Training Log Archive: 007In the 7 days ending Jan 24, 2016:
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Sunday Jan 24, 2016 #
Strength 25:00 [0]
4 PM
riding 54:00 11.63 km (4:39 / km) +256m 4:11 / km
Biking about a bit. Snow all melting.
Note
Didn't meet all my training goals this week, but better than last week. Happy to have done one good night O training.
Plan next week:
M: TSV training
T: Lunch run hill ints / pm Pool
W: Lunch cycling ints
T: Gym strength
F: OLG night O
S: (busy)
S: Uphill run 60mins / long XC or bike
Plan next week:
M: TSV training
T: Lunch run hill ints / pm Pool
W: Lunch cycling ints
T: Gym strength
F: OLG night O
S: (busy)
S: Uphill run 60mins / long XC or bike
Saturday Jan 23, 2016 #
5 PM
Running 32:07 4.65 km (6:54 / km) +223m 5:34 / km
ahr:144 max:168 shoes: Nike Lunarglide Pink
Löliwald.
Knee was a bit iffy at the start but I tried to run using my bum muscles more and it did seem to take stress of me knee.
Knee was a bit iffy at the start but I tried to run using my bum muscles more and it did seem to take stress of me knee.
Running 5:00 [4]
Long late night sprint for the train in Zurich.
Friday Jan 22, 2016 #
Strength 10:00 [1]
4 PM
Running 30:56 3.8 km (8:08 / km) +257m 6:05 / km
ahr:126 max:164 shoes: Nike Lunarglide Pink
Went for a bit of a walk in the snow with Tobias and ran the last 30mins with some snow hill ints. Bit of fun :)
Thursday Jan 21, 2016 #
7 PM
riding intervals 55:04
ahr:154 max:172
Bike interval group at the gym. Tough and sweaty!
stretch/yoga 5:00 [0]
ITB rolling at gym
Strength 5:00 [1]
Bosu ball at the gym- knee wasn't amused by hopping so just did balancing.
Wednesday Jan 20, 2016 #
6 PM
orienteering 1:18:04 9.34 km (8:21 / km) +319m 7:08 / km
ahr:157 max:187 shoes: Roc lite #3
NLZ Night training with tracks removed (except for 1, 16, 17 I used map with tracks).
Good compass training, mostly pretty smooth apart from 7 (lost confidence, couldn't really feel the knoll in the green) and slightly off on at the end on 10 and 17.Was picking lots of details and feeling the contours much better than when using map with tracks.
It was so beautiful running through the snow and moonlight tonight!
Knee behaved though were quite sore after from the cold.
DOMA map
2D rerun
Good compass training, mostly pretty smooth apart from 7 (lost confidence, couldn't really feel the knoll in the green) and slightly off on at the end on 10 and 17.Was picking lots of details and feeling the contours much better than when using map with tracks.
It was so beautiful running through the snow and moonlight tonight!
Knee behaved though were quite sore after from the cold.
DOMA map
2D rerun
9 PM
stretch/yoga 5:00 [0]
rolling ITB (left side really tight at the end of run)
Monday Jan 18, 2016 #
Note
M: -
T: -
W: NLZ night O
T: Bike intervals 60 + strength 30
F: Pool intervals 50
S: Gym strength 40 + terrain run 60 (or cross training)
S: Yoga + Skiing 90+ hopefully!
+ 10min stretch/roll daily
+15min strength daily
T: -
W: NLZ night O
T: Bike intervals 60 + strength 30
F: Pool intervals 50
S: Gym strength 40 + terrain run 60 (or cross training)
S: Yoga + Skiing 90+ hopefully!
+ 10min stretch/roll daily
+15min strength daily