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Training Log: szurcher

In the last 7 days:

activity # timemileskm+m
  Orienteering1 50:00 3.11(16:05) 5.0(10:00)
  strength2 41:00
  indoor bike (hometrainer)1 40:00
  hiking1 20:00
  running1 15:00 1.55(9:39) 2.5(6:00)
  feet and ankle strength1 5:00
  Total3 2:51:00 4.66 7.5
«
1:05
0:00
SSMTWHF

Monday Mar 15

Note

Obviously things are not going very well in my training. I've been fighting with this back injury for 2 weeks now and I think I have caused a second small injury in the process (hip flexor). I am away from home this week working long hours on my feet (testing the Swiss O team) as well, so it will be hard to train well. I have decided, together with my personal coach, to postpone my 3k run until Tuesday the 23rd. I hope things are going better by then...

12 PM

indoor bike (hometrainer) 40:00 [3]
ahr:150 max:172

Biking before heading off. Did 2 x 10min at threshold heart rate.

strength 16:00 [1]

Core strength

feet and ankle strength 5:00 [1]

Sunday Mar 14

10 AM

Orienteering 50:00 5 km (10:00 / km)

For this class, we had to go practice setting controls (and deciding what the clue description will be) and then checking controls from other people who set them. I did the setting at a jog, but did one loop to check the locations at race pace. It was really fun to run fast through the woods and I felt like I had a pretty good flow. Good way to get some training in too.

running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Cool down after the fast O loop.

Saturday Mar 13

6 PM

hiking 20:00 [0]

I took part in a course setting course all weekend, but we did get some free time to get outdoors. My hip flexor and back were hurting all day (sitting the whole time doesn't help) and so I had to decide not to go running (boohoo) and went for a walk instead.

strength 25:00 [1]

Core strength in my hotel room.

Recent Comments

3+ days ago
run well tomorrow2
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Recent Weeks:

Week
Ending
Hrs by Intensity
012345678910111213141516
Mar 21
65% intensity 334% intensity 1
Mar 14
1% intensity 54% intensity 413% intensity 333% intensity 241% intensity 1
Mar 7
0% intensity 50% intensity 358% intensity 240% intensity 1
Feb 28
2% intensity 55% intensity 43% intensity 365% intensity 222% intensity 1
Feb 21
1% intensity 54% intensity 423% intensity 328% intensity 240% intensity 1

Week
Ending
Hrs by Activity
012345678910111213141516
Mar 21
8% feet and ankle strength (1x) 00:05:0026% strength (1x) 00:16:0065% indoor bike (hometrainer) (1x) 00:40:00
Mar 14
4% hiking (1x) 00:20:0029% running (5x) 02:24:399% running drills and plyometrics (1x) 00:49:0014% strength (2x) 01:14:008% indoor bike (hometrainer) (1x) 00:40:0034% Orienteering (3x) 02:49:03
Mar 7
28% hiking (1x) 01:30:0071% running (5x) 03:48:33
Feb 28
1% feet and ankle strength (1x) 00:10:0057% running (7x) 05:21:034% running drills and plyometrics (2x) 00:25:0015% strength (2x) 01:25:0021% Orienteering (3x) 02:00:27
Feb 21
2% feet and ankle strength (1x) 00:20:0034% running (4x) 04:20:129% running drills and plyometrics (2x) 01:11:3821% strength (3x) 02:40:0017% indoor bike (hometrainer) (3x) 02:10:007% Orienteering (1x) 00:53:047% skate skiing (1x) 01:00:00

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