Training Log Archive: 007In the 7 days ending Jul 27, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
| |||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | ||||||||
Wednesday Jul 27, 2016 #
Note
rhr:52 slept:7.5
7 AM
riding 1:41:19 37.78 km (2:41 / km) +231m 2:36 / km
ahr:123 max:147
Commute, a few minutes quicker than last week and felt less epic :)
Need to get cycling shoes again so I can pedal better.
Need to get cycling shoes again so I can pedal better.
8 PM
riding 45:00 [1]
Ride part of the way home, was planning to get the train all the way but I needed outside time :) Went for a swim in the lake on the way. Got the train from Thalwil.
Today accepted a job in Zurich for the next year, and decided against doing a PHD here, so this will continue to be home for the next little while.. Also in rather poor timing I afterwards got an email offering an interview next week for another job which would be my preference over everything.. eek everything happening at once!
Today accepted a job in Zurich for the next year, and decided against doing a PHD here, so this will continue to be home for the next little while.. Also in rather poor timing I afterwards got an email offering an interview next week for another job which would be my preference over everything.. eek everything happening at once!
10 PM
Strength 5:00 [0]
Tuesday Jul 26, 2016 #
Note
slept:6.0
Throat a tiny bit sore and left ear got blocked running.
11 AM
stretch/yoga 5:00 [0]
roll before run and stretch after
Running 1:00:34 9.8 km (6:11 / km) +118m 5:50 / km
ahr:153 max:178
Run from Hönggerberg before lunch.
Warm up with 5x 20'' sprint.
6x intervals around the Finnenbahn with 1' recovery (2' halfway) walk
3:10, 3:09, 3:09, 3:05, 3:08, 3:07
Tried to go at a hard 'tempo' pace that I could maintain, each time it was pretty much flat out. Pretty happy with how it went, faster than the two I did last week (3:11 and 3:15) and legs/lungs were working equally hard. The track was quite spongy after the rain, but I guess nothing compared to Sweden ;)
Warm down with 5x 20'' sprint as I really feel my legs are lacking speed.
Warm up with 5x 20'' sprint.
6x intervals around the Finnenbahn with 1' recovery (2' halfway) walk
3:10, 3:09, 3:09, 3:05, 3:08, 3:07
Tried to go at a hard 'tempo' pace that I could maintain, each time it was pretty much flat out. Pretty happy with how it went, faster than the two I did last week (3:11 and 3:15) and legs/lungs were working equally hard. The track was quite spongy after the rain, but I guess nothing compared to Sweden ;)
Warm down with 5x 20'' sprint as I really feel my legs are lacking speed.
Strength 9:25 0.28 km (33:31 / km)
ahr:144 max:161
Bosu ball in the gym after the run - balancing and hopping on/off.
Pretty sure I was getting funny looks for being so sweaty and red in the face. Maybe I should do it before the run next time..
I love the Bosu ball! Got to come here more often, especially the hopping is a real challenge for the legs!
Pretty sure I was getting funny looks for being so sweaty and red in the face. Maybe I should do it before the run next time..
I love the Bosu ball! Got to come here more often, especially the hopping is a real challenge for the legs!
Monday Jul 25, 2016 #
Note
rhr:53 slept:6.5
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 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.
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 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.
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..
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 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 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)
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)