Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 31 days ending Mar 31, 2017:

	activity	#	time	miles	km	+m
	Running	13	8:13:38	48.3	77.74	1128
	walking	3	4:30:00
	orienteering	6	4:28:10	19.11	30.76	986
	stretch/yoga	7	1:25:00
	Strength	3	35:00
	riding	1	30:00
	running drills/plyo	2	10:00
	Total	26	19:51:48	67.41	108.49	2114
	[1-5]	18	14:46:48
averages - sleep:7.4

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» now

Friday Mar 31, 2017 #

riding 30:00 [1]
slept:8.0

Easy roll with Tobias in the evening over to Rappi and along the lake. Found some beautiful spots to return to in better swimming weather!
Bit of a fright when I literally went flying over the handlebars - my front wheel got swallowed by a gap between two wooden slats on a bridge and tried to do a flip, I miraculously sort of landed on my feet pretty much uninjured.

C • Lucky 5

Thursday Mar 30, 2017 #

5 PM

Running 26:33 [3] 4.9 km (5:25 / km) +7m 5:23 / km
slept:8.0 shoes: Asics GT 2000

Warm up run from home to Rapperswil across the lake, felt shit at the start but then got into it :)

orienteering 5:00 [4] 0.93 km (5:22 / km) +12m 5:03 / km

sprint 'prologue', did something wrong on each control..

orienteering 20:55 3.4 km (6:09 / km) +46m 5:46 / km

Sprint training Rapperswil, was a really tricky course and never seemed to get a change to plan ahead much. Technique quite rusty and reactive. Physically bit ploddy, course went over the castle hill 3 times which was tough/fun!

Running 27:34 4.55 km (6:03 / km) +14m 5:58 / km

Joggli home. Fert very inertial and found myself stopping quite a few times to look at water bird antics, or because I was sick of running..

9 PM

stretch/yoga 10:00 [0]

Wednesday Mar 29, 2017 #

6 PM

Running 46:00 7.9 km (5:49 / km) +176m 5:14 / km
shoes: Adidas boost blue

Evening run, easy/mod. Beautiful evening, needed it to improve the grump I was in today!
Right knee a bit sore and made running feel a bit cautious at times. Made me want to give up on running.

Tuesday Mar 28, 2017 #

11 AM

Running 58:44 9.72 km (6:02 / km) +175m 5:33 / km
slept:7.0 shoes: Nike Lunarglide Pink

Lunch run, first half easy with the girls from work and then went a bit faster alone for the second half. As soon as I started running harder my R knee got sharpish sore, especially going down. Kept going and it stopped after about 10 mins.

Monday Mar 27, 2017 #

Note
slept:6.0

felt suuuper tired this evening. seems to be a monday thing

Sunday Mar 26, 2017 #

11 AM

Running warm up/down 12:00 1.61 km (7:28 / km) +67m 6:11 / km
slept:9.0

orienteering race 45:20 4.64 km (9:47 / km) +222m 7:53 / km

Running warm up/down 3:34 [2] 0.55 km (6:30 / km)

Saturday Mar 25, 2017 #

4 PM

Running warm up/down 16:18 [3] 2.65 km (6:09 / km) +38m 5:45 / km
slept:7.0

orienteering race 18:00 [5] 3.37 km (5:20 / km) +100m 4:39 / km
shoes: Asics GT 2000

Sprint relay in Ticino, last leg Galgenen team
Few wrong route choices in hindsight, one mistake getting confused and running too far to the wrong alley, some good bits. Physically struggling in teh last half. First hard run with rib injury. Pushed to max, pain was ok but sore after.

Running warm up/down 3:45 [2] 0.55 km (6:51 / km)

Thursday Mar 23, 2017 #

11 AM

Running 1:01:00 9.37 km (6:31 / km) +159m 6:00 / km
slept:6.5 shoes: Nike Lunarglide Pink

slow run with girls from work, last 20mins a bit faster alone.
feeling flat.

Tuesday Mar 21, 2017 #

5 PM

Running 29:50 6.06 km (4:55 / km)
slept:7.0 shoes: Nike Lunarglide Pink

run from my work to Tobias'
rib still sore, aber es geht

Monday Mar 20, 2017 #

Strength 20:00 [0]
slept:8.0

gym, legs

Running 6:00 [2]

Sunday Mar 19, 2017 #

Event: 1. Nationaler Mitteldistanz

stretch/yoga 20:00 [0]

2 PM

Running 1:00:01 [3] 8.49 km (7:04 / km) +259m 6:08 / km

Saturday Mar 18, 2017 #

7 AM

Running 29:51 [3] 3.95 km (7:34 / km) +153m 6:20 / km

Friday Mar 17, 2017 #

Note
slept:6.5

Thursday Mar 16, 2017 #

Running 43:40 7.34 km (5:57 / km)
slept:7.5 shoes: Adidas boost blue

Finally a run, and such beautiful sun!
Bit of pain in ribs the whole time but not too bad. Cold still lingering.

Wednesday Mar 15, 2017 #

Note
slept:7.5

Tuesday Mar 14, 2017 #

Note
slept:8.0

Monday Mar 13, 2017 #

walking 30:00 [0]
slept:7.0 (injured)

Easy evening walk with Tobi, so beautiful on the lake, warm and still.
Tried a little jog but the jolting hurt and made me cough which is the hell.. feel ok otherwise, trying to breathe as deep as I can, painkillers help ;)

Strength 5:00 [0]

Sunday Mar 12, 2017 #

Note
slept:8.0 (injured)

Doctor said i have probably damaged the muscle/cartilage in the ribs, broken rib less likely though apparently it doesn't make much difference.
Not sure how this is going to affect my training or how long it'll hurt, deep breathing is v painful so I guess I'll see how it improves over the next week.. still need to rest a bit more to get fully healthy anyway.

6 PM

stretch/yoga 10:00 [0]

Leg stretches

Strength 10:00 [0]

Leg excercises

Saturday Mar 11, 2017 #

walking 1:30:00 [0]

skiing weekend in Davos, except that the pain in my chest hurts heaps when I cough or breathe deep so I just went for a very gentle walk to soak some sun. Maybe I'm just being overly dramatic, but I seriously feel like I have broken a rib coughing..

C • not so good 3

Friday Mar 10, 2017 #

Note
slept:7.5 (sick)

Thursday Mar 9, 2017 #

Note
slept:10.0 (sick)

Wednesday Mar 8, 2017 #

walking 2:30:00
(sick)

Snowshoe hiking in Alptal for work snow measurements. Lots of fresh snow made the going really tough, especially up hill, I felt so buggered!
My cold decided to become more vicious today and felt progressively worse through the day. Extremely blocked head, I hate my sinuses! This happened last year, getting a cold which lingered for weeks and kept making comebacks..

Tuesday Mar 7, 2017 #

stretch/yoga 15:00 [0]
(sick)

still have really sore throat and sinuses feel worse.
Also got that strange sharp pain in my chest when I breathe in deep, stretch or put pressure on my ribs, maybe related to my tight upper back since lots of coughing a few weeks ago.

Monday Mar 6, 2017 #

stretch/yoga 10:00 [0]

massage

Note

Extremely tired this evening, too tired even to do a relaxing yoga.
Also throat is still really sore and headache for the first half of the day. Diddums!

Sunday Mar 5, 2017 #

10 AM

orienteering 1:33:35 11.31 km (8:16 / km) +306m 7:17 / km
ahr:130 max:148

slow shadowing and control collecting. legs tired and hungry at end

3 PM

orienteering race 11:00

Sprint Aarau

Saturday Mar 4, 2017 #

10 AM

Running warm up/down 11:05 1.71 km (6:28 / km)
ahr:133 max:144 shoes: Adidas boost blue

Running intervals 15:12 3.13 km (4:51 / km) +1m 4:51 / km
ahr:159 max:170 shoes: Adidas boost blue

Running warm up/down 12:31 1.68 km (7:27 / km) +27m 6:54 / km
ahr:131 max:137 shoes: Adidas boost blue

running drills/plyo 5:00 [3]

4 PM

Running 30:00 3.58 km (8:23 / km) +52m 7:49 / km

stretch/yoga 10:00 [0]

running drills/plyo 5:00 [0]

Friday Mar 3, 2017 #

Event: Argus Nachtstaffel

7 PM

orienteering 1:14:20 7.11 km (10:27 / km) +300m 8:38 / km
ahr:147 max:171

Thursday Mar 2, 2017 #

Note
slept:7.0 (sick) (rest day)

Have had a sore throat and cough since I got got a cold 2 weeks ago, cough was still annoying me in Portugal a bit, but now it is mainly just sore throat which seems to have become much more painful today.
Also feeling reeeeally tired today and kind of stressed, lots to get done at work.
So I had to miss the 5k time trial which was on offer at uni today.

stretch/yoga 10:00 [0]

Wednesday Mar 1, 2017 #

Note
slept:6.0 (rest day)

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