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Training Log Archive: Heidistolberger

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running3 2:31:10 17.88(8:27) 28.78(5:15) 355
  Orienteering2 2:06:07 9.88(12:46) 15.9(7:56) 230
  Strength 3 2:00:00
  Biking1 50:25 7.18(8.5/h) 11.55(13.7/h) 95
  Rolling and Stretching3 30:00
  Walking1 23:00 1.55(14:48) 2.5(9:12)
  Total7 8:20:42 36.49 58.73 680
averages - sleep:8.9 rhr:50

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Sunday Feb 11 #

Orienteering 1:20:00 [3] 7.1 km (11:16 / km) +130m 10:19 / km
ahr:154 max:184 rhr:45 slept:8.0

Short O session in Riverhead today.
Lots of rain, lots of swimming but pretty happy.
Would have liked to have done a bit more but didn't want to be too late back making the others wait around for me like last week...
Didn't have any major trouble with the navigation, and managed to nail most of the route choices and entry into the controls.
Ankle felt fine and had no pain with the achilles this time which was good.
I took it slow making sure I was in the right place and also trying to get over some deep streams.

Rolling and Stretching 10:00 [1]

Strength (core and strength) 30:00 [3]

Usual session

Saturday Feb 10 #

Rolling and Stretching 10:00 [1]

Running (5k effort w/ 5k easy) 51:55 [3] 10.03 km (5:11 / km) +105m 4:55 / km
ahr:173 max:187 rhr:45 slept:8.5

Ran out along the cycle way to Unitec at a 70% effort.
Didn't feel too bad but also didn't enjoy the hill at the end of it.
Jogged back home at a real easy pace to make it 10k.
Poured with rain which was not ideal.
Legs feeling a lot better than they did earlier in the week.
Ankle isn't 100% but doesn't hurt at all while running, achilles also didn't hurt during the run either.
Still putting ice on them and stretching everyday as well as rolling.

Friday Feb 9 #

Biking (First ride in 8 years) 50:25 [2] 11.55 km (13.7 kph) +95m
ahr:124 max:170 rhr:49 slept:8.5

First time on the bike in 8 years and I guess you could say I was a little rusty.
Trying to bring new things into my training.
Brakes were a bit dodgy but Pleased to get back on one...
Easy ride with mum before the rain set in.
Definitely using parts of the body i'm not accustomed to using.
Was really enjoyable though

Rolling and Stretching 10:00 [1]

Thursday Feb 8 #

Strength (Tone and strength session) 1:00:00 [3]
ahr:95 max:110 rhr:49 slept:7.5

3 sets of each exercise
Leg lifts (single, side and double), Mountain climber, Sit ups, Crunches, Push ups, Stair jump squats, Squats, Lunges.
Followed by stretches
Decided to take today easier.
Achilles felt good all day and no problem while I was out walking.

Walking 23:00 [3] 2.5 km (9:12 / km)

Wednesday Feb 7 #

Orienteering (Alexandra park - course 1) 46:07 [3] 8.8 km (5:14 / km) +100m 4:58 / km
ahr:176 max:185 rhr:53 slept:10.0

Took it easier as both my ankle and achilles were causing me a bit of grief.
Focused on reading ahead and smooth flow in and out of controls.
Pleased with my micro route choice managing to beat the boy I was running against multiple times.
Was trying to get under the 46 minutes but fell a little short.
Ran on the grass as often as I could to avoid jarring my ankle too much but was often quite hard to find grass.
Didn't have any trouble with any legs, just some route choices which could have been better or faster.
Overall fairly pleased though.

Strength (core and stretching) 30:00 [3]

Tuesday Feb 6 #

Running intervals (Domain trail intervals) 57:45 [4] 10.35 km (5:35 / km) +180m 5:08 / km
ahr:169 max:189 rhr:53 slept:10.5

14 minute warm up, 13 minute warm down
6 x 3 minutes w/ 2 minutes easy jog.

Still doing this session through the trails and grass to build a strong base, did almost all of the session off the roads this time to try and prevent any strain on my ankle.
Rolled my ankle slightly on Sunday, fine most of the time just a little sore on concrete and downhills so tried to avoid them as much as possible.
Did as little of the intervals going downhill and focused a bit more on the uphill side of things this time around.
Tough as always but felt good before, during and after for the most part.
Thankfully it wasn't too hot either and there was a slight breeze most of the time.

Monday Feb 5 #

Running 41:30 [3] 8.4 km (4:56 / km) +70m 4:45 / km
ahr:164 max:194 rhr:58 slept:9.0 shoes: ASICS GT1000 5 D

Felt pretty good today so went for 40 minute run and added 4 x 5 minute efforts throughout. rest between was about 2 or 3 minutes and not all efforts were same pace due to head/tail winds up/down hill that kind of thing.
Achilles didn't feel too bad but still putting ice on at nights and doing exercises.
Ran in the afternoon so it was fairly warm but not too bad.

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