Training Log Archive: 007In the 7 days ending Nov 2, 2014:
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Sunday Nov 2, 2014 #
orienteering 43:00
shoes: Roc lite #3
Team OL with Katja and Marcel in HAK. Twas a really fun event and beautiful day.
I ran two sections hard, it was quite easy technically but I annoyingly lost time. On the first leg I was looking for our first meeting point instead of where I should be going which lead to a bad route, and then leaving the 2nd control ran about 200m through some shity forest when I should have gone out to the track (when will I learn about running on tracks in switzerland!). My second section was better, ran my guts out along the track to 13 and then only just made it to the finish in time to meet the others..
I ran two sections hard, it was quite easy technically but I annoyingly lost time. On the first leg I was looking for our first meeting point instead of where I should be going which lead to a bad route, and then leaving the 2nd control ran about 200m through some shity forest when I should have gone out to the track (when will I learn about running on tracks in switzerland!). My second section was better, ran my guts out along the track to 13 and then only just made it to the finish in time to meet the others..
Saturday Nov 1, 2014 #
6 PM
Running long 1:27:00
ahr:138 max:155 slept:6.0 shoes: Adidas Supernova boost
Long run along the foothills, easy pace. Beautiful autumn!
Friday Oct 31, 2014 #
Note
(rest day)
Thursday Oct 30, 2014 #
8 AM
riding (commute) 25:00 [1]
1 PM
riding (commute) 25:00 [1]
6 PM
Running hills 1:12:00
ahr:147 max:170 shoes: Adidas Supernova boost
From Hönngerberg Uni with the 'Power' running group. Moderate paced 'Dauerlauf' with 2 sets of 8x 30sec hill sprints with about 1min jog back down recovery. On the hills I tried to focus on good form and 'springing'. Felt quite good.
Nice group and they have interesting trainings, I especially like that we always do a little bit of strength and stretching.
Nice group and they have interesting trainings, I especially like that we always do a little bit of strength and stretching.
Strength 8:00 [0]
Wednesday Oct 29, 2014 #
6 PM
Running intervals 1:20:00
ahr:145 max:180 shoes: Adidas Supernova boost
With the Uni sport 'performance' group from Fluntern. Not very tempting to go running in the freezing cold dark evening so I'm going to stick to as much group training as much as possible.
Warm up easy, run throughs, easy downhill to Stettbach.
5x 1000m with 3min recovery. It was along a stretch of road slightly uphill for the first 500m then back.
The first was a bit longer, the 2nd and 3rd were probably more like 940m, had the wrong turning point, but still pleased enough with the rough times. Managed to run at a hard but maintainable pace, felt quite good and had some push left.
4:02, 3:43, 3:40, 3:55, 3:50 HR ave165-170, max174-180
Moderate run back up the hill at the end.
Hamstrings a little tight, especially L, otherwise legs felt good. Though cadence too slow.
Warm up easy, run throughs, easy downhill to Stettbach.
5x 1000m with 3min recovery. It was along a stretch of road slightly uphill for the first 500m then back.
The first was a bit longer, the 2nd and 3rd were probably more like 940m, had the wrong turning point, but still pleased enough with the rough times. Managed to run at a hard but maintainable pace, felt quite good and had some push left.
4:02, 3:43, 3:40, 3:55, 3:50 HR ave165-170, max174-180
Moderate run back up the hill at the end.
Hamstrings a little tight, especially L, otherwise legs felt good. Though cadence too slow.
Tuesday Oct 28, 2014 #
Note
(rest day)
didn't do my excercises today :/
Monday Oct 27, 2014 #
6 PM
Running 1:05:00
shoes: Saucony Cortana
Run around Irchel with one of the uni running groups. Moderate pace with some running drills part way through and 4x 1min hill with 1min rec. Ankle not sore but a little unsure on the some of the trails in the dark. Time to get the head torch out, it's pretty much dark at 5.30.
running drills/plyo 6:00 [2]
Strength 8:00 [0]
some excercises after run