Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 31 days ending Jan 31, 2017:

	activity	#	time	miles		km		+m
	Running	15	9:55:32	49.85		80.23		1691
	Skiing - XC	5	6:27:56	23.46		37.76		343
	stretch/yoga	16	4:10:00
	walking	3	3:45:00
	orienteering	3	3:37:42	14.06	(15:29)	22.62	(9:37)	945	22 /	31c	70%
	Strength	7	2:18:00
	water running	3	1:17:00
	running drills/plyo	4	43:00
	climbing	1	30:00
	riding	1	15:00
	swimming	1	5:00
	Total	40	33:04:10	87.37		140.61		2979	22 /	31c	70%
	[1-5]	29	26:17:59
averages - sleep:8.1

2:57

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» now

Tuesday Jan 31, 2017 #

12 PM

Running 1:02:59 9.95 km (6:20 / km) +170m 5:50 / km
ahr:149 max:168

Run with ints 5x1', 5x2', 5x1' with 1min rec, finished with 10mins tempo. First half in the forest on very slow icy trails just struggling to keep my footing, better once I bailed to the road. Trying to run fast feels pretty unco.

Monday Jan 30, 2017 #

Note

needed an evening at home to get on top of some stuff, meant to do strength but didn't.

Sunday Jan 29, 2017 #

stretch/yoga 15:00 [0]

riding 15:00 [1]

11 AM

Running 1:23:00 11.69 km (7:06 / km) +352m 6:10 / km
ahr:133 max:148 slept:6.0 shoes: Adistar esm purple

long jog, feeling kinda tired but loving how +4 degrees and sun is tshirt running weather!
R. knee a little bit achey occasionally.

Saturday Jan 28, 2017 #

12 PM

Skiing - XC (skating) 1:41:33 10.39 km (9:47 / km) +107m 9:18 / km
ahr:134 max:153 slept:6.0

Another attempt at skating with Tobias in Rothenthurm.
Tobias picked it up pretty well and I was still completely hopeless wobbling about like a drunk penguin. There was a little bit of progress but still haven't got it, much frustration. Think I'll go back to classic..

C • Drunk penguin! 2

stretch/yoga 30:00 [0]

Friday Jan 27, 2017 #

6 AM

stretch/yoga 15:00 [0]

11 AM

Running 30:36 4.93 km (6:13 / km) +58m 5:52 / km
ahr:140 max:157

A little lunch run to celebrate the return of sunshine to the lowlands!

7 PM

orienteering 1:10:45 8.32 km (8:30 / km) +326m 7:06 / km
ahr:155 max:175

OLG night training in my local forest, Loliwald. A number of little loops, some races, pairs, etc. Definitely felt that I haven't really been doing intensive training, especially on the hills.
Thanks to Christoph who organises these cool trainings for our club!

Running 24:38 2.79 km (8:50 / km) +41m 8:14 / km
ahr:133 max:152

collecting some controls and jog home. Just felt knee a tiny bit in the last 10mins.

Thursday Jan 26, 2017 #

Note

failed to go to ASVZ interval training

Wednesday Jan 25, 2017 #

walking 1:00:00 [0]

Marvelous day snowshoeing around in the sun helping with snow measurements. -15 degrees in the morning tho!

4 PM

Skiing - XC 1:11:23 9.9 km (7:13 / km) +78m 6:56 / km
ahr:136 max:154

Classic at Schwedentritt, just as it was getting dark. Tried to focus on better technique and trusting to glide on one foot at a time and skiing a bit out of the tracks. Mastered a downhill which had 5/5 crash rate till now :) I think the skating attempt on the weekend helped me.

Tuesday Jan 24, 2017 #

11 AM

Running 27:00 4.69 km (5:46 / km) +90m 5:15 / km
shoes: Nike Lunarglide Pink

running drills/plyo 8:00 [3]

8 PM

water running 30:00

Monday Jan 23, 2017 #

Note

M: 40 pool run + TSV Hallentraining
T: 40 run w short efforts
W: 90 XC Ski (+ field work, snow hiking)
T: ASVZ 3x' hill
F: OLG night O
S: 90 XC Ski
S: 80 run

Strength 30:00 [0]

Sunday Jan 22, 2017 #

Note

Training goals for the week pretty much met :) Knee bothered me a couple of times so I won't increase running volume, and be more diligent with specific strength training.

10 AM

running drills/plyo 15:00 [1]

Laufschule etc

Strength 10:00 [0]

3 PM

water running 15:00 [3]

Teaching the squad aqua jogging! I joined in for the second group but got a blood nose and had to stop :(

Strength 15:00 [0]

Saturday Jan 21, 2017 #

9 AM

Running 30:25 [0] 4.59 km (6:38 / km) +179m 5:33 / km
shoes: Adistar esm purple

Morning Rundi. R knee a bit grumbly towards end.

stretch/yoga 20:00 [0]

15 yoga, 5 black roll

2 PM

Skiing - XC 1:30:00 5.11 km (17:37 / km) +45m 16:52 / km

Training weekend with the juniors. They were all pretty much experts on skis, even the first timers! I tried skating toady and took 1.5 hours for 5 km. Need I say more???
It was so beautiful up in the mountains in the sun! I am determined to learn skating, and saw just enough improvement by the end to encourage me to try again.

Friday Jan 20, 2017 #

stretch/yoga 15:00 [0]

7 PM

orienteering 1:09:57 [3] 6.29 km (11:07 / km) +299m 8:59 / km
spiked:6/12c

Night O training Buechberg Ost. Wasn't feeling very good today (cold returning?) and wasn't moving fast or concentrating well, but it was really fun to run in the dark in the snow.
Strangely after 20mins felt like my blood sugar crashed and felt really weak for 20 mins, even though I ate well this arvo. Maybe just a reaction to the cold (-6).
Knee totally fine.

Thursday Jan 19, 2017 #

7 AM

stretch/yoga 20:00 [0]
slept:8.0

15mins morning yoga, 5mins black roll

8 PM

Running 39:00 6.91 km (5:39 / km) +34m 5:31 / km
slept:8.0 shoes: Adistar esm purple

Missed ASVZ, went out later alone for a few laps.
R Knee bit grumbly.

Wednesday Jan 18, 2017 #

3 PM

orienteering 1:17:00 8.0 km (9:37 / km) +320m 8:01 / km
spiked:16/19c slept:7.0 shoes: Roc lite #3

Training at Gnuell.
First time orienteering since September- probably my longest break forever!!!
Back in the typical Mittelland Terrain (lots of vegetation, tracks and broad with some a few finer contour details) but with tracks removed.
Apart from running off the warmup map to the start, I was pretty happy with how I felt in the forest, reading contours well and most controls popped up where expected, just one search action 4 minutes..
I just need to get fitter!!

http://3drerun.worldofo.com/2d/index.php?idmult%5B...

10 PM

stretch/yoga 15:00 [0]

night yoga

Tuesday Jan 17, 2017 #

8 PM

water running 32:00 [3]
slept:7.5

Mixed pool running, hardish (as always without a belt..). Nice to be back in the pool.

swimming 5:00 [2]

stretch/yoga 10:00 [0]

Monday Jan 16, 2017 #

Note

Plan for week (hard week, no longer sick):
M: 30 run + TSV training
T: 30-60 pool or xc ski
W: O training NLZ
T: ASVZ group run w hill sprints
F: Night O training OLG
S: XC ski with ZesOLNaK
S: Hallentraining and pool running with ZesOLNaK

+ daily stretch/yoga at least 10 mins

8 PM

Running 25:00 [3]
slept:7.5 shoes: Asics GT 2000

Run on the snowy fields before Hallentraining. Snow makes stronger legs I'm hoping!

running drills/plyo 15:00 [3]

Laufschule at start
Skipping and accelerations at end. Felt unfit doing the sprints.

Strength 35:00 [1]

TSV strength training. Arms def my weak point.

Sunday Jan 15, 2017 #

7 AM

Running 27:00
shoes: Asics DS Trainer

Morning mona fartlek

10 AM

walking 2:00:00 [1]

Cave tour in Hölloch, second largest cave system in Europe, we saw just over 1% of it in 6 hours! There was a lot of up and down, some ladders and ropes, bum sliding and a couple of very tight passages wriggle through (optional). Amazing too that in summer it's a raging underground river!

climbing 30:00 [1]

according to my sore muscles, some of it counts as climbing

Saturday Jan 14, 2017 #

9 AM

stretch/yoga 15:00 [0]

morning yoga

12 PM

Running 51:00 7.37 km (6:55 / km) +292m 5:46 / km
slept:8.5 shoes: Adistar esm purple

Run in my local forest, thin layer of snow.
Efforts: 3x5min, 5x2min with about 1-3 min recovery.
Far from flat out, just a nice pushing pace.

Had fried liver for lunch, it's supposed to be one of the highest iron foods. Hope my blood cells appreciate the sacrifice made by my taste buds!

Strength 8:00 [3]

Freeletics before run, tough.

Friday Jan 13, 2017 #

6 PM

Skiing - XC 30:00 [1]
(sick)

Ice skating actually, can't be bothered making a new activity type..
In Davos for work today, unfortunately no time for training but we went skating in the evening. So much snow, gotta come back!

stretch/yoga 15:00 [0]

stretchy yoga

Thursday Jan 12, 2017 #

6 PM

Running 43:00 6.21 km (6:56 / km) +111m 6:21 / km
slept:6.0 (sick) shoes: Asics DS Trainer

Still coldy in the head but body feeling MUCH better :)
Easy run in the slush.

running drills/plyo 5:00

Drills on track, mostly lunges

stretch/yoga 20:00 [0]

yoga video, rather above my skill level

Wednesday Jan 11, 2017 #

Note
slept:7.0 (sick)

Tuesday Jan 10, 2017 #

stretch/yoga 10:00 [0]
slept:10.0 (sick)

hopefully the peak of my cold. body stiff and bit achey.

Monday Jan 9, 2017 #

Note
slept:7.0 (sick)

aarghh gross head cold getting worse throughout the day, body also not feeling good, need to rest this one out.

stretch/yoga 10:00 [0]

body rather stiff and achey.

Sunday Jan 8, 2017 #

Note
slept:9.0 (sick)

My cold which has been creeping up for the last few days has kicked in :( Body doesn't feel too bad, but v sinusy and getting worse through the day.

stretch/yoga 30:00 [0]

15min yoga, 15min stretch

walking 45:00 [1]

Uphill hike to sled back down.

Saturday Jan 7, 2017 #

1 PM

Skiing - XC 1:35:00 12.36 km (7:41 / km) +113m 7:21 / km
slept:8.5

XC skiing, Schwedentritt!! Got a bunch of 6 friends from uni to join, mostly beginners. Actually everyone got the hang of it was pretty well, though I imagine our technique was about 1/10.
Were out for 3 hours, only about 1.5 actually skiing, so I guess the other half of the time was us rolling around in the snow in hysterics.

I hired (classic) skis for the whole season!
My XC goals:
- Go skiing in Engadin
- Go skiing in the Jura overnight trip
- Do the halfmaraton Schwedentritt loop
- Learn to be in control going down hills
- Learn to skate ski (take a proper lesson)
- XC skiing at night (preferably moon light)

C • That's 5

Note
(sick)

Planned to run 60mins in the morning but had a really sore stomach, like bad heartburn. Sore all day.
Also feel my sinuses flaring up a bit more.
Diddums.

Friday Jan 6, 2017 #

Note

had a face-headache today (sinuses?)

11 AM

Running 36:56 [2] 3.93 km (9:23 / km) +85m 8:28 / km
slept:7.0 shoes: Nike Lunarglide Pink

vv easy run from work, with a friend who has a bit of back injury. SO freezing but absolutely beautiful with fresh snow and sun! Added a few running drills and lunges.

Thursday Jan 5, 2017 #

Note

Felt very tired today, despite sleeping enough.

8 PM

Running 34:58 [3] 5.05 km (6:55 / km) +88m 6:22 / km
slept:8.0 shoes: Adistar esm purple

Night run in snow, Eichholz.
Dark, freezing, magical. Didn't even need a head light because the snow and sky was glowing with reflected light.

Wednesday Jan 4, 2017 #

stretch/yoga 5:00 [3]

Strength 25:00 [3]

Tuesday Jan 3, 2017 #

3 PM

Running 49:00 7.42 km (6:36 / km) +79m 6:16 / km
slept:8.0 shoes: Nike Lunarglide Pink

It SNOWED overnight, finally!! Bit of a slippy run, got lost at the end. Felt ok, but I really need to run with a group/others, I really lose momentum alone.

C • ... run with a group: 2

8 PM

Strength 15:00 [0]

stretch/yoga 5:00 [0]

Black roll.

Monday Jan 2, 2017 #

4 PM

Running 31:00 4.72 km (6:34 / km) +112m 5:53 / km
shoes: Nike Lunar Glide #2 white

Back from trip to London.

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