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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 007

In the 7 days ending Sep 3:

activity # timemileskm+m
  Running4 3:00:33 14.28(12:38) 22.99(7:51) 1027
  orienteering2 1:54:31 9.14(12:31) 14.72(7:47) 577
  stretch/yoga3 50:00
  Strength1 12:00
  Total6 5:57:04 23.43 37.7 1604
  [1-5]5 5:07:04
averages - sleep:7.3

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MoTuWeThFrSaSu

Sunday Sep 3 #

11 AM

Running 2:49 intensity: (1:12 @1) + (45 @2) + (52 @3) 0.45 km (6:14 / km) +43m 4:13 / km
ahr:129 max:146 slept:8.0

V short warm up. Physically really didn't feel very good today, stomach a bit funny. Legs were very terrain tired by the end of the race. Need to do a couple of tough terrain trainings.

orienteering 1:17:19 intensity: (21 @1) + (2:04 @2) + (10:16 @3) + (1:04:38 @4) 9.81 km (7:53 / km) +414m 6:31 / km
ahr:155 max:168

4. nationaler, Jura long distance.
Not as focussed at the start today and stupidly ran off to 1 without a plan and lost 3mins in a tangle of jurassic moss and rock, and then also slightly missed 2. Proud that I pulled myself together though, consciously told myself that in such tricky terrain such a mistake isn't a tragedy as long as the rest is clean. And it pretty much was clean, not feeling great physically but mentally did some positive self talk to keep pushing and navigating well and not doubting route choices.
Surprised and happy to have my first win at a Swiss national race! Nice confidence boost having the national team away on training camp ;)
And I just love Jura orienteering.

https://www.o-l.ch/cgi-bin/results?type=rang&year=...
8 PM

stretch/yoga 20:00 [0]

Strength 12:00 [1]

Saturday Sep 2 #

3 PM

Running 10:10 intensity: (2:02 @1) + (2:40 @2) + (4:14 @3) + (1:14 @4) 1.7 km (5:59 / km) +13m 5:46 / km
ahr:135 max:155

warm up

orienteering 37:12 intensity: (12 @2) + (37 @3) + (34:32 @4) + (1:51 @5) 4.91 km (7:35 / km) +163m 6:30 / km
ahr:162 max:173 slept:8.0

3. Swiss National in beautiful Jura forest!
For the most part I had a really good run- in the first 25 mins almost perfect orienteering in technical terrain and also attacking. Then at 11 I slightly missed my knoll and ran panicked away in a silly direction thinking I saw another knoll. I relocated fast and only lost a minute but from then on I felt rushed and although mostly held it together I lost a further 30sec from poor exit direction out of 15.
I was kind of pissed at the finish because of the rushed and slightly out of control running towards the end, but actually really happy with this run. Nice to have fastest split on more than half the controls!
I won flowers and honey for my second place :)

https://www.o-l.ch/cgi-bin/results?type=rang&year=...

Running 9:58 intensity: (9:11 @1) + (47 @2) 1.15 km (8:38 / km) +15m 8:06 / km
ahr:124 max:138

warm down

Friday Sep 1 #

Note
slept:6.5 (rest day)

Thursday Aug 31 #

Note
slept:7.5 (rest day)

Planned rest days are more enjoyable than unplanned :)

Wednesday Aug 30 #

5 PM

Running 1:35:00 intensity: (20:00 @1) + (25:00 @2) + (35:00 @3) + (15:00 @4) 10.0 km (9:30 / km) +680m 7:05 / km
slept:7.0 shoes: Adidas boost blue

After work run from my place up Etzel with two work friends Saskia and Ian. Took the most direct route up - the last 800m has 300m climb - and then back down via Meinrad pass and to the lake for a swim. So awesome to be at the top of Etzel for the first time in a while, and doubly nice to have friends to do it with!
Legs need to take it easier for the next two days, feeling really tired and stiff this week. Maybe the cool change will make me feel better though..

Tuesday Aug 29 #

9 AM

Running 1:02:36 intensity: (19:55 @1) + (12:56 @2) + (9:03 @3) + (20:42 @4) 9.68 km (6:28 / km) +276m 5:40 / km
ahr:141 max:166 slept:7.0 shoes: Adidas boost blue

Pyramid of hill ints from work up to the top of Uetliberg. 1-2-3-4-4-3-2-1 with 1min jog rec. Felt ok, but really need to start doing some short intervals to get some speed and power in the legs..
Running up here feels like nothing compared to a few months ago!

stretch/yoga 5:00 [0]

legs feeling really stiff lately

Monday Aug 28 #

stretch/yoga 25:00 [0]
slept:7.0

Was planning to do track intervals after work, but got home from work at 9pm and didn't quite feel like a run in the dark. Not ready to accept summer ending!
Legs and body felt really heavy too, so opted for my old runners yoga :) Could feel it's been a while

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