Training Log Archive: 007In the 7 days ending Sep 7, 2014:
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Sunday Sep 7, 2014 #
10 AM
riding 1:28:00
ahr:133 max:156
Such a beautiful sunny day so I rote to the orienteering event in Atzmanning. Mostly uphill but not too steep.
12 PM
Running warm up/down 5:00 [2]
uphill jog to start
orienteering 42:00
ahr:165 max:175
Really cool orienteering, set on a steep slope covered in huge boulders, some parts almost like a maze. Mapped at 1:5000, and the course was only 2.9km with 250 climb.
Mostly orienteered well and was pushing, but after the map change made a direction mistake and ended up on top of a huge impassable cliff, lost about 2mins.
Then after 16, in the field I went over on my left ankle, it was really painful and had to hobble for a couple of mins, also made mistakes on 17 and 18, whilst hobbling. Then it felt ok to run the rest, and not too sore afterwards.
MAP: http://www.routegadget.ch/binperl/reitti.cgi?act=m...
RESULTS: http://www.o-l.ch/cgi-bin/results?type=rang&year=2...
Mostly orienteered well and was pushing, but after the map change made a direction mistake and ended up on top of a huge impassable cliff, lost about 2mins.
Then after 16, in the field I went over on my left ankle, it was really painful and had to hobble for a couple of mins, also made mistakes on 17 and 18, whilst hobbling. Then it felt ok to run the rest, and not too sore afterwards.
MAP: http://www.routegadget.ch/binperl/reitti.cgi?act=m...
RESULTS: http://www.o-l.ch/cgi-bin/results?type=rang&year=2...
2 PM
riding 1:00:00
and ride home!
Iced ankle a couple of times in the afternoon, not really swollen but slightly sore to twist.
Then spent the rest of the afternoon walking with the cows down from Tobias' uncles summer alp, to their winter home. yodeleiii ;)
Iced ankle a couple of times in the afternoon, not really swollen but slightly sore to twist.
Then spent the rest of the afternoon walking with the cows down from Tobias' uncles summer alp, to their winter home. yodeleiii ;)
Saturday Sep 6, 2014 #
Note
(rest day)
Friday Sep 5, 2014 #
8 AM
riding (commute) 25:00 [1]
7 PM
Running 1:00:00
ahr:132 max:147
Easyish run from Galgenen to Pfaffikon with Olivia, found heaps of good hazel and walnut trees!
Thursday Sep 4, 2014 #
orienteering 1:21:00
O Training near Steinmauer, Egg-platten. 1:15000 map with a bush sprint section in the middle at 1:5000. The map was pretty old so the vegetation was a bit iffy, but focused on compass. Rough nav good, fine nav a bit rusty/undiciplined.
Also had a bit of an energy crash and was physically rather weak.
Also had a bit of an energy crash and was physically rather weak.
Wednesday Sep 3, 2014 #
8 AM
riding (commute) 25:00 [1]
4 PM
riding (commute) 25:00 [1]
Running 42:00
shoes: Adidas Supernova boost
Run to/from Eichholz with Olivia where we ran around the forest doing some strength at the various stations.
running drills/plyo 6:00 [4]
various jumping, hopping etc
Strength 6:00 [1]
other forest strength, core arms etc. Most beautiful gym in the world!
Tuesday Sep 2, 2014 #
8 AM
riding (commute) 25:00 [1]
7 PM
Running tempo 1:10:00
ahr:154 max:168 shoes: Innov8 Oroc
Back with the TSV Galgenen running group :)
As usual it was easy at the start, then gradually got harder as I went with the faster group, but still able to talk a bit, then the last 20mins on home stretch was really tough to keep up, had to search out a few short cuts ;) It's tough but good being the weakest link and peing pulled along.
Legs felt ok. L ITB and hip felt a bit tight towards the end, and legs heavy in the last 20mins. Tried to increase cadence at the end, which was a bit more effort but at the same time felt easier.
As usual it was easy at the start, then gradually got harder as I went with the faster group, but still able to talk a bit, then the last 20mins on home stretch was really tough to keep up, had to search out a few short cuts ;) It's tough but good being the weakest link and peing pulled along.
Legs felt ok. L ITB and hip felt a bit tight towards the end, and legs heavy in the last 20mins. Tried to increase cadence at the end, which was a bit more effort but at the same time felt easier.
riding (commute) 25:00 [1]
Monday Sep 1, 2014 #
8 AM
riding (commute) 25:00 [1]
6 PM
water running 40:00
water run intervals 1-2-3-4-4-3-2-1 with 1min rec
not super hard
not super hard
riding (commute) 25:00 [1]