Training Log Archive: 007In the 7 days ending Feb 15, 2017:
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Wednesday Feb 15, 2017 #
Note
slept:9.0 (sick)
aaagh whenever I get sick then I do it properly.. stayed home with fever and aches and feebleness. small walk to the shop felt like an epic.
Tuesday Feb 14, 2017 #
7 AM
Skiing - XC 54:33 8.25 km (6:37 / km) +82m 6:18 / km
ahr:141 max:157 slept:7.5
Got up early and drove up to Einsiedeln for a ski (classic) before work!
Glorious to be above the fog in the winter landscape for sunrise, kind of surreal to go back to a normal working day after this!
Glorious to be above the fog in the winter landscape for sunrise, kind of surreal to go back to a normal working day after this!
2 PM
Note
(sick)
Woke up with a very slightly sore throat which progressed by evening to the aching and feeble kind of sick :( bummed cos I had lots of training planned this week, but as long as I am better for POM next week..
Monday Feb 13, 2017 #
7 PM
stretch/yoga 30:00 [0]
slept:8.0
Yoga at home.
I need monday nights at home to catch up on stuff I didn't have time for on the weekend.
I need monday nights at home to catch up on stuff I didn't have time for on the weekend.
Sunday Feb 12, 2017 #
10 AM
orienteering 22:47 3.15 km (7:14 / km) +50m 6:42 / km
ahr:142 max:158 slept:5.0
HTHS near Rheinfelden.
Warm up with control picking on a map with about 1 contour.
Warm up with control picking on a map with about 1 contour.
orienteering race 35:31 4.99 km (7:07 / km) +152m 6:11 / km
ahr:161 max:167
Middle training race. Bit of a mixed bag - compass technique rusty.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Running 14:00 [3] 2.2 km (6:22 / km)
warm down
Saturday Feb 11, 2017 #
1 PM
Running race 17:58 4.0 km (4:30 / km) +2m 4:29 / km
ahr:168 max:172 slept:4.0 shoes: Roc lite #3
Cross country race Luzern, 4 x 1km lap. Flat but grassy/muddy with two hay bales per lap.
Quite slow but I pushed hard, mainly felt held back by legs and feeling sick on the last lap when trying to push harder. Couldn't expect much more as I have done very little intense training.
I always had some dread before these kind of races, but actually I quite like them once I take the pressure off and enjoy the opportunity to push myself. So I have to find more opportunities, it will help me a lot with race toughness.
Laps 4:15, 4:32, 4:39, 4:34
Quite slow but I pushed hard, mainly felt held back by legs and feeling sick on the last lap when trying to push harder. Couldn't expect much more as I have done very little intense training.
I always had some dread before these kind of races, but actually I quite like them once I take the pressure off and enjoy the opportunity to push myself. So I have to find more opportunities, it will help me a lot with race toughness.
Laps 4:15, 4:32, 4:39, 4:34
Running 20:00 2.48 km (8:05 / km)
ahr:125 max:137
5mins warm (too short and not intense enough)
13mins warm down
13mins warm down
Thursday Feb 9, 2017 #
Strength 10:00 [0]
stretch/yoga 10:00 [0]
6 PM
Running 1:07:54 10.98 km (6:11 / km) +145m 5:48 / km
ahr:138 max:168 shoes: Adidas boost blue
ASVZ, dauerlauf mit 8 x 1' h 3' Pause. Pushing them a bit harder towards the end.