Training Log Archive: 007In the 7 days ending Mar 15, 2015:
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Sunday Mar 15, 2015 #
10 AM
Running 42:03 7.99 km (5:16 / km) +71m 5:03 / km
ahr:154 max:164 shoes: Adidas Supernova boost
Went to hang out with Karin for the day at swiss junior training day, went for a long warm up run along the Rhine (and into Germany) while they were getting ready to train, trying to keep the pace under 5m/k. Mostly flat, some short sharp hills on the banks. Felt quite good.
orienteering 45:31 7.85 km (5:48 / km) +15m 5:45 / km
ahr:154 max:171 shoes: Adidas Supernova boost
3 x sprint intervals of about 2km each (warm down and jogging between courses also included, can't be bothered splitting).
Quite a cool training idea: at the start of each course we had to run 800m hard till picking up the map, then continue on the course.
Some little mistakes, routine a bit too loose.
HR never reall high.. not pushing hard enough?
In the afternoon we did some fun route choice competition with the juniors, drawing as fast as possible the shortest routes for a course.
Quite a cool training idea: at the start of each course we had to run 800m hard till picking up the map, then continue on the course.
Some little mistakes, routine a bit too loose.
HR never reall high.. not pushing hard enough?
In the afternoon we did some fun route choice competition with the juniors, drawing as fast as possible the shortest routes for a course.
Saturday Mar 14, 2015 #
Note
Snow physics excursion all day in Davos.
Friday Mar 13, 2015 #
6 PM
Running 1:08:05 11.44 km (5:57 / km) +224m 5:25 / km
ahr:143 max:171 shoes: Adidas Supernova boost
Ran to Eichholz, a little bit around the forest. It's lovely in the forest before the leaves grow back in spring, although I don't like the way the blackberries are looking so perky without their decking of snow.
Felt summery with the first smells of fresh cow poo in the fields.. Lots of lovely bird song, I don't spend enough time outside at the moment!
Intervals (somehow not the easiest alone on a friday evening..)
5x steep hill (far end of Eichholz, bridge to road)
Times 1:16, 1:20, 1:21, 1:19, 1:16. Rec jog same time back down.
5x 800m on the aths track, 1min rec.
Times 3:15, 3:15, 3:15, 3:12, 3:08
Didn't have it in me to push 100% on the track so I aimed on keeping it steady. First time on the track is always a bit demoralising..
Felt summery with the first smells of fresh cow poo in the fields.. Lots of lovely bird song, I don't spend enough time outside at the moment!
Intervals (somehow not the easiest alone on a friday evening..)
5x steep hill (far end of Eichholz, bridge to road)
Times 1:16, 1:20, 1:21, 1:19, 1:16. Rec jog same time back down.
5x 800m on the aths track, 1min rec.
Times 3:15, 3:15, 3:15, 3:12, 3:08
Didn't have it in me to push 100% on the track so I aimed on keeping it steady. First time on the track is always a bit demoralising..
Thursday Mar 12, 2015 #
7 AM
Running 20:01 4.06 km (4:56 / km) +7m 4:53 / km
ahr:151 max:163
Flat morning jog, beautifully refreshing being out on the lake on a sunny morning. Stopped to stretch- hamstrings tight from speed and strength.
Mulling over what to do my masters thesis on.
Mulling over what to do my masters thesis on.
Strength 15:00 [0]
4 PM
Running warm up/down 10:48 1.68 km (6:26 / km) +19m 6:06 / km
ahr:137 max:156
orienteering tempo 22:07 4.19 km (5:17 / km) +32m 5:05 / km
ahr:162 max:171
2x Sprint O training in Lenzburg, with detailled line-O sections followed by tricky route choices. From both starts I ran to fast/too far. Route choices ok, a couple of little nav errors. Felt ok but never got much chance to go really flat out for long because it was quite technical.
Running warm up/down 9:45 1.35 km (7:15 / km) +11m 6:58 / km
ahr:133 max:148
Wednesday Mar 11, 2015 #
Event: Lipica open 2015
Note
everything other than training got the better of me today. Had planned longer intervals but will do them on friday instead.
Tuesday Mar 10, 2015 #
12 PM
running drills/plyo 10:00 [3] 1.0 km (10:00 / km)
running drills during warm up
Running 1:14:00 12.0 km (6:10 / km) +220m 5:39 / km
ahr:148 max:170 shoes: Adidas Supernova boost
Run from Fluntern, down to shorts and a t-shirt today.
Started with 10mins drills and then various intervals with focus on leg speed and running form. How did a short sharp intervals session turn into such a long run!
3 x (4 x 30'' sprint /30'' jog) with 60'' between sets
2 x (5 x 60'' hill /60'' jog down rec) longer jog to a steeper hill between sets
Started with 10mins drills and then various intervals with focus on leg speed and running form. How did a short sharp intervals session turn into such a long run!
3 x (4 x 30'' sprint /30'' jog) with 60'' between sets
2 x (5 x 60'' hill /60'' jog down rec) longer jog to a steeper hill between sets
1 PM
Strength 30:00 [0]
Strength at the gym with weighted machines, tiny bit heavier than last week, two sets of 12-15 of each. Takes 45mins but a bit of faffing about in between.
Monday Mar 9, 2015 #
Note
(rest day)
got home full of good intentions to go to TSV strength training, but Tobias had cooked something so delicious smelling that I couldn't drag myself out again.. at least I had a productive evening of uni work and nice dinner.
Making the easy days easy, hard days hard ;)
Making the easy days easy, hard days hard ;)