Training Log Archive: 007In the 7 days ending Sep 27, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||
|
|
|
|
|
| |||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||
Wednesday Sep 27, 2017 #
stretch/yoga 10:00 [0]
2 PM
Running 43:00 6.73 km (6:24 / km) +138m 5:48 / km
shoes: Adidas boost blue
Easy run from work with Norina, with a few surges. Quite a few sore spots in my legs, took quite a few stacks yesterday!
Tuesday Sep 26, 2017 #
2 PM
Running 16:46 [3] 1.9 km (8:49 / km)
To the start via chairlift to 1900m, a track with tunnels through a cliff and then down one of the steepest slopes I've ever traversed..
orienteering 44:24 [4] 4.95 km (8:58 / km) +161m 7:43 / km
World Cup relevant training, Braunwald.
Some bits really good, but one bad mistake (2mins on #8) and a couple of smaller ones. Sort of race pace, didn't push the longer legs super hard though, legs felt a bit tired, or is it the altitude? Need to remember to respect the terrain and take a bit extra time coming into controls and in the tricky bits.
http://obasen.orientering.se/winsplits/online/en/d...
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Some bits really good, but one bad mistake (2mins on #8) and a couple of smaller ones. Sort of race pace, didn't push the longer legs super hard though, legs felt a bit tired, or is it the altitude? Need to remember to respect the terrain and take a bit extra time coming into controls and in the tricky bits.
http://obasen.orientering.se/winsplits/online/en/d...
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
Running 7:28 [3] 1.37 km (5:27 / km)
Monday Sep 25, 2017 #
Note
(rest day)
Probably should have done something today.. Slight muskelkater in my legs from the hilly hiking.
Sunday Sep 24, 2017 #
walking 2:00:00 [1]
Hiking up above Flims. Longer than expected and knee a bit iffy on the way down. Probably would have been smarter to spend the day doing O training and not hiking but it was really lovely up there (with Tobias, Jas and Louis).
5 PM
orienteering 44:01 [0] 3.82 km (11:32 / km) +99m 10:12 / km
Oing with Jas in Foppa, took turns with and some map memory (only had one map). Such a beautiful golden evening in the mountains, I would have liked to just orienteer for hours! Knee felt fine after not feeling good on the hike down. Shouldn't be a problem for next weekend.
Saturday Sep 23, 2017 #
riding 25:00
walking 1:00:00 [1]
Night hike up the hill from Flims to find a camp, just before the thunderstorm :)
11 AM
Running 38:03 6.28 km (6:04 / km) +16m 5:59 / km
ahr:149 max:178 shoes: Adidas boost blue
Quick little interval session around the Eichholz Finnenbahn to test my form.
5 x single lap with 1 min rec.
1:52, 1:50, 1:53, 1:53, 1:52
Pushed hard and was feeling very lactic after the first two!
10-15 seconds faster than in June, and fastest lap 4 secs faster than previous pb of 1:54, which surprised me :) Knee also felt fine!
5 x single lap with 1 min rec.
1:52, 1:50, 1:53, 1:53, 1:52
Pushed hard and was feeling very lactic after the first two!
10-15 seconds faster than in June, and fastest lap 4 secs faster than previous pb of 1:54, which surprised me :) Knee also felt fine!
Friday Sep 22, 2017 #
riding 50:00
ez
Strength 25:00 [0]
Thursday Sep 21, 2017 #
stretch/yoga 5:00 [0]
itb stretch/roll
Strength 5:00 [0]
glutes
11 AM
Running 37:54 6.34 km (5:59 / km) +109m 5:30 / km
ahr:140 max:170 shoes: Adistar esm purple
First half of the run was testing out the knee.. feeling very uncertain but seemed to settle in and was fine to run a few short hill ints next to the vineyard near work (5x about 55sec with 1min rec)
stretch/yoga 5:00 [0]