Training Log Archive: 007

OLG Galgenen club champs, my first O event since arriving! The race was a mass start for all courses with a butterfly loop from the first control, suprisingly though I didn't really end up running with many people after the first leg. The terrain was a mixture of forest, some quite runnable but plenty of slower green/yellow areas and heaps of tracks. This kind of map is so different to Aus 'natural' forests and I'm not used to reading so many different types of features together- tracks, vegetaion and contours plus all the point features. It was alot of fun and seems like similar terrain to the WOC long and relay races.
I ran ok with no 'big' mistakes, mainly just in the control circle and I took a slightly worse RC on the longest leg where I didn't consider the contours under all the track and vegetation detail and ended up dropping unnecessarily at the start of the leg then having a long tiring climb. Also in a bit messy in the last few controls where I was getting a bit distracted, including searcing for a depression for a few mins. Also felt I wasn't running flat out like I would at home because I was a bit more hesitant and taking more in, which is better than not ;)

Very happy I took part in the event and met so many very friendly and helpful people from the club!!! I'm going out training with a couple of guys on thursday and am really looking forward to the 5person relay in just under a month.
Great forest BBQ afterwards too..

warm down. legs and ankles all feeling ok :)

Legs feeling better after a day off. I couldn't face a lonesome session on the aths track on such a beautiful day so did intervals in up Buechberg forest from the lake.
10x 1min, 10x 30sec, 2x 2mins, 4x 15secs
All with 30sec ez rec jog. The first 4x 1min was steep up hill then most of the rest was slight uphill.

15mins core before run, 8mins physios glute exercises in evening + ankle

Went out on the lake with Tobias in his blow up kayak which paddled quite well. Lake temp now 18 degrees, refreshing!

To Rapperswill.

Intervals on Lachen athletics track. Felt really lousy for the whole session and seemed very slow, but persevered somewhat reluctantly and modified the session (was going to do 10x400s then 200s)
5x400m with 60sec rec: 85, 87, 86, 85, 85
5x 200m with 30sec rec: 41, 42, 42, 42, 42
5x200m with 60sec rec: 42, 41, 42, 42, 42
6x15sec sprint
Between each set wandered about by the lake for a bit, never managing to find a drink fountain.
I suppose I am tired from the previous two days hard training in the heat and will take it easy tomorrow.

Long run in Buechberg forest. Felt quite good but again suffered the heat a bit towards the end going up the hill from the lake. Found wild starberries and some great swimming spots.

Variety intervals session, in the heat of the day as I way overslept again. Maybe I should snap out of holiday mode and set an alarm? ;)
15mins warm up along the Road to the Lachen Sportplatz where I ran intervals on the really nice barkchip/dirt track around the soccer fields and through some forest.
Started fast to get a good benchmark time but could never match it, effort good but legs got tired and I was feeling the heat and almost gave up after 5.

6 reps with 1min walk recovery (3mins before the last one)
Times (ave-max-rec HR):
3:08 159-173
3:10 167-174-130
3:15 168-175-140
3:16 170-177-147
3:18 171-177-146
3:13 167-177-128 (3min recovery before the last one)
Followed 6x 30fast 30walk after 10mins jog
And then 6x 10sec staircase sprint

C • o-training 6

Evening sightseeing tour- totally flat along very quiet roads (only saw one car) through the fields up the valley. The air had a distinctly agricultural flavour to it today!
Very easy but nice to get the legs moving.

10mins core after run
15mins in the evening core and glutes

quick morning session
10x 20sec speed with 30sec recovery, on the 110m track at the local primary school