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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 31 days ending Mar 31, 2018:

activity # timemileskm+m
  Running13 10:13:59 46.33 74.57 2104
  Skiing- downhill2 5:30:00
  orienteering5 4:37:01 18.46(15:01) 29.7(9:20) 1125
  Skiing - XC2 2:32:11 12.19(12:29) 19.62(7:45) 307
  stretch/yoga8 2:25:00
  riding2 1:46:55 16.74(6:23) 26.94(3:58) 737
  Strength4 1:38:00
  Ski touring1 45:00
  running drills/plyo2 20:00 0.62 1.0
  Total33 29:48:06 94.34 151.83 4273
  [1-5]29 26:56:45
averages - sleep:7.6

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Saturday Mar 31, 2018 #

9 AM

orienteering 27:39 intensity: (10:00 @1) + (8:16 @2) + (6:50 @3) + (2:33 @4) 2.46 km (11:15 / km) +85m 9:35 / km
ahr:134 max:158

Setting controls for middle on Bedero, Italy.

orienteering race 42:57 intensity: (21 @1) + (46 @2) + (7:18 @3) + (34:32 @4) 4.94 km (8:41 / km) +192m 7:17 / km
ahr:155 max:163

Middle training race, Bedero. Was fun to orienteer hard again and I was pretty happy with my run.
One downhill exit direction mistake (on a control I set!) and one dumb stopping too early mistake because I was tired running up a hill. Felt good in the terrain but slow on the ups.

orienteering 11:35 intensity: (10:00 @1) + (1:35 @2) 1.18 km (9:47 / km) +29m 8:43 / km
ahr:121 max:135

Collecting controls afterwards.
3 PM

Strength 30:00 [1]

Core session, felt hard because I don't do this enough. Felt it for the next few days.

Friday Mar 30, 2018 #

9 AM

orienteering 1:34:16 intensity: (50:00 @1) + (27:22 @2) + (13:09 @3) + (3:45 @4) 9.02 km (10:27 / km) +387m 8:36 / km
ahr:125 max:157

Astano control picking. First map I ever run on in Europe, 13 years ago! Vividly remember discovering how spiky chestnut shells are and being really excited that Swiss-Italian border fence ran through the map (a very knarly old barbed wire fence, up to 2 meters wide and high but with many gaps which are mapped).
Setting controls, shadowing, collecting controls, followed by swim #2 for the year :)
3 PM

orienteering 19:50 intensity: (12:06 @1) + (5:53 @2) + (1:51 @3) 1.9 km (10:27 / km) +120m 7:57 / km
ahr:123 max:145

Setting controls for arvo training, Cademario Arosio
5 PM

orienteering 24:58 intensity: (6:56 @1) + (8:32 @2) + (7:48 @3) + (1:42 @4) 2.69 km (9:16 / km) +129m 7:29 / km
ahr:137 max:155

Collecting controls in some beautiful beech forest with lovely contours (and about 100m climb to the first control, with beautiful views of over the hills of Ticino and approaching thunder clouds)

Thursday Mar 29, 2018 #

Note

no time today. sore glutes from my piddly 10 mins of drills yesterday!

Wednesday Mar 28, 2018 #

11 AM

Running 22:32 intensity: (2:23 @1) + (7:29 @2) + (6:58 @3) + (5:42 @4) 4.95 km (4:33 / km) +85m 4:12 / km
ahr:144 max:165

Bit of a lazy run from work, very tired this week.

running drills/plyo 10:00 [3]

with drills

Tuesday Mar 27, 2018 #

Note
slept:6.5

Unintended rest day :( Got home from work grumpy and hungry and then was too full to run..

Monday Mar 26, 2018 #

Note
slept:4.0 (rest day)

Intended rest day.
Monday is movies and wine bar night now ;)

Sunday Mar 25, 2018 #

10 AM

Running 1:34:49 intensity: (8 @0) + (22:48 @1) + (20:41 @2) + (34:25 @3) + (16:47 @4) 14.21 km (6:40 / km) +587m 5:32 / km
ahr:140 max:157 slept:9.0

Long run, felt good, sunny and even had a swim in the river :)
C • Swim in the river! 2

Saturday Mar 24, 2018 #

Skiing- downhill 3:30:00 [1]

best day skiing yet, getting the hang of it!!! Hoch Ybrig.

Friday Mar 23, 2018 #

12 PM

Running 33:52 intensity: (4 @0) + (9:44 @1) + (17:14 @2) + (6:11 @3) + (39 @4) 5.32 km (6:22 / km) +95m 5:51 / km
ahr:135 max:153

Easy run from work, not what I had intended.

Wednesday Mar 21, 2018 #

1 PM

Running 36:02 intensity: (1 @0) + (3:04 @1) + (5:18 @2) + (4:55 @3) + (22:44 @4) 5.84 km (6:10 / km) +133m 5:32 / km
ahr:149 max:168

Fartlek 90,90,60,60,60,60,30,30,30,30,20,20,20,15,15,15,15 same p

running drills/plyo 10:00 intensity: (3:00 @2) + (7:00 @3) 1.0 km (10:00 / km)

Tuesday Mar 20, 2018 #

Strength 30:00 [1]

Monday Mar 19, 2018 #

Note

M: 90 long run with 5x4min hill
T: Short ints
W: -
T: mod run, terrain or XT
F: 3km track race
S: Weekend: snow or orienteering?
S:
1 PM

Running hills 1:06:35 intensity: (26:03 @1) + (10:40 @2) + (4:55 @3) + (24:57 @4) 9.48 km (7:02 / km) +410m 5:47 / km
ahr:140 max:164 shoes: Nike Lunarglide Pink

5x4mins hills 1min rec up Uetliberg, and another 3x1min to get me to the top. Focused on pushing through my legs and lazy glutes.
Probably the most beautiful snow run of the winter, magical forest with at least one cm of snow clinging to every single twig!

Sunday Mar 18, 2018 #

4 PM

Skiing - XC 1:04:27 intensity: (6:44 @1) + (22:47 @2) + (33:23 @3) + (1:33 @4) 7.86 km (8:12 / km) +60m 7:54 / km
ahr:140 max:154 slept:9.0

Rather unmotivated XC ski Savognin-Tinizong in really bad snow conditions (heavy slush with a coating of fresh snow). Nice to be out I guess, it felt like a ghost town!
Training this week was a failure.. a few days off with the cold and then the rest of teh week disappeared into a black hole of work, which isn't going to ease much in the next couple of weeks. I'll plan a bit better so I fit everything in..

Saturday Mar 17, 2018 #

stretch/yoga 35:00 [0]

Strength 18:00 [1]

7 PM

Running 23:31 intensity: (9 @0) + (12:14 @1) + (8:33 @2) + (1:49 @3) + (46 @4) 3.09 km (7:36 / km) +111m 6:27 / km
ahr:128 max:156 slept:8.0

Short night snow run in Savognin.

Friday Mar 16, 2018 #

6 PM

Running 36:05 intensity: (19 @0) + (5:40 @1) + (4:38 @2) + (16:34 @3) + (8:54 @4) 5.25 km (6:53 / km) +84m 6:22 / km
ahr:142 max:161 slept:6.5

Run to Altendorf with some drills at the end. Today's spring fragrance: putrid manure. Had to quarantine my clothes on the balcony afterwards!

stretch/yoga 10:00 [0]

Stretching after my run, to the amusement of the toddler I was babysitting!

Wednesday Mar 14, 2018 #

Note
slept:6.5 (sick)

Tuesday Mar 13, 2018 #

Note
slept:7.0 (sick)

Was quite looking forward to doing intervals tonight but a cold has got me again. Slept really badly and body felt more lousy as the day went on :( So sick of winter, even though I can feel spring trying..
7 AM

Strength 20:00 [0]
slept:7.0

Monday Mar 12, 2018 #

4 PM

riding 1:01:13 intensity: (1:55 @0) + (34:55 @1) + (7:44 @2) + (14:35 @3) + (2:04 @4) 15.88 km (3:51 / km) +438m 3:23 / km
ahr:126 max:154

Sunday Mar 11, 2018 #

stretch/yoga 30:00 [3]

4 PM

riding 45:42 intensity: (3:06 @0) + (27:47 @1) + (6:33 @2) + (7:45 @3) + (31 @4) 11.06 km (4:08 / km) +299m 3:38 / km
ahr:122 max:151 (injured)

Sore ankle from rolling it on flat ground lastnight..

Saturday Mar 10, 2018 #

1 PM

Running 8:14 intensity: (5:14 @1) + (3:00 @2) 1.26 km (6:32 / km) +16m 6:09 / km
ahr:127 max:139

orienteering 55:46 intensity: (25 @1) + (2:49 @2) + (18:38 @3) + (33:54 @4) 7.51 km (7:25 / km) +183m 6:37 / km
ahr:151 max:162 slept:6.5

Sauliamtler OL. I think my first O since the World Cup at the start of October.. and my shoes had been on the balcony still with laces taped since then..
Not my favourite terrain (mittelland with lots of tracks) but have to start training my O brain up again. Went at a steady pace, it didn't feel like racing, and focused on good technical orienteering process. A few times lost a bit in bad vegetation/dumb shortcuts and two control circle errors of up to 30 secs.
The forest was more enjoyable than I was expecting and having 23 controls made it interesting enough :)

Running 11:31 intensity: (1:25 @1) + (6:04 @2) + (4:02 @3) 1.89 km (6:05 / km) +21m 5:46 / km
ahr:137 max:148

Friday Mar 9, 2018 #

7 PM

Running 12:28 intensity: (6:28 @1) + (3:38 @2) + (38 @3) + (1:44 @4) 2.01 km (6:12 / km)
ahr:133 max:162 slept:8.5 shoes: Adistar esm purple

Found out about this weekly friday night Sri Chinmoy run series, in winter on the track in Wiedikon, alternating 3km/2mile.

Running 13:35 intensity: (1 @1) + (6 @2) + (12 @3) + (10:11 @4) + (3:05 @5) 3.16 km (4:18 / km)
ahr:167 max:172 shoes: Adistar esm purple

Two miles on the track but I timed it like a 3km with an extra 200m tacked on the end. Felt great for the first 400m, but waay too fast and died after.. novice error ;)
Didn't think or look at the time too much and just tried to push steady, and would have been disappointed with over 13 for 3k, but happy with this as a starting point. Noone else running around my speed (only 10 runners all up) but it still really helped having people there and someone reading lap times. Gotta do a 5k next week..

1km: 4:06
2km: 4:17
3km: 4:16
= 12:39

Running 10:52 intensity: (5:46 @1) + (3:48 @2) + (1:18 @3) 1.52 km (7:10 / km)
ahr:129 max:145 shoes: Adistar esm purple

Short warm down followed by super cute prize giving where everyone got a mandarin and biscuit :)

Thursday Mar 8, 2018 #

Note
slept:6.5 (rest day)

Wednesday Mar 7, 2018 #

4 PM

Running 35:00 intensity: (15:00 @2) + (10:00 @3) + (10:00 @4)
slept:7.5 shoes: Asics DS Trainer

Run from work with about 12 short intervals of maybe 30-50 seconds.. aiming for leg speed and power.

Tuesday Mar 6, 2018 #

3 PM

Running 1:21:00 intensity: (40:00 @2) + (25:00 @3) + (16:00 @4)
slept:8.0 shoes: Adidas boost blue

Long run from work up Uetliberg a longer way. Felt a bit ploddy, legs tired.
No Garmin route today - think I left my running bag, including watch and walllet in the bus tonight :(
C • Oh no! 9

Monday Mar 5, 2018 #

stretch/yoga 10:00 [0]
slept:8.0 (rest day)

Tired today, had two desk naps!

Sunday Mar 4, 2018 #

9 AM

Skiing- downhill 2:00:00 intensity: (1:00:00 @0) + (1:00:00 @1)

Skiing at Madrisa with Tobias and Eef. First ones on the lifts up! Legs didn't get nearly as tired as usual and technique was a bit more relaxed :)
An absolutely amazing day - white powder, blue skies, incredible mountain views!
2 PM

Skiing - XC 1:27:44 intensity: (39 @0) + (30:27 @1) + (16:01 @2) + (20:17 @3) + (20:20 @4) 11.76 km (7:28 / km) +247m 6:45 / km
ahr:137 max:162

After a quick lunch we changed to cross country skis for a bit around Klosters. We quickly got too warm in a thermal so we ended up skiing almost the whole time just in sports bras. It felt so wonderful :)
Probably skied faster with Eef than I would have alone which was great. Would have been nice to go longer actually.
8 PM

stretch/yoga 10:00 [0]

Short stretch after such a great weekend :)

Saturday Mar 3, 2018 #

8 AM

stretch/yoga 30:00 [1]
slept:7.0

yoga
2 PM

Running 1:10:00 intensity: (22:22 @1) + (12:00 @2) + (15:00 @3) + (20:38 @4) 9.06 km (7:44 / km) +380m 6:23 / km
ahr:141 max:164 shoes: Innov8 Oroc

Long run from home with Eef, good having company. Didn't go very far but got a bit of climb and plenty of slippery snow.
10 PM

Ski touring 45:00 intensity: (15:00 @1) + (15:00 @2) + (15:00 @3)

A little late night skiing adventure with Jas and Eef! Skied from the holiday flat in Klosters Dorf up the Schlappin valley, on the freshly prepared piste :)
So magical!! It had just stopped snowing and everything seemed to be glowing- definitely didn't need head torches, even for the ski down! I think having a few glasses of wine makes me ski better..

Friday Mar 2, 2018 #

10 PM

Running 57:53 intensity: (12:53 @1) + (25:00 @2) + (20:00 @3) 7.53 km (7:41 / km) +182m 6:51 / km
slept:7.0 shoes: Nike Lunarglide Pink

I was about to go to bed grumpy after a frustrating and unproductive day, but decided to go for a late night run under the full moon instead. Good choice! Really magical with the moon reflecting of the snowy landscape, and looking down on the hazy lit-up fog over Zurisee. I kind of wanted to keep running all night!
Ez pace because it was slippery. Still have a bit of a cough and cloggy throat.
C • Nice one! 2

stretch/yoga 10:00 [0]

Thursday Mar 1, 2018 #

Note
slept:6.5

Woke with a bit of a headache, v sore quads and arms. Back home and it's properly snowing!!
Still have that annoying tickly, throaty cough..

stretch/yoga 10:00 [0]

Stretchy stretch

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