
riding 50:00
Summery evening ride, out on the flats then tuggen,buechberg hill, nuolen, mod pace, hardish up the hill. Nice except for stinking like pig/cow poo when i got home from the fragrant local agriculture.
Felt the arch of my right foot a tiny bit again on evening walk with Tobias, it was quite sore last week before the hike though better after..
Felt the arch of my right foot a tiny bit again on evening walk with Tobias, it was quite sore last week before the hike though better after..
Sunday Aug 11, 2013 #
Note
oops.. and extra week of Training Holiday.. Back into it next week with a good plan for my last 2 months in Switzerland, finishing with the World Cup races :)
Friday Aug 9, 2013 #
Running 34:00 [3]
shoes: Nike Lunarglide black
cut short as I felt like I had been punched in the stomach and was a bit paranoid of catching Jess' bad stomach bug.
Wednesday Aug 7, 2013 #
walking 5:00:00
hiking with Jess, in Wägital. Innerthal nach Näfels via Bockmättli
Tuesday Aug 6, 2013 #
7 AM
Running 6:00 [3]
shoes: Nike Lunarglide black
Not much time thismorning so did drills on the grass
running drills/plyo 15:00 [4]
shoes: Nike Lunarglide black
Monday Aug 5, 2013 #
7 AM
Running 43:00 [3]
shoes: Nike Lunarglide black
This could become my regular morning loop Wangen-Quarryhill- Golfcourse-Nuolen. Felt good, legs a bit sluggish because of the overnight heat. Focus on forwards running style.
7 PM
water running 25:00 [1]
Im See.
swimming 5:00 [1]
Sunday Aug 4, 2013 #
Note
Lazy sunday :) Have enjoyed an unstructured few weeks of holiday, back to proper training for the Autumn season next week.
Sharpish pain in left hand chest like a few months ago, some sort of pulled/inflamed muscle. Legs tired and heavy from yesterday too!
Sharpish pain in left hand chest like a few months ago, some sort of pulled/inflamed muscle. Legs tired and heavy from yesterday too!
Saturday Aug 3, 2013 #
Running long 1:42:00
Caught the first bus up to Innertal for a long run + hike adventure. I started by running 25mins along the lake, then about 30mins steepish climb, then undulating along the tops to Wildegg (Alp hut) to meet Tobias who walked up- we managed to arrive there at exactly the same time!. Pretty muddy and rough along the tops - same as last year when I did a similar run with Thomas and Patrick. Many more long runs to be done in these hills :)
After cool Cider and croissants we headed off walking for the rest of the day :)
After cool Cider and croissants we headed off walking for the rest of the day :)
walking 6:00:00
Walked up Gross Aubrig- the mountain that has always been taunting me from the balcony. Really beautiful views and it felt cool being up the top of the cliffs, made the extremely steep scramble up worth while. Then Sattelegg-Ruchweid-Home. Looong descent at the end was painful, our feet and legs feeling pretty shattered.. Then we managed to survive till 1am for a friends party, though got called old for going home too early ;)
Thursday Aug 1, 2013 #
swimming 1:00:00 [1]
Swiss national day swim to/from an island in the lake. Chatting pace, 30mins each way with a croissant in between. About 1.2km each way?
riding 40:00 [2]