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Training Log Archive: Heidistolberger

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running5 3:23:44 22.28(9:09) 35.85(5:41) 585
  Orienteering2 2:58:55 10.78(16:36) 17.35(10:19) 160
  Biking1 1:00:45 9.64(9.5/h) 15.51(15.3/h) 170
  Strength 3 55:00
  Rolling and Stretching4 40:00
  Dancing1 35:00
  Total7 9:33:24 42.69 68.71 915
averages - sleep:8.8 rhr:44

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Sunday Feb 18 #

Orienteering (Adults coaching day) 2:01:25 [3] 8.2 km (14:48 / km) +100m 13:57 / km

Walked around exercises with Brigitta and Katie, keeping an eye on them and helping with what I could.
Started in the nicer part of woodhill looking at simplifying and then changing from vague to detailed legs.
Moved over to the coast for the last part of he training. Provided more of a challenge for them but did well.
Helped my own navigation a huge amount as I had to know exactly where we were at all times and answer any questions they had.
Didn't do much running but jogged up and down any of the bug hills and along part of the road.
Blister was really painful yesterday and when I woke up, patched it up and survived 4 hours on my feet as well as a bit of running.

Saturday Feb 17 #

Running (Drills) 1:11:09 [3] 11.2 km (6:21 / km) +195m 5:51 / km

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

Friday Feb 16 #

Running hills (Short hill session) 49:01 [4] 8.53 km (5:45 / km) +190m 5:10 / km
ahr:166 max:189 rhr:47 slept:8.0

Left it way too late for this kind of session but had to get out and do it anyway.
5 x 100(ish) second hill efforts on gradual inclines.
5 x 30 second hill efforts on a steeper incline.
Rest was the jog/walk back down the hill.
The gradual ones were okay but as soon as I reached the second half of the session I started to lose it.
Slight aches all over from dancing last night which I was a bit rusty with.
Running in what was supposedly 28 degree heat was also not a grand idea.
Aim was to try and keep my form and speed up for the longer ones and put some power into the short ones, but it was definitely a struggle.

Rolling and Stretching 10:00 [1]

Thursday Feb 15 #

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

Rolling and Stretching 10:00 [1]

Running 15:20 [3] 2.5 km (6:08 / km) +50m 5:35 / km
ahr:148 max:174

Biking (Easy hour ride) 1:00:45 [3] 15.51 km (15.3 kph) +170m
ahr:144 max:184 rhr:40 slept:8.9

Easy ride for an hour today instead of running.
Took it easy till I got to the cycle path and then put in some effort around Keith Hay park and along the motorway.
Eased off again once I was back around the streets.

Dancing 35:00 [3]
ahr:165 max:181

Wednesday Feb 14 #

Running tempo (Owai 5k) 23:08 [5] 5.01 km (4:37 / km) +30m 4:29 / km
ahr:184 max:190 rhr:43 slept:9.0 shoes: Puma flexracer

Attempt at a proper 5k distance.
Started too fast... got too annoyed at the 10 year old beating me and didn't pace myself properly.
No wind/breeze and still sticky and hot so didn't feel great.
Blister also played up after about 3k mark.
Definitely space to improve but not too dissapointed given the circumstances.
Not really anyone around to give me that extra push and motivation.

Running warm up/down 5:30 [2] 1.1 km (5:00 / km)

Rolling and Stretching 10:00 [1]

Strength (core and strength) 15:00 [3]

Tuesday Feb 13 #

Orienteering (Ambury farm - Course 1) 57:30 [4] 9.15 km (6:17 / km) +60m 6:05 / km
ahr:180 max:190 rhr:43 slept:8.5

Still pretty muggy and uncomfortable.
Took it fairly easy but tried to keep running as much as possible.
No leg pains which is a good sign, but don't want to over do it and bring them back.
Unfortunately wore the wrong socks and now have a large blister on the arch of my foot, which slowed me down a bit.
Was quite thankful to have some motivation to keep running from others during the course.

Rolling and Stretching 10:00 [1]

Monday Feb 12 #

Running 39:36 [3] 7.51 km (5:16 / km) +120m 4:53 / km
ahr:171 max:184 rhr:49 slept:9.5

Was very humid today and struggled motivating myself to go out.
Even at 7pm it was pretty bad.
Just went around the block at an easy pace, finishing strongly.
Was really pleased as my legs had no problems at all during or after the run.

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