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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 31 days ending Jan 31, 2014:

activity # timemileskm+m
  Running23 14:17:00
  orienteering14 13:15:51
  Strength11 3:29:00
  riding2 1:34:00
  stretch/yoga6 55:00
  kayaking etc1 45:00
  running drills/plyo3 38:00
  map/mental1 10:00
  Total35 35:03:51
  [1-5]30 32:10:51

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Friday Jan 31, 2014 #

Running 53:00 intensity: (15:00 @1) + (25:00 @2) + (11:00 @3) + (2:00 @4)
ahr:137 max:156 shoes: Asics GT 2000

running drills/plyo 10:00 [3]

map/mental 10:00 [0]

Thursday Jan 30, 2014 #

stretch/yoga 10:00 [0]

orienteering tempo 54:00 intensity: (4:00 @1) + (4:00 @2) + (12:00 @3) + (34:00 @4)
ahr:154 max:169 shoes: Roc lite #3

Night OL, running with a partner taking turns to lead the leg or keep track without the map and relocate. Then 2k 'race' course to finish.

Wednesday Jan 29, 2014 #

riding 34:00 intensity: (24:00 @1) + (10:00 @2)

Strength 15:00 [1]

stretch/yoga 10:00 [0]

Tuesday Jan 28, 2014 #

Running tempo 1:34:00 intensity: (3:00 @1) + (25:00 @2) + (28:00 @3) + (37:00 @4) + (1:00 @5)
ahr:149 max:172 shoes: Asics GT 2000

TSV run. Was feeling a bit low on energy today and had trouble getting out the door knowing these runs are hard. Felt pretty feeble most of the way and had no push on the hills. Kept thinking I would have to drop of but managed to hold on till Galgenen, then plodded home at an easy pace.
Beautiful starry sky but there was an icy wind for the last 20mins and I arrived knackered and cold when I got home. Glad that I cooked dinner before the run!
Legs feeling stiff afterwards, right arch feels stiff and hamstring too. No running tomorrow anyway..

Monday Jan 27, 2014 #

running drills/plyo 8:00 [3]
shoes: Saucony Cortana

Run group strength training, started with some running school.

Strength 36:00 [1]

Various strength, whole body. Everyone seemed tired today, me included, and the music wasn't working which made it harder. We didn't do the plyo/dynamic strength at the end. Some stayed to play soccer and I jogged home.

Running 25:00 [1]
shoes: Saucony Cortana

easy jog home. felt tired all day.

Sunday Jan 26, 2014 #

Running long 1:33:00 [2]

Wanted to run in the snow so went up the hill from Galgenen, partly on the road, snowy fields and back down through forest along Spreitenbach. So lovely! Took it at an easy pace, feeling quite tired after a reasonably solid week and some carnival antics last night.
Switzerland during carnival is quite bizarre, especially in our area, but it brightens up the winter!
C • Happy Australia Day 2

Saturday Jan 25, 2014 #

Running intervals 1:14:00 intensity: (5:00 @1) + (12:00 @2) + (23:00 @3) + (34:00 @4)
ahr:149 max:167 shoes: Asics GT 2000

Long intervals on the flat down by the lake, beautiful sunny day but freezing cold air!! 4-8-4-8-4mins with half recovery. Felt like I was running in slow motion again, must be the cold because otherwise I felt fresh.

Friday Jan 24, 2014 #

orienteering 51:00 intensity: (21:00 @3) + (30:00 @4)
shoes: Roc lite #3

Night O in fresh snow = awesome!!!
The snow reflects the light so my little head torch was ok, and the blackberries etc were nicely covered up :) and it was just so much fun charging about in the dark snowy forest! Mostly hit the controls right on (better than during the day?) but ran right over two in ditches when running a bit fast, rushing.

Running warm up/down 25:00 [3]

Thursday Jan 23, 2014 #

Running 1:12:00 intensity: (20:00 @1) + (25:00 @2) + (25:00 @3) + (2:00 @4)
ahr:136 max:158

Lunchtime run in Buechberg. Wanted to do intervals but legs were still feeling really stiff and tired (hamstrings and upper calves esp) so just had a nice run about and enjoyed the winteryness (and ice drizzle..)

stretch/yoga 10:00 [0]

Wednesday Jan 22, 2014 #

riding 1:00:00 intensity: (45:00 @1) + (15:00 @2)

easy day as the body is quite sore..
beautiful evening out with the first rays of sunshine since i arrived!

Tuesday Jan 21, 2014 #

7 AM

stretch/yoga 10:00 [0]

20mins wake up stretch.
since arriving in switzerland i have got into the habit of getting up early :)

Strength 10:00 [0]

knee stability, achilles
7 PM

Running tempo 1:11:00 intensity: (3:00 @1) + (16:00 @2) + (9:00 @3) + (43:00 @4)
ahr:151 max:168 shoes: Asics GT 2000

TSV Galgenen running group. Warmed up with the first 15mins quite easy then sped up with Monica, Norbert, Mark and Pius over the hill to Schubelbach. Good tempo run at a pace which was progresssively more uncomfortable but maintainable. Seemed hardest for the legs as they were not used to quick flat runninng but tried to keep a quick cadence. With about 20mins to go legs starting to get quite heavy and I could feel the stiffness from last nights strength training. Pushed the last 10mins harder- had planned 10x30sec but couldn't get any more speed up anyway!
Didn't really warm down as I opted for a lift home instead of the 20mins jog. Bit of a toss up as to whether it would be better to have done a warm down or no do the extra distance on tired legs, bu stretched and massaged once home and felt better after a hot shower!
Relatively warm 4degrees, pocketed the gloves after 10mins!

Monday Jan 20, 2014 #

8 PM

Strength 40:00 [1]

TSV running group monday training in the hall, my favourite winter training! Had a new set of classic pump up music to keep us going, and some new exercises which I should remember to do myself too.

running drills/plyo 20:00 intensity: (7:00 @2) + (5:00 @3) + (8:00 @4)

Started the evening with running drills over low bars, tested my coordination!
Then finished with a tough set of sideways up/over bench jumps, skipping, slalomlauf

Running 22:00 [1]
shoes: Saucony Cortana

Very slow jog home, quite beautiful with the night lights shining through the mist.

Sunday Jan 19, 2014 #

Strength 10:00 [0]

stretch/yoga 10:00 [0]

a much neened and theraputic 30mins stretching with some good tunes. body feling quite stiff.
1 PM

orienteering race 45:46 intensity: (6:00 @3) + (36:00 @4) + (3:46 @5)
ahr:160 max:172 shoes: Roc lite #3

Treslag Staffel- Relay with 3 runners each running twice. This was the third leg. Felt rather hopelessly slow at times. Navigation seemed ok but in this terrain I always seem to loose time getting iunto thick bits of green or something..
3 PM

orienteering race 51:15 intensity: (2:30 @3) + (48:00 @4) + (45 @5)
ahr:162 max:170 shoes: Roc lite #3

Second run, 6th leg, starting in a mass start.
Physically struggled again, felt like I couldn't push up to the next level. Had a few people around (some middle aged men and young boys), and sometimes I would get ahead and then loose time on a bad micro route choice or something. Mostly hit the controls well except for stupidly losing a few mins on the last two short legs in green forest..

Running warm up/down 15:00 [2]
shoes: Roc lite #3

Oh my it was so cold, especially with the waiting between runs! I think about 2 degrees and foggy, which i suppose is not really that cold for the middle of winter but for me it is.. Tobias was an admirably tolerant orienteering spectator today, coming despite being warned against it!

Saturday Jan 18, 2014 #

Strength 20:00 [0]

core

stretch/yoga 5:00 [0]

going to start logging proper stretching again to make sure i keep track of doing it reguarly, but will log max 10mins each session.
1 PM

Running 1:03:00 intensity: (8:00 @1) + (13:00 @2) + (34:00 @3) + (8:00 @4)
ahr:143 max:161 shoes: Asics GT 2000

In foggy Switzerland! Ran up and around Buechberg, moderate pace with a few speedy pick ups towards the end.
The forest was lovely and still, trees disappearing into the clouds, ground covered in copper coloured leaves.

Friday Jan 17, 2014 #

Note

arrived in Zurich, flight went well and seemed very quick!

Thursday Jan 16, 2014 #

Note

attempted run in the morning but it turned into a walk followed by jumping into the pond due to the heat.
evening on the beach before going to the airport, did some stretches.

Tuesday Jan 14, 2014 #

kayaking etc 45:00 [1]

Overnight trip from Second valley, sleeping at a little beach between the cliffs, under the most amazing stars and moon! Longer paddle in the morning (otherwise wouldn't bother logging it..)
45 degrees today, never felt air as hot as when we got out of the car on the way home. Probably going to be the hottest adelaide day ever on thursday, my last day in aus!
C • aircon etc 1

Running 20:00 [2]
shoes: Nike Lunarglide black

Sweaty little jog at morialta waiting to catch up with the others after their run. Just in heat survival mode for the next few days ;) No aircon at home means that it is hard to get cool again..

Strength 5:00 [0]

glutes - step ups and bulgarian squats..

Monday Jan 13, 2014 #

Running 25:00 intensity: (15:00 @1) + (5:00 @2) + (5:00 @3)
shoes: Nike Lunarglide black

Not much point trying to train hard in this weather, woke feeling a bit cooked by the hot northerly wind, even early in the morning before it got hot i felt very sluggish and couldn't get my hr up when i tried. Not much training planned this week, enjoying my last days in aus before settling back into swiss life.

Sunday Jan 12, 2014 #

Running long 1:20:00 intensity: (16:00 @1) + (12:00 @2) + (35:00 @3) + (17:00 @4)
ahr:142 max:162 shoes: Asics GT 2000

Beautiful morning run on Black Hill, perfect sunny summer morning with a cool breeze
- Wildflower garden - up ghost tree gully - down sugerloaf track - wildflower garden
Pushed the pace a little bit and was faster to the top than usual, felt great till the end :)

Saturday Jan 11, 2014 #

Strength 30:00 [0]

Friday Jan 10, 2014 #

Strength 28:00 [0]

Thursday Jan 9, 2014 #

Running 30:00 intensity: (16:00 @1) + (11:00 @2) + (3:00 @3)
ahr:129 max:145

Easy barefoot run on Clifton Beach near Hobart. Took it easy but felt pretty good. Nice swim afterwards :)

Strength 5:00 [0]

achilles

Wednesday Jan 8, 2014 #

Note
(rest day)

easy walk around mt Wellington with jess. Love hobart and tasmania :))
Feeling satisfyingly tired and motivated after the national training camp (best i have ever been on, thanks to some amazing people!) at St Helens, bring on the World cup round in 2015!

Tuesday Jan 7, 2014 #

orienteering race 54:00 intensity: (3:00 @1) + (1:00 @2) + (6:00 @3) + (44:00 @4)
ahr:156 max:168 shoes: Roc lite #3

Camp champs on Lively Bog. Started with a terrible parallel error where I was totally convinced I was in the right place (7mins!), the rest was pretty good but struggled to push. about 10mins? behind hanny :/

Running warm up/down 10:00 [2]

Monday Jan 6, 2014 #

9 AM

orienteering long 1:22:00 intensity: (8:00 @1) + (13:00 @2) + (42:00 @3) + (19:00 @4)
ahr:145 max:160 shoes: Roc lite #3

Long course on Mt Pearson with heaps of hills, physically bit tired. Reading contours and planning well.

Running warm up/down 10:00 [1]

4 PM

orienteering intervals 29:00 intensity: (1:00 @1) + (1:00 @2) + (3:00 @3) + (21:00 @4) + (3:00 @5)
shoes: Roc lite #3

3x one man relay (mass start with 10 girls on the same course).

Running warm up/down 10:00 intensity: (1:00 @1) + (5:00 @2) + (4:00 @3)

orienteering warm up/down 10:00 intensity: (3:00 @1) + (5:00 @2) + (2:00 @3)

collecting controls

Sunday Jan 5, 2014 #

10 AM

orienteering intervals 17:00 intensity: (1:00 @1) + (1:00 @2) + (4:00 @3) + (6:00 @4) + (5:00 @5)
ahr:158 max:176 shoes: Asics GT 2000

3x Sprint O intervals with all the girls around Burnie (town, park and rocky granite coast), some splitting. Felt powerful :)

orienteering race 21:50 intensity: (50 @3) + (19:30 @4) + (1:30 @5)
ahr:162 max:174 shoes: Asics GT 2000

Sprint race around Burnie after the intervals. Overshot one on the coast and lost a chunk of time relocating, more time lost later missing a control then realizing... also had trouble keeping the intensity up, running alone. some good things though.

Running warm up/down 23:00 intensity: (13:00 @1) + (5:00 @2) + (5:00 @3)
shoes: Asics GT 2000

various warm up/downs for sprint training
9 PM

orienteering 50:00 [2]
shoes: Roc lite #3

Night O together with Aislinn, set and instigated by the Kiwi boys. Very slow in some pretty thick and tricky bush! Really just went for fun but ended up being a really good exercise in detailed, close up navigation and making good plans- without any flags out we were happy to nail all the control features!

Saturday Jan 4, 2014 #

9 AM

orienteering long 1:13:00 intensity: (14:00 @1) + (24:00 @2) + (30:00 @3) + (5:00 @4)
ahr:139 max:161 shoes: Roc lite #3

Long course, cut a bit short because of achilles pain on hills.

Running 5:00 [2]

warm up, feeling very stiff especially glutes
4 PM

orienteering race 29:00 intensity: (2:00 @3) + (20:00 @4) + (7:00 @5)
ahr:161 max:176 shoes: Roc lite #3

2 man relay race, 4x loop with 2 controls each time. great fun racing, a couple of errors from me though!
didn't feel achilles during,

Running warm up/down 8:00 [1]

warm up along track
achilles sore

orienteering 13:00 [2]
shoes: Roc lite #3

Warm down to check out a tricky vague rocky area where I had trouble, had to approach twice to get it right!

Friday Jan 3, 2014 #

Strength 10:00 [1]

learnt some new exercises from hanny.
9 AM

orienteering 1:18:00 intensity: (15:00 @1) + (7:00 @2) + (6:00 @3) + (31:00 @4) + (19:00 @5)
ahr:154 max:176 shoes: Roc lite #3

6x Orienteering intervals with Hanny and Lizzie. The courses added up to 7.5km run at race pace or faster so it was a tough session! Started really well in the rough terrain and we gave each other some good close racing :) I died a bit on the last effort.
Time includes recovery between.

Running warm up/down 20:00 [3]

4 PM

orienteering 1:09:00 intensity: (7:00 @1) + (13:00 @2) + (31:00 @3) + (18:00 @4)
ahr:145 max:162 shoes: Roc lite #3

Corridor O on Mt Pearson, navigation good.
R achilles did get a bit sore during this especially on the hills, so took it a bit easier.

Thursday Jan 2, 2014 #

orienteering 1:08:00 intensity: (4:00 @3) + (1:02:00 @4) + (2:00 @5)
ahr:162 max:171 shoes: Roc lite #3

Long course at Golden Fleece. Scrappy orienteering without good plans- nice starting point for the camp :)
Physically felt the heat a lot..

Running warm up/down 9:00 [2]
shoes: Roc lite #3

warm up

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