Training Log Archive: 007In the 7 days ending Jul 1, 2018:
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Sunday Jul 1, 2018 #
Event: Swiss O Day Kesch
10 AM
walking 1:20:00 [1] +550m
Hike the rest of the way from our beautiful campsite in the tree line, to the Kesch Hut at 2600m. Very hot morning!
11 AM
orienteering 1:21:42 8.19 km (9:58 / km) +427m 7:55 / km
ahr:117 max:152
High alpine Orienteering! The highest I have orienteering I think.
Completely open terrain but extremely hard runnability - almost the whole time running over loose rock fields. Luckily managed not to stack it!
The open terrain meant it wasn't too technical, but it was interesting interpreting the map and lots of short legs helped me stay more focussed than yesterday. Had a bit of a battle with Jas - took ages to catch and overtake her a few mins, and then she got me back on the steep hill to the finish!
Completely open terrain but extremely hard runnability - almost the whole time running over loose rock fields. Luckily managed not to stack it!
The open terrain meant it wasn't too technical, but it was interesting interpreting the map and lots of short legs helped me stay more focussed than yesterday. Had a bit of a battle with Jas - took ages to catch and overtake her a few mins, and then she got me back on the steep hill to the finish!
walking 1:00:00 [0]
Hike back down
Saturday Jun 30, 2018 #
2 PM
orienteering 1:16:36 6.34 km (12:05 / km) +415m 9:06 / km
ahr:135 max:156
Brambruesch OL.
Very steep slopes - up, across, down - and mostly poor runnability (rough and vegetation underfoot).
Not very difficult orienteering but focus was pretty poor and had a few minor things I could have done better.
Got suddenly weak after about half an hour and felt like my legs could barely hold me going downhill, but only lasted about 10 mins (low blood sugar? running 3pm and forgot to have lunch)
Very steep slopes - up, across, down - and mostly poor runnability (rough and vegetation underfoot).
Not very difficult orienteering but focus was pretty poor and had a few minor things I could have done better.
Got suddenly weak after about half an hour and felt like my legs could barely hold me going downhill, but only lasted about 10 mins (low blood sugar? running 3pm and forgot to have lunch)
8 PM
walking 30:00 [1] +250m
Hike uphill to camping spot with Jas, on the way to the O event at Kesch Hut.
Friday Jun 29, 2018 #
12 PM
Running hills 51:53 5.72 km (9:04 / km) +455m 6:29 / km
ahr:138 max:170 slept:8.5 shoes: Asics DS Trainer
16mins steep uphill warm up (Hirschloch).
10x 60sec hill sprints with 90 secs rec, 2.5mins break after 5.
Then jog back down same way.
For the first 5 ints I did 60secs and marked how far I got (varied a bit!), and for the second five I ran to the furthest point from the first five. This made me push really hard to try get there in 60secs but I managed it (59, 61, 60, 60, 59)!
Good session, really smashed after the interals. My legs felt pretty tired throughout though. My right knee has been bothering me a bit, just feeling achey on the stairs sometimes, but running didn't feel anything despite the steepness.
Got swooped a few times by some kind of squawking bird of prey! Larger than a magpie but not as persistent :)
10x 60sec hill sprints with 90 secs rec, 2.5mins break after 5.
Then jog back down same way.
For the first 5 ints I did 60secs and marked how far I got (varied a bit!), and for the second five I ran to the furthest point from the first five. This made me push really hard to try get there in 60secs but I managed it (59, 61, 60, 60, 59)!
Good session, really smashed after the interals. My legs felt pretty tired throughout though. My right knee has been bothering me a bit, just feeling achey on the stairs sometimes, but running didn't feel anything despite the steepness.
Got swooped a few times by some kind of squawking bird of prey! Larger than a magpie but not as persistent :)
stretch/yoga 20:00 [0]
black roll and stretch before and after run
3 PM
riding 54:13 19.75 km (2:45 / km) +250m 2:35 / km
ahr:130 max:151
Galgenen - Pfaeffikon / Einsiedeln - Brunni
(train Pfaeffikon - Einsiedeln)
Had a work celebration for 50 years of research in the Alptal catchment, where I sometimes helped with snow measurements. So I rode there with the help of the train (legs felt tired and not particularly like doing a big climb), and a little swim just before arriving to freshen off :)
(train Pfaeffikon - Einsiedeln)
Had a work celebration for 50 years of research in the Alptal catchment, where I sometimes helped with snow measurements. So I rode there with the help of the train (legs felt tired and not particularly like doing a big climb), and a little swim just before arriving to freshen off :)
9 PM
riding 1:30:00 29.67 km (3:02 / km) +376m 2:51 / km
ahr:69 max:69
Brunni - Einsiedeln - St Meinrad - Altendorf - Galgenen
Ride back from Brunni, very full from a feast of a dinner but not really feeling the three wines fortunately. It is just such magic riding the bike on a summers evening!! Needed a bit better front light in some of the forest sections coming down to Altendorf, but almost traffic free the whole way!
Ride back from Brunni, very full from a feast of a dinner but not really feeling the three wines fortunately. It is just such magic riding the bike on a summers evening!! Needed a bit better front light in some of the forest sections coming down to Altendorf, but almost traffic free the whole way!
Thursday Jun 28, 2018 #
3 PM
riding 1:12:33 12.5 km (5:48 / km) +615m 4:39 / km
ahr:131 max:152 slept:8.0
54 mins ride up to Alp Brunnen to meet Tobias and Cyril, and then cruised back down.
Wednesday Jun 27, 2018 #
stretch/yoga 10:00 [3]
Black roll - r hammy tight, and r knee also a bit niggly
5 PM
orienteering 52:01 6.66 km (7:48 / km) +181m 6:52 / km
ahr:150 max:162
Zug Milchsuppe OL.
O) focus on planning leg and having certain approach to spike control: mostly good but lost contact coming into a couple of controls (more a lack of focus)
L) run whatever pace, not important: felt pretty ploddy but at least ankle was fine!
M) stay focused on optimizing route constantly, stay focused despite shitty boring terrain: struggled the most with focus, maybe because of not pushing to any intensity and lots of track running. Thoughts wandering way too much, even at crucial moments (started reading into 6 when was going into 3).
It will be good preparation to do some more training in shitty green forest in prep for Latvia. I actually really loved orienteering this evening despite the terrain..
O) focus on planning leg and having certain approach to spike control: mostly good but lost contact coming into a couple of controls (more a lack of focus)
L) run whatever pace, not important: felt pretty ploddy but at least ankle was fine!
M) stay focused on optimizing route constantly, stay focused despite shitty boring terrain: struggled the most with focus, maybe because of not pushing to any intensity and lots of track running. Thoughts wandering way too much, even at crucial moments (started reading into 6 when was going into 3).
It will be good preparation to do some more training in shitty green forest in prep for Latvia. I actually really loved orienteering this evening despite the terrain..
Tuesday Jun 26, 2018 #
Event: 5 days of Italy 2018
4 PM
Running 37:50 6.15 km (6:09 / km) +167m 5:25 / km
ahr:144 max:162
4x4mins in forest
Knee felt fine
Knee felt fine
Monday Jun 25, 2018 #
6 PM
Running 19:07 3.68 km (5:12 / km) +10m 5:08 / km
ahr:149 max:166
Flugplatz Mollis, pushiing. Tobi am Gleitschirmfliegen!
R knee a bit iffy
R knee a bit iffy