Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Swisstoph

In the 7 days ending Mar 22, 2008:

activity

time

miles

+ft

Telemark Skiing

4:00:00

Hiking

2:00:00

5.22

(22:59)

8.4

(14:17)

Bike, Trail Run, Bike

1:52:12

16.46

(6:49)

26.49

(4:14)

Bike Commute

1:40:00

20.0

(5:00)

32.19

(3:06)

Trail Run

1:06:03

7.73

(8:33)

12.44

(5:19)

Orienteering

53:51

4.47

(12:02)

7.2

(7:29)

17 /

18c

94%

Strength and Stretching

25:00

Total

11:57:06

53.88

86.72

17 /

18c

94%

[1-5]

11:32:06

4:00

0:00

» now

Saturday Mar 22, 2008 #

Hiking 2:00:00 [1] 8.4 km (14:17 / km)

To and from the Start/Finish of todays training, twice...

C • current events 2

Orienteering 27:00 [4] *** 3.5 km (7:43 / km)
ahr:163 max:183 spiked:8/9c shoes: Inov-8 Mudclaw Red

Training #1. I'll post the course and my fancy route soon.
Total Distance: 2.49 miles, 4 km.

Orienteering 26:51 [4] *** 3.7 km (7:15 / km)
ahr:164 max:180 spiked:9/9c shoes: IceBug Neon Green

Training #2. Course and fancy route soon.
Total Distance: 2.38 miles, 3.8 km.

Strength and Stretching (Stretching) 5:00 [0]

Note

Course #1

Course #2

Oh Yeah!! Thanks to everyone who came and enjoyed themselves! Big thanks to Gordon, Nancy, Dennis and Troy who all helped pick up the controls! Thanks everyone! This was fun and I'm probably going to do another in two weeks...!

Course #1 - Splits

Course #2 - Splits

Friday Mar 21, 2008 #

Bike Commute 25:00 [1] 5.0 mi (5:00 / mi)

Trail Run 34:59 [2] 3.98 mi (8:47 / mi)
ahr:163 max:181 shoes: Asics Trabuco (Rusty Coffee)

A Full Moon group run in Red Rock Canyon.

Strength and Stretching (Stretching) 5:00 [0]

Thursday Mar 20, 2008 #

Bike Commute 25:00 [1] 5.0 mi (5:00 / mi)

Did something to my left knee yesterday so going to take lots of Vitamin "I" keep it iced and take it easy for a few days...

C • gait/stride 2

Strength and Stretching (Stretching) 5:00 [0]

Trail Run 21:04 [1] 2.5 mi (8:26 / mi)
ahr:154 max:170 shoes: Asics 2130 Silvery Blue

Knee feels better after just a short easy run back on my usual heel strike. Torino you're probably right!

C • gait/stride 3

Wednesday Mar 19, 2008 #

Bike Commute 25:00 [1] 5.0 mi (5:00 / mi)

Bike, Trail Run, Bike 1:07:49 9.4 mi (7:13 / mi)
ahr:166 max:185 shoes: Asics 2130 Silvery Blue

Used my new toy for the first time! I received a Forerunner 305! Wow, that thing gives way too much info and I could sit here for a while looking at it all...

C • I want one! 4

Strength and Stretching (Stretching) 5:00 [0]

Trail Run 10:00 [2] 1.25 mi (8:00 / mi)
shoes: Asics 2130 Silvery Blue

There was a level something-or-other coach at the CRC tonight doing free gait and stride analysis so I signed up!

Two main things I need to work on: a bit more back and lower back strength in order to pull my shoulders back, keep my neck up, and open up my chest so that I can breathe better.

He also advised me to definitely get away from the heel striking stride and get used to running on the balls of my feet. He then had me add pushing off with my big toe after striking with the balls of my feet. He warned me not to overcompensate and run too much on my toes.

Apparently he'll be back in a month doing the same thing so if I can I'll see if I've been able to improve...

Thoughts anyone??

C • gait/stride 2

Tuesday Mar 18, 2008 #

Bike Commute 25:00 [1] 5.0 mi (5:00 / mi)

C • wondering... 2

Strength and Stretching (Stretching) 5:00 [0]

Bike, Trail Run, Bike 44:23 7.06 mi (6:17 / mi)
ahr:160 max:176 shoes: Asics 2130 Silvery Blue

Jack Quinn's (9)

Monday Mar 17, 2008 #

Note
(rest day)

Happy St. Patricks Day!

Sunday Mar 16, 2008 #

Telemark Skiing 4:00:00 [1]

At A-Basin with Ioana. She didn't have any trouble with the steepness of the slopes (Blues and Greens) but struggled a bit with the extremely good snow we have this year here. She's used to super hard packed snow that isn't choppy like the soft stuff here. Another amazing day!

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