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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Jul 12, 2015:

activity # timemileskm+m
  Running6 4:08:19 22.85(10:52) 36.77(6:45) 1270
  orienteering2 2:11:38 7.23(18:12) 11.64(11:18) 530
  running drills/plyo2 29:00 0.93 1.5
  stretch/yoga2 20:00
  Strength2 10:00
  Total8 7:18:57 31.01 49.91 1800
  [1-5]7 7:03:50

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MoTuWeThFrSaSu

Sunday Jul 12, 2015 #

8 AM

Running 1:08:05 intensity: (11:00 @1) + (19:59 @2) + (28:06 @3) + (9:00 @4) 10.69 km (6:22 / km) +272m 5:39 / km
ahr:140 max:164 shoes: Nike Lunarglide Pink

Pfäffikon to Galgenen with Jenny. Easyish pace but legs feeling quite heavy on the hills, pushed up Johannisburg
No problems with my arches again :)

Saturday Jul 11, 2015 #

7 PM

Running 35:11 intensity: (17:00 @1) + (15:51 @2) + (2:20 @3) 5.38 km (6:33 / km) +130m 5:50 / km
ahr:131 max:157 shoes: Nike Lunarglide Pink

Easyish in Eichholz with Jenny, with some Plyo and other excercises. Lovely and cool under the big trees. Legs felt terrible in the begging but pretty good at the end.

running drills/plyo 9:00 intensity: (7:30 @3) + (1:30 @4)
shoes: Nike Lunarglide Pink

Jumping over logs and up stairs

Strength 5:00 [3]

Friday Jul 10, 2015 #

9 AM

Running hills 45:00 intensity: (15:00 @3) + (30:00 @4) 4.2 km (10:43 / km) +650m 6:02 / km
shoes: Nike Lunarglide Pink

From Wägital See to Schwialp, uphill all the way and quite steep. Steady push. Felt foot a little bit.

orienteering 1:05:40 intensity: (25:00 @3) + (35:40 @4) + (5:00 @5) 5.0 km (13:08 / km) +210m 10:51 / km
shoes: Roc lite #3

Training at Schwialp- beautiful/brutal alpine terrain at around 1600m. The first 30minutes was in an area of knife edge limestone rock which was very difficult to traverse, and the rest was pretty tough alpine meadows.
Physically a good long distance simulation together with the run up before. Technically quite good except a couple of little mistakes when I was tired at the end. I think the training camp really improved my compass work.
C • knife edge limestone 2

orienteering 16:00 [3] 1.3 km (12:18 / km) +110m 8:39 / km
shoes: Roc lite #3

Picking up two controls (big hill!)

Note

Foot was a little stiff this morning but not as bad as expected. Noticed it a little bit runnign up, but not really during the orienteering or afterwards. Continuing to ice/roll with the frozen bottle.
Need to work on strength and stretching, otherwise continue trainign as normal unless I feel it is not improving.

Thursday Jul 9, 2015 #

6 PM

Running 4:55 intensity: (7 @0) + (3:40 @1) + (1:08 @2) 0.79 km (6:12 / km) +61m 4:28 / km
ahr:125 max:140

orienteering 49:58 intensity: (3:09 @1) + (5:39 @2) + (19:11 @3) + (21:59 @4) 5.34 km (9:21 / km) +210m 7:49 / km
ahr:148 max:161

NLZ training, Chomberg map with tracks removed.
R arch quite sore.

Running warm up/down 8:14 intensity: (1:01 @2) + (6:29 @3) + (44 @4) 1.53 km (5:23 / km) +50m 4:38 / km
max:155 shoes: Roc lite #3

Wednesday Jul 8, 2015 #

7 AM

stretch/yoga 10:00 [3]

6 PM

Running intervals 1:10:38 intensity: (23:00 @1) + (6:13 @2) + (7:46 @3) + (22:49 @4) + (10:50 @5) 10.48 km (6:44 / km) +102m 6:26 / km
ahr:147 max:175 shoes: Adistar esm purple

ASVZ Intervals.
5x3' on Finnenbahn (hilly soft bark chip) then 3x3' on undulating gravel track. Recovery 3'min walk/stationary.
Pushed the first two maybe a bit too hard and then legs felt pretty lactic and heavy for the rest, but I suppose it is good to practice pushing in this situation, and push I did! On the finnenbahn, I was 20-30seconds faster than in march this year!
Legs also probably a bit heavy from yesterday strength/jumping.
Hadn't felt any stiffness in foot since sunday, but R arch was slightly sore towards the end.
Have been icing/rolling 2x daily.

Strength 5:00 [0]

stretch and some core after the run. glutes sore from yesty.

Tuesday Jul 7, 2015 #

stretch/yoga 10:00 [0]

No pain at all in foot this morning, so the rolling on ice must really have helped.
Stretches etc.
Feeling very unrefreshed and tired from the heat.
8 PM

Running 16:16 intensity: (2:00 @1) + (5:16 @2) + (5:00 @3) + (4:00 @4) 3.7 km (4:24 / km) +5m 4:22 / km
ahr:147 max:172 shoes: Nike Lunarglide Pink

Run to lake for strength. New shoes. Felt good.

running drills/plyo 20:00 intensity: (2:00 @1) + (3:00 @2) + (2:00 @3) + (12:00 @4) + (1:00 @5) 1.5 km (13:20 / km)

Running drills and some jumping excercises

Monday Jul 6, 2015 #

Note
(rest day)

A bit behind with study to didn't do any training.
R foot (arch) was sore yesterday afternoon after the long run (need to stretch calves right after running), so rolled it with a frozen bottle and stretched in the morning and evening.

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