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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Jul 24, 2016:

activity # timemileskm+m
  riding2 3:20:50 46.6(4:19) 74.99(2:41) 350
  Running5 2:51:55 16.21(10:36) 26.09(6:35) 640
  orienteering1 1:29:40 5.36(16:43) 8.63(10:23) 364
  Strength3 28:00
  stretch/yoga2 15:00
  running drills/plyo1 10:00
  Total9 8:35:25 68.17 109.71 1354
  [1-5]7 7:50:15
averages - sleep:9 rhr:55

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MoTuWeThFrSaSu

Sunday Jul 24, 2016 #

Note
slept:9.0

slightly sore throat today and the worst thing was ears getting blocked during the run, all I could hear was my breathing like a blowtorch.
11 AM

Running hills 51:06 intensity: (4:04 @1) + (13:41 @2) + (17:13 @3) + (15:55 @4) + (13 @5) 6.51 km (7:51 / km) +281m 6:27 / km
ahr:146 max:173 slept:9.0 shoes: Adistar esm purple

Hill intervals in Löliwald.
5 x steep stair hill at the back of the forest (58'', 61'', 59'', 57'', 59'') with 90-120'' recovery.

7 x 45'' sprint up 30'' incomplete recovery down on gentle hill.

The first set on the hill was brutal, had to sit at the end of each for breathing to recover. Tried to focus on leg power. Interesting that HR barely went into zone 5 even with this effort..

The second set aimed for fast legs, not at challenging for the lungs.
Knees etc OK.
9 PM

Running 28:56 intensity: (3:30 @1) + (10:37 @2) + (10:42 @3) + (4:02 @4) + (5 @5) 5.0 km (5:47 / km) +5m 5:46 / km
ahr:140 max:170 shoes: Nike Lunarglide Pink

Moderate evening run with map

Legs tiny bit tired from this morning.
Did 1min of lunges but made knees a bit unhappy.

Saturday Jul 23, 2016 #

Note
rhr:54 slept:7.0

Unintended rest day :(

Friday Jul 22, 2016 #

Note
rhr:60 slept:7.5 (rest day)

Ears still a bit blocked and throat a bit clogged. I think I have to go to the doctor again to sort out my sinuses.. 6 weeks low grade problems on and off.

Would have liked to do a recovery run or something but really busy all day. So much to do in the next 2 weeks..

Thursday Jul 21, 2016 #

Note
rhr:55 slept:7.0

12 PM

Running warm up/down 16:40 intensity: (1:32 @1) + (3:27 @2) + (3:53 @3) + (7:48 @4) 1.79 km (9:17 / km) +173m 6:16 / km
ahr:147 max:163

Up hill to the start with Seline. Very humid but lovely view up at the start!

orienteering 1:29:40 intensity: (23 @1) + (1:02 @2) + (21:49 @3) + (1:05:13 @4) + (1:13 @5) 8.63 km (10:23 / km) +364m 8:35 / km
ahr:155 max:173 shoes: Roc lite #3

SWO day 4, made the trip up and back for the day with the train (7.5 hours travel, 6 trains, 2 busses but probably not a record..).
Physically I was feeling really tired, went a bit easier on the longer legs to push the shorter legs harder in between but it was pretty much all struggle in v tough terrain. Technically just a few small issues.
HR not very high for what felt really hard, mainly legs holding me back.

http://www.orienteering.asn.au/doma/show_map.php?u...

http://www.o-l.ch/cgi-bin/results?type=rang&year=2...
(21. Fabienne Wenger)

Wednesday Jul 20, 2016 #

Note
rhr:52 slept:8.5

Nose still a little blocked and throat a bit sore in the morning.
R arch a bit sore.
7 AM

Strength 20:00 [0]

stretch/yoga 10:00 [0]

Stretch and roll, esp ITBs, calves and arches.
6 PM

Running 55:09 intensity: (1:20 @1) + (9:56 @2) + (16:36 @3) + (25:40 @4) + (1:37 @5) 8.88 km (6:13 / km) +152m 5:43 / km
ahr:150 max:177 shoes: Nike Lunarglide Pink

Hot evening run, finished again with a swim and picnic, this time in the river :)
Did 5x 3' approx, with 90'' rec. First two on the finnenbahn when I fiiiinally managed to find it!
Read map from Norge selection middle during and between intervals.

Iron: meat

Tuesday Jul 19, 2016 #

7 PM

riding 1:36:20 intensity: (2:00 @0) + (1:20:59 @1) + (12:10 @2) + (1:11 @3) 37.09 km (2:36 / km) +113m 2:34 / km
ahr:120 max:145 rhr:56 slept:7.5

Ride home, finished off with a picnic and swim at the lake :) Time passed quickly.
9 PM

Strength 3:00 [0]

Iron: liquid

Monday Jul 18, 2016 #

Note

Higher volume week

M: am ride to uni / pm ASVZ technique run
T: am ez run with plyo / pm ride home from uni
W: ASVZ steps
T: am SOW short O race / pm O training Engadin
F: rest/yoga/easy XT
S: O/terrain
S: O/terrain

+ get ave 8 hours sleep + daily strength/stretch + WOC map x3
8 AM

riding 1:44:30 intensity: (1:19:00 @1) + (17:10 @2) + (8:20 @3) 37.9 km (2:45 / km) +237m 2:40 / km
ahr:125 max:147 rhr:54 slept:7.5

First ride in to Hönggerberg! Lovely morning and I felt so refreshed.
Once was enough for the day so left the bike in the office to ride home tomorrow.
9 PM

Running 20:04 intensity: (10 @0) + (4:34 @1) + (11:50 @2) + (3:30 @3) 3.9 km (5:09 / km) +29m 4:58 / km
ahr:140 max:163 shoes: Adistar esm purple

Easy jog with drills. Bit tired this evening but legs felt ok after the ride.

running drills/plyo 10:00 intensity: (5:26 @3) + (4:34 @4)
shoes: Adistar esm purple

Running drills and some 1 leg hopping up stairs

stretch/yoga 5:00 [0]

rolling itb

Strength 5:00 [0]

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