Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Heidistolberger

In the 7 days ending Feb 4, 2018:

	activity	#	time	miles		km		+m
	Orienteering	1	2:25:00	8.38	(17:18)	13.49	(10:45)	445
	Running	3	2:17:33	15.59	(8:49)	25.09	(5:29)	460
	Strength	2	40:00
	Total	4	5:22:33	23.97		38.58		905
averages - sleep:7.9 rhr:59

2:45

0:00

» now

Sunday Feb 4, 2018 #

Orienteering long (Training at Slater Road) 2:25:00 [3] 13.49 km (10:45 / km) +445m 9:14 / km
ahr:153 max:180 rhr:55 slept:9.0

Didn't manage to get through the whole course.
Started with individual training, was contours only for most of the map so took it really slow to make sure I was in the right place.
Met up with Jess at 11 and made our way back together.
No controls or toilet paper out so had to double check I was in the right place.
Too much climb so quite slow throughout.
Had a little bit of trouble at #3 I think I just wasn't sure whether I was in the right place or not.
Overall not too bad, just really slow.

Strength (core and stretching) 20:00 [3]

foam rolling, stretching, core and leg exercises, ice.

Saturday Feb 3, 2018 #

Running tempo (Western springs park run) 22:59 [4] 4.83 km (4:46 / km) +60m 4:29 / km
ahr:183 max:197 rhr:58 slept:6.0 shoes: Puma flexracer

Was a test to see how much fitness I had lost while overseas, maybe not a fair test as I am still recovering from the flight.
Was surprised that I hadn't lost more time, only being about 40 seconds down on my latest times.

Started to struggle towards the end, although I would say it was still probably only 80% effort.

Running (Drills) 46:25 [3] 7.23 km (6:25 / km) +100m 6:00 / km
ahr:175 max:200 rhr:58 slept:6.0

Got some Achilles problems part way through so missed a few stride outs and only did one lap for the warm down.

Felt like the stride outs I did were pretty good and used my legs properly.
Struggled with the drive phase of the drills as it used my calves/achilles more.

C • Calf raises 2

Thursday Feb 1, 2018 #

Running hills (Short hill session) 41:05 [3] 7.53 km (5:27 / km) +240m 4:42 / km
ahr:170 max:183 rhr:55 slept:8.6

Still feeling sick so didn't push as hard as normal. Right ankle and knee also continue to cause some pain.
Other than that enjoyed getting out and being absolutely soaked.
Thankfully still no Jetlag problems.

10 minute warm up
6 x hill reps of about 90 - 120 seconds.
rest was jogging back down the hill.
finished with a 10 minute warm down.

Wednesday Jan 31, 2018 #

Running (Easy, short morning run) 27:04 [1] 5.5 km (4:55 / km) +60m 4:40 / km
ahr:181 max:193 rhr:68 slept:2.0 shoes: ASICS GT1000 5 D

Easy short jog to stretch out the legs.
Flight got in at 5am and thought I would go for a run to pass some time and before it started getting too hot.

Didn't get much sleep on the plane, probably only 2 maybe 3 hours over the last 36 hours or so. Surprisingly okay with the Jetlag but it is still early days.
Thought I would get back into it as soon as possible and get the schedule back on track.
Also noticed more pains in my legs than usual but probably just from being squashed in a plane for hours on end.
Both Knees at the back and my right ankle, Iced and rolled them both out just to be safe though.

Strength (core and stretching) 20:00 [3]

Note

Have been feeling a bit off the last few days... could just be all the flying around and rushing.
Bit of sickness had been going around the family in Ireland so hopefully it isn't anything serious.
I'll keep an eye on it though.

« Earlier | Later »