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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 31 days ending Jul 31, 2016:

activity # timemileskm+m
  Running17 10:51:22 46.97 75.6 2128
  riding5 6:18:09 70.07 112.77 581
  walking2 4:00:00 15.53 25.0 600
  Strength14 2:52:25 0.17 0.28
  stretch/yoga11 2:15:00
  kayaking etc2 2:00:00
  orienteering1 1:29:40 5.36(16:43) 8.63(10:23) 364
  running drills/plyo1 10:00
  Total30 29:56:36 138.12 222.28 3673
  [1-5]23 21:46:00
averages - sleep:7.8 rhr:54

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Thursday Jul 28, 2016 #

Note
rhr:50 slept:5.5

7 PM

Running 1:02:45 intensity: (7:43 @1) + (7:31 @2) + (20:16 @3) + (25:08 @4) + (2:07 @5) 10.9 km (5:45 / km) +158m 5:22 / km
ahr:147 max:173 shoes: Adistar esm purple

Running with ASVZ power group. Shorter session of 8 x 30'' hard 30'' mod.

Strength 10:00 [0]

stretch/yoga 5:00 [0]

Wednesday Jul 27, 2016 #

Note
rhr:52 slept:7.5

7 AM

riding 1:41:19 intensity: (1:23:00 @1) + (14:31 @2) + (3:48 @3) 37.78 km (2:41 / km) +231m 2:36 / km
ahr:123 max:147

Commute, a few minutes quicker than last week and felt less epic :)
Need to get cycling shoes again so I can pedal better.
8 PM

riding 45:00 [1]

Ride part of the way home, was planning to get the train all the way but I needed outside time :) Went for a swim in the lake on the way. Got the train from Thalwil.

Today accepted a job in Zurich for the next year, and decided against doing a PHD here, so this will continue to be home for the next little while.. Also in rather poor timing I afterwards got an email offering an interview next week for another job which would be my preference over everything.. eek everything happening at once!
C • I would still do the interv... 9
C • Alice Springs 3
10 PM

Strength 5:00 [0]

Tuesday Jul 26, 2016 #

Note
slept:6.0

Throat a tiny bit sore and left ear got blocked running.
11 AM

stretch/yoga 5:00 [0]

roll before run and stretch after

Running 1:00:34 intensity: (19 @0) + (3:41 @1) + (5:45 @2) + (17:14 @3) + (23:01 @4) + (10:34 @5) 9.8 km (6:11 / km) +118m 5:50 / km
ahr:153 max:178

Run from Hönggerberg before lunch.
Warm up with 5x 20'' sprint.
6x intervals around the Finnenbahn with 1' recovery (2' halfway) walk
3:10, 3:09, 3:09, 3:05, 3:08, 3:07
Tried to go at a hard 'tempo' pace that I could maintain, each time it was pretty much flat out. Pretty happy with how it went, faster than the two I did last week (3:11 and 3:15) and legs/lungs were working equally hard. The track was quite spongy after the rain, but I guess nothing compared to Sweden ;)
Warm down with 5x 20'' sprint as I really feel my legs are lacking speed.

Strength 9:25 intensity: (2:29 @1) + (31 @2) + (2:07 @3) + (4:18 @4) 0.28 km (33:31 / km)
ahr:144 max:161

Bosu ball in the gym after the run - balancing and hopping on/off.
Pretty sure I was getting funny looks for being so sweaty and red in the face. Maybe I should do it before the run next time..
I love the Bosu ball! Got to come here more often, especially the hopping is a real challenge for the legs!

Monday Jul 25, 2016 #

Note
rhr:53 slept:6.5

Sunday Jul 24, 2016 #

Note
slept:9.0

slightly sore throat today and the worst thing was ears getting blocked during the run, all I could hear was my breathing like a blowtorch.
11 AM

Running hills 51:06 intensity: (4:04 @1) + (13:41 @2) + (17:13 @3) + (15:55 @4) + (13 @5) 6.51 km (7:51 / km) +281m 6:27 / km
ahr:146 max:173 slept:9.0 shoes: Adistar esm purple

Hill intervals in Löliwald.
5 x steep stair hill at the back of the forest (58'', 61'', 59'', 57'', 59'') with 90-120'' recovery.

7 x 45'' sprint up 30'' incomplete recovery down on gentle hill.

The first set on the hill was brutal, had to sit at the end of each for breathing to recover. Tried to focus on leg power. Interesting that HR barely went into zone 5 even with this effort..

The second set aimed for fast legs, not at challenging for the lungs.
Knees etc OK.
9 PM

Running 28:56 intensity: (3:30 @1) + (10:37 @2) + (10:42 @3) + (4:02 @4) + (5 @5) 5.0 km (5:47 / km) +5m 5:46 / km
ahr:140 max:170 shoes: Nike Lunarglide Pink

Moderate evening run with map

Legs tiny bit tired from this morning.
Did 1min of lunges but made knees a bit unhappy.

Saturday Jul 23, 2016 #

Note
rhr:54 slept:7.0

Unintended rest day :(

Friday Jul 22, 2016 #

Note
rhr:60 slept:7.5 (rest day)

Ears still a bit blocked and throat a bit clogged. I think I have to go to the doctor again to sort out my sinuses.. 6 weeks low grade problems on and off.

Would have liked to do a recovery run or something but really busy all day. So much to do in the next 2 weeks..

Thursday Jul 21, 2016 #

Note
rhr:55 slept:7.0

12 PM

Running warm up/down 16:40 intensity: (1:32 @1) + (3:27 @2) + (3:53 @3) + (7:48 @4) 1.79 km (9:17 / km) +173m 6:16 / km
ahr:147 max:163

Up hill to the start with Seline. Very humid but lovely view up at the start!

orienteering 1:29:40 intensity: (23 @1) + (1:02 @2) + (21:49 @3) + (1:05:13 @4) + (1:13 @5) 8.63 km (10:23 / km) +364m 8:35 / km
ahr:155 max:173 shoes: Roc lite #3

SWO day 4, made the trip up and back for the day with the train (7.5 hours travel, 6 trains, 2 busses but probably not a record..).
Physically I was feeling really tired, went a bit easier on the longer legs to push the shorter legs harder in between but it was pretty much all struggle in v tough terrain. Technically just a few small issues.
HR not very high for what felt really hard, mainly legs holding me back.

http://www.orienteering.asn.au/doma/show_map.php?u...

http://www.o-l.ch/cgi-bin/results?type=rang&year=2...
(21. Fabienne Wenger)

Wednesday Jul 20, 2016 #

Note
rhr:52 slept:8.5

Nose still a little blocked and throat a bit sore in the morning.
R arch a bit sore.
7 AM

Strength 20:00 [0]

stretch/yoga 10:00 [0]

Stretch and roll, esp ITBs, calves and arches.
6 PM

Running 55:09 intensity: (1:20 @1) + (9:56 @2) + (16:36 @3) + (25:40 @4) + (1:37 @5) 8.88 km (6:13 / km) +152m 5:43 / km
ahr:150 max:177 shoes: Nike Lunarglide Pink

Hot evening run, finished again with a swim and picnic, this time in the river :)
Did 5x 3' approx, with 90'' rec. First two on the finnenbahn when I fiiiinally managed to find it!
Read map from Norge selection middle during and between intervals.

Iron: meat

Tuesday Jul 19, 2016 #

7 PM

riding 1:36:20 intensity: (2:00 @0) + (1:20:59 @1) + (12:10 @2) + (1:11 @3) 37.09 km (2:36 / km) +113m 2:34 / km
ahr:120 max:145 rhr:56 slept:7.5

Ride home, finished off with a picnic and swim at the lake :) Time passed quickly.
9 PM

Strength 3:00 [0]

Iron: liquid

Monday Jul 18, 2016 #

Note

Higher volume week

M: am ride to uni / pm ASVZ technique run
T: am ez run with plyo / pm ride home from uni
W: ASVZ steps
T: am SOW short O race / pm O training Engadin
F: rest/yoga/easy XT
S: O/terrain
S: O/terrain

+ get ave 8 hours sleep + daily strength/stretch + WOC map x3
8 AM

riding 1:44:30 intensity: (1:19:00 @1) + (17:10 @2) + (8:20 @3) 37.9 km (2:45 / km) +237m 2:40 / km
ahr:125 max:147 rhr:54 slept:7.5

First ride in to Hönggerberg! Lovely morning and I felt so refreshed.
Once was enough for the day so left the bike in the office to ride home tomorrow.
9 PM

Running 20:04 intensity: (10 @0) + (4:34 @1) + (11:50 @2) + (3:30 @3) 3.9 km (5:09 / km) +29m 4:58 / km
ahr:140 max:163 shoes: Adistar esm purple

Easy jog with drills. Bit tired this evening but legs felt ok after the ride.

running drills/plyo 10:00 intensity: (5:26 @3) + (4:34 @4)
shoes: Adistar esm purple

Running drills and some 1 leg hopping up stairs

stretch/yoga 5:00 [0]

rolling itb

Strength 5:00 [0]

Sunday Jul 17, 2016 #

riding 31:00 intensity: (21:00 @1) + (5:00 @2) + (5:00 @3)

stretch/yoga 15:00 [3]

stretch/roll in morning and after run

Strength 25:00 [0]

10 PM

Running 33:00 intensity: (10:01 @1) + (5:59 @2) + (7:00 @3) + (10:00 @4) 4.61 km (7:09 / km) +205m 5:51 / km
ahr:141 max:177 slept:8.0 shoes: Nike Lunarglide Pink

Sunset run up to Luegeten

Saturday Jul 16, 2016 #

6 AM

Running 1:06:00 intensity: (16:00 @2) + (30:00 @3) + (20:00 @4)
slept:6.5 shoes: Nike Lunarglide Pink

Morning run in La Feclaz, in the area of WOC 2011!! Brought back good memories, wished I had a map with me! Ran up the skilift and then round about.. freezing cold morning, some frost and me in just shorts and tshirt.

Friday Jul 15, 2016 #

kayaking etc 30:00 [1]
slept:9.0

2 hours gentle white water on the Drome River, with dad and T great fun!

stretch/yoga 10:00 [0]

Strength 10:00 [0]

Thursday Jul 14, 2016 #

11 AM

walking 3:00:00 intensity: (2:00:00 @0) + (30:00 @1) + (30:00 @2) 25.0 km (7:12 / km) +600m 6:26 / km
ahr:131 max:155 shoes: Nike Lunarglide Pink

Hiked from Mt Serain up to Mt Ventoux for Tour de France spectating (we found out on the way that the finish wasn't going to be at the top but wanted to go there anyway). Wind and chill up there was incredible, such an impressive monster of a mountain!!
Then down to the Tour finish at Chalet Reynard, and back along a 13km contour track to Mt Serain. Incredible wind on the way back too, I was wrapped in my picnic blanket the whole way!
Right foot, arch, quite sore at the end.
(actually more than 3 hours)
C • Nice!! :) 2
8 PM

Running 10:00 [0] 1.56 km (6:26 / km) +14m 6:09 / km
slept:6.5

Such a long day on Mont Ventoux! We walked so much in the strongest winds I have ever experienced. I decided to run back rather than walk but felt so tired that 10 mins plod was all I managed. Got a bit too exposed and cold during the day which took it's toll.

Wednesday Jul 13, 2016 #

8 PM

Running 33:08 intensity: (6 @0) + (1:53 @1) + (2:16 @2) + (3:23 @3) + (18:19 @4) + (7:11 @5) 5.38 km (6:10 / km) +79m 5:45 / km
ahr:158 max:184 slept:7.0 shoes: Nike Lunarglide Pink

Pont du Gard, sprints.
Right arch was a bit sore afterwards.
5x 60'' w 30'' rec
5 x 30'' w 30'' rec
5 x 15'' w 30" rec
5x 20" w 20" rec

Tuesday Jul 12, 2016 #

Running 30:00 [3]
slept:6.0 shoes: Nike Lunarglide Pink

Morning run Toudon. Some run thrus at end.

kayaking etc 1:30:00 intensity: (45:00 @0) + (45:00 @1)

On the ocean around the Clanques with dad and T, most incredible place I've ever paddled! Was quite rough at the end and was getting v tired.

Monday Jul 11, 2016 #

Note
slept:9.0

Sunday Jul 10, 2016 #

10 AM

Running 1:10:31 intensity: (6:04 @1) + (5:10 @2) + (17:25 @3) + (39:07 @4) + (2:45 @5) 5.43 km (12:59 / km) +665m 8:03 / km
ahr:151 max:185 slept:7.0 shoes: Nike Lunarglide Pink

Run un Mont Vial and partway back down, awesome place!
HR pretty high on the climb for such a slow pace. Dad, walking, got to the top only about 10 mins after me!
Ears feeling blocked (STILL a bit coldy)

walking 1:00:00 intensity: (30:00 @0) + (30:00 @1)

Hike partway up again and then down.

Saturday Jul 9, 2016 #

7 AM

Running 30:28 intensity: (1 @0) + (1:20 @1) + (5:23 @2) + (13:27 @3) + (8:27 @4) + (1:50 @5) 4.33 km (7:02 / km) +125m 6:09 / km
ahr:149 max:185 slept:7.0 shoes: Nike Lunarglide Pink

Easyish morning run from camp near Lugano.
Right knee a little achey.

Iron: -

Thursday Jul 7, 2016 #

Note
slept:7.0

Training didn't happen today, only my fault for putting it off and working too late :(
Chesty cough and sore throat STILL hanging around.
Hopefully a swim in the Mediterranean will fix me! Holidays coming up ;)
Training plan for week of holiday: get up early before it's too hot and go for awesome runs!

Iron: some meat

Wednesday Jul 6, 2016 #

10 PM

Running 28:01 intensity: (7:01 @1) + (12:50 @2) + (6:52 @3) + (1:18 @4) 4.28 km (6:33 / km) +90m 5:56 / km
ahr:136 max:159 slept:7.5

V short run.. but better than nothing I spose.
Body feels ok. Sinuses still annoying and cough still deep but a bit better.
Can't wait for holiday next week! This week is stressful at work and always feeling short of time.

stretch/yoga 10:00 [0]

rolling

Strength 10:00 [0]

Tuesday Jul 5, 2016 #

Strength 15:00 [0]

yoga

stretch/yoga 45:00 [0]

yoga

Iron: tablet and meat

Monday Jul 4, 2016 #

1 PM

Running 30:00 intensity: (20:00 @1) + (10:00 @2)
slept:7.0 (sick) shoes: Adistar esm purple

Lunch jog in Hönggerberg. Did me good to be under the blue skies / green leaves. Cough still pretty bad but otherwise feeling much better.

stretch/yoga 10:00 [0]

Lovely stretch in the forest.

Strength 10:00 [0]

Sunday Jul 3, 2016 #

4 PM

Running 25:00 intensity: (15:33 @1) + (6:32 @2) + (2:49 @3) + (6 @4) 3.23 km (7:44 / km) +34m 7:21 / km
ahr:129 max:153 slept:10.0 (sick) shoes: Adistar esm purple

Cough still really bad but body feeling better and it was a lovely day so went out for a gentle jog.

Strength 15:00 [0]

Awesome that Aston won the U16 European champs sprint in poland today, even though it does't get published in the official results!
http://hsteam.pl/?page=live&action=board&id=5
C • result+ 2

Saturday Jul 2, 2016 #

Strength 25:00 [0]
slept:8.0 (sick)

stretch/yoga 10:00 [0]

Iron: meat

Friday Jul 1, 2016 #

Strength 10:00 [0]
slept:8.0 (sick)

Thought I was getting better and planned to go for an easy jog, but feeling progressively worse throughout the day and even walking on the way home was enough for this feeble bunny :(

stretch/yoga 10:00 [0]

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