Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Apr 2, 2017:

activity

time

miles

Running

4:47:13

31.58

(9:06)

50.83

(5:39)

470

Strength

1:00:00

stretch/yoga

30:00

riding

30:00

orienteering

25:55

2.69

(9:38)

4.33

(5:59)

Total

7:13:08

34.27

55.16

528

[1-5]

6:42:56

averages - sleep:7.6

2:39

0:00

» now

Sunday Apr 2, 2017 #

Note

Kind of happy with training this week, my cold finally gone and rib pain ok. Really need to get back into stretching and strength to make sure knee doesn't become problematic.

Plan for next week:
M: long bike home
T: TSV run 12+ km with tempo
W: Short with short speed
T: Long run
F: -
S: Italy sprint O race
S: Italian long O champs

1 PM

Running 1:19:08 14.24 km (5:33 / km) +42m 5:29 / km
ahr:145 max:157 slept:8.0 shoes: Adidas boost blue

Long run (a bit shorter than planned but also a bit faster). Pretty flat. Felt better than yesterday and time seemed to pass quickly - tried to keep a strong but not too hard pace. 30s harder every 5mins or so.
Right knee was sore on and off in the first 25 mins, almost gave up but it was better after stopping for a stretch.

4 PM

Strength 1:00:00 [3]

Climbing in the gym, 2.5 hours there total, by then end my arms had absolutely reached their limit, couldn't hold on any longer and now using a pen is hard.. Successful up to level 5c, on a couple of 6a not quite.

7 PM

stretch/yoga 20:00 [0]

Saturday Apr 1, 2017 #

5 PM

Running 49:14 9.52 km (5:10 / km) +56m 5:01 / km
ahr:148 max:162 slept:8.5 shoes: Asics GT 2000

Apparently 5m/km is my 'tempo run'.. Running feels kind of shit at the mo, legs really reluctant and running style feels weak (glutes not doing enough), and I stopped a few times because I lost momentum.
But at least my rib pain has stopped bothering me whilst running (still sore lying down and especially rolling over).

Friday Mar 31, 2017 #

riding 30:00 [1]
slept:8.0

Easy roll with Tobias in the evening over to Rappi and along the lake. Found some beautiful spots to return to in better swimming weather!
Bit of a fright when I literally went flying over the handlebars - my front wheel got swallowed by a gap between two wooden slats on a bridge and tried to do a flip, I miraculously sort of landed on my feet pretty much uninjured.

C • Lucky 5

Thursday Mar 30, 2017 #

5 PM

Running 26:33 [3] 4.9 km (5:25 / km) +7m 5:23 / km
slept:8.0 shoes: Asics GT 2000

Warm up run from home to Rapperswil across the lake, felt shit at the start but then got into it :)

orienteering 5:00 [4] 0.93 km (5:22 / km) +12m 5:03 / km

sprint 'prologue', did something wrong on each control..

orienteering 20:55 3.4 km (6:09 / km) +46m 5:46 / km

Sprint training Rapperswil, was a really tricky course and never seemed to get a change to plan ahead much. Technique quite rusty and reactive. Physically bit ploddy, course went over the castle hill 3 times which was tough/fun!

Running 27:34 4.55 km (6:03 / km) +14m 5:58 / km

Joggli home. Fert very inertial and found myself stopping quite a few times to look at water bird antics, or because I was sick of running..

9 PM

stretch/yoga 10:00 [0]

Wednesday Mar 29, 2017 #

6 PM

Running 46:00 7.9 km (5:49 / km) +176m 5:14 / km
shoes: Adidas boost blue

Evening run, easy/mod. Beautiful evening, needed it to improve the grump I was in today!
Right knee a bit sore and made running feel a bit cautious at times. Made me want to give up on running.

Tuesday Mar 28, 2017 #

11 AM

Running 58:44 9.72 km (6:02 / km) +175m 5:33 / km
slept:7.0 shoes: Nike Lunarglide Pink

Lunch run, first half easy with the girls from work and then went a bit faster alone for the second half. As soon as I started running harder my R knee got sharpish sore, especially going down. Kept going and it stopped after about 10 mins.

Monday Mar 27, 2017 #

Note
slept:6.0

felt suuuper tired this evening. seems to be a monday thing

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